It’s almost as healthy to choose a turkey burger over a beef burger as it is to switch from regular french fries to sweet potato fries.
At least that’s how we usually see it, which comes from the idea that ground turkey is always better for you than ground beef.
Also, turkey burger patties aren’t just ground turkey; they need other things to keep their shape and moisture. So, is ordering a turkey burger really the healthier option we all want it to be?
Turkey burgers have become an increasingly popular alternative to traditional beef burgers for those looking to lose weight. But are they actually effective for weight loss? Let’s take a closer look at the nutrition facts and find out.
Why Choose Turkey Burgers For Weight Loss
There are a few key reasons why turkey burgers can be a smart choice if you’re trying to shed pounds
Lower In Calories
Turkey is a leaner meat than beef, meaning turkey burgers are lower in calories than beef burgers. A 4 ounce beef burger patty typically has around 285 calories, while a turkey burger patty of the same size has about 220 calories.
That’s a difference of 65 calories per burger patty. So if you swap turkey for beef you can cut a significant amount of calories from your diet without sacrificing satisfaction.
Less Fat, Especially Saturated Fat
Along with having fewer calories, turkey burgers are lower in total fat than beef burgers. Just as importantly, they contain far less saturated fat – the type of fat most linked to health issues like high cholesterol and heart disease.
An 85% lean turkey burger has around 7-8 grams of total fat with just 2 grams saturated fat. Compare that to around 18 grams total fat with 7 grams saturated fat for an 80% lean beef burger.
Choosing turkey burgers over beef allows you to trim a good amount of fat from your diet.
Higher In Protein
Protein is crucial for losing weight, as it helps keep you feeling full and satisfied. Turkey burgers typically have about 5-10 grams more protein per serving compared to beef burgers.
More protein means you’ll likely feel more satiated after eating a turkey burger, which can prevent overeating later.
Versatile Meat For Meal Prepping
Ground turkey is hugely versatile for healthy meal prepping and cooking. You can substitute it in for beef in all kinds of dishes like tacos, chili, pasta sauce, and more. Having quick, lower-calorie turkey recipes on hand supports weight loss efforts.
Potential Drawbacks Of Turkey Burgers
However, there are a couple potential downsides to keep in mind:
Can Be Drier Than Beef
With less fat, turkey burgers can sometimes end up drier or less juicy than beef burgers. To prevent this, it helps to mix in a little oil or egg when forming the patties to introduce some moisture.
You also want to be careful not to overcook turkey burgers, as they can dry out quickly. Using a meat thermometer helps.
Less Richly Flavored
Turkey meat has a more subtle flavor compared to beef. Some people find it less satisfying. Adding lots of seasoning and condiments can help make turkey burgers more palate-pleasing.
Need To Read Labels
Not all turkey burgers are created equal. Some contain add-ins like cheese, bacon, or carb-heavy fillers that add calories. Be sure to read nutrition labels to choose the healthiest turkey burger options.
Tips For Making Tasty, Healthy Turkey Burgers
Follow these tips for making delicious turkey burgers that support your weight loss goals:
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Choose ground turkey that’s 93% lean or higher to limit calories and fat. 85% lean works too but has a bit more fat.
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Mix in a little olive oil and egg when forming patties to introduce moisture and binding.
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Season well with spices, herbs, garlic, etc. Turkey takes well to bold flavors.
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Don’t overcook. Use a meat thermometer and remove from heat at 165°F.
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Make patties thinner, around 4 ounces each, to prevent dryness.
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Try healthy toppings like avocado slices, roasted veggies, or hummus.
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Skip the fatty sauces and condiments like mayo-based aioli or bacon jam.
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Use lettuce wraps instead of buns to slash carbs and calories.
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Bake turkey patties in the oven instead of frying to cut added fat.
The Bottom Line
Turkey burgers can be a nutritious, effective choice for weight loss when you choose lean ground turkey and prepare them properly. The lower calorie, fat, and higher protein content compared to beef make turkey burgers a satisfying swap.
Just be mindful of potential dryness and less richness. With smart prep and flavor-boosting toppings, turkey burgers can be an excellent addition to a healthy weight loss eating pattern.
So is a turkey burger really healthier than a beef burger?
We know that ground turkey has a slightly healthier fat profile than ground beef. We also know that the turkey patty co-ingredients dont detract from the overall healthfulness of a turkey burger.
So, in the battle of turkey burger vs. beef burger, where do we stand?
“When having to decide, it’s not like a beef burger is always the less healthy option because of the saturated fat,” says Beaver. “I think it depends on your weekly intake of red meat as a whole. “.
We do want to limit the amount of saturated fat we eat, and eating less beef is a good way to do that. But this doesnt mean you cant ever eat beef.
“If youve had beef every day this week already, maybe choose the turkey burger,” says Beaver. But if you don’t normally eat beef but are hungry for a burger, I think you can order any kind you want.” “.
Watch out for the condiments
“It’s the toppings and sauces that can really turn a burger from a somewhat balanced meal into one that’s not very balanced,” Beaver warns.
The condiments Beaver says to watch out for include:
- Slices of bacon
- Excess cheese
- Aiolis and other mayonnaise-based toppings
“This isnt to say that you cant ever add these condiments or toppings,” adds Beaver. “This is just a friendly reminder that your burger is now more of a treat than a regular meal.” “.
You can also try making some healthier substitutions, too. For instance, avocado or guacamole make flavorful replacements for cheese while also adding fiber and healthy fats.
Healthy Fat Loss Recipes – Turkey Cheese Burger – Only 350 Calories!
FAQ
Do turkey burgers help you lose weight?
How unhealthy is a turkey burger?
Which burger is good for weight loss?
Is grilled chicken or turkey burger healthier?
Is a turkey burger fattening?
A turkey burger can be high in fat if it is made from dark skin. Be sure to use ground turkey that is at least 95% lean or buy lean turkey burger varieties such as Jenny-O Lean Turkey Burgers to avoid high fat content.
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Are turkey burgers healthy?
Turkey burgers are healthier than chicken and beef burgers as the calories and fat content are less. However, it is not healthier if you consume a turkey burger twice or thrice a week. Is Salmon Burger Healthy? Another question we get from burger lovers is, are salmon burgers healthy? Sadly No, it is not! Is Vegan Burger Healthy?
Are turkey burgers good for dogs?
Turkey Burgers are great for your dog because the bell peppers are high in Vitamin C, and the coconut oil (in small doses) can improve your dog’s skin and coat, digestion, immunity, and reduce allergic reactions. Home About Blog Press In The News Press Releases Private Facebook Group Contact Home About Blog Press In The News Press Releases
Why should you choose turkey meat over beef burgers?
The lesser the meat content means the lower the fat in a burger. Moreover, you should choose turkey meat over beef as the former contains less saturated fat. But you have to be careful when cooking turkey meat as it can get dry too quickly.
Is Turkey a healthy Thanksgiving food?
The low-calorie, high-protein food can lower risk of heart disease and aid in weight loss. Good news Thanksgiving lovers — turkey is typically one of the healthiest dishes on the holiday table. The poultry, indigenous to North America, is a high-quality protein that provides an abundance of vitamins and minerals.