Turkey is a popular source of meat in the United States. In 2023 alone, people in the U.S. ate 4.96 billion pounds of turkey. That works out to about 14.8 pounds per person.
It’s also twice as much as people ate just 50 years ago. Since then, scientists have learned a lot about the many good things that turkey can do for your health.Â
Turkey packs a powerful nutritional punch and it’s healthier overall than red meat. Many people choose it as a replacement for beef in recipes. Â
Turkey is a great source of protein. The body uses protein to build and repair bones, muscles, cartilage, skin, blood, and tissue. Protein is a macronutrient, which means that your body needs a lot of it. Your body can’t store protein, so you need to consume it every day.
As long as you don’t eat too much turkey, it is a healthy way to get the protein you need. Its also a good source of beneficial vitamins and minerals like magnesium and niacin.
Turkey is also an excellent source of selenium. Some studies have shown that a diet rich in the mineral may help to prevent certain kinds of cancer, including:
Scientists have only seen the protective effects of selenium when it’s present in the food you eat. Taking supplements doesn’t appear to have the same effect. To learn more, scientists need to do further research.
Turkey is a protein. That means it won’t cause the blood sugar spike that you’d get from more sugar-rich and carb-rich foods. If you have diabetes, including turkey in your diet can help you to keep your blood sugar under control. Additionally, protein is key to building muscle and helping heal wounds, two key factors in managing diabetes.
Meats that are high in saturated fat, such as red meat, can raise the levels of “bad†LDL cholesterol. LDL cholesterol can damage the walls of your arteries and increase your risk of heart attack and stroke. Eating foods like turkey which are lower in saturated fat and cholesterol makes them a good choice to help increase your resistance to these diseases.
Turkey and other kinds of poultry are part of the MIND diet. Scientists created the MIND diet to slow the mental decline associated with Alzheimer’s disease and other causes of dementia. By eating poultry products like turkey at least twice a week as part of the MIND diet, older adults may preserve their memory and thinking skills. Â
Turkey is healthy white meat overall, but all meats contain fat. One 3-ounce serving of turkey contains one gram of saturated fat. That’s 5% of your recommended daily intake. To keep your fat intake from turkey at manageable levels, limit your portion size to the recommended single serving.
Additionally, turkey contains significant amounts of tryptophan — an amino acid. A low tryptophan diet is recommended for people with psoriasis.
Turkey is a popular and healthy meat that is enjoyed year-round. Many people eat turkey during the holidays but it can be part of a nutritious diet all year. One of the benefits of turkey is that it contains potassium an important mineral for health. In this article, we’ll take a detailed look at how much potassium turkey provides.
An Overview of Potassium
Potassium is a mineral that is essential for overall health and normal body functioning It helps maintain fluid balance in the body, transmits nerve signals, supports muscle contraction, and regulates heart rhythm and blood pressure
The recommended daily intake for potassium for adults is 4700 mg per day. However, research shows that most people only get about half of the recommended amount from their diet. This potassium deficiency can negatively impact health in various ways
- Increased risk of high blood pressure
- Higher chance of heart disease
- Greater likelihood of strokes
- Higher risk of kidney stones
- Decreased bone mineral density
- Muscle weakness and cramps
Ensuring you get adequate potassium from foods like turkey can provide many benefits and protect health.
Turkey as a Source of Potassium
Turkey is prized as a healthy source of lean protein, but it also contains significant amounts of potassium. A 3 ounce serving of roasted turkey breast with the skin provides:
- 207 calories
- 0 grams fat
- 43 grams protein
- 349 mg potassium
That one small serving of turkey supplies 7% of the recommended daily value for potassium. Comparing turkey to other meats shows it is particularly rich in potassium:
- Same 3 oz serving of chicken breast has 198 mg potassium
- 3 oz serving of roasted beef contains 298 mg potassium
Turkey also contains more potassium than many other common foods:
- 1 medium banana: 422 mg potassium
- 1 baked potato with skin: 941 mg
- 1 cup cooked spinach: 839 mg
- 1 cup milk: 407 mg
So turkey can be considered one of the best sources of potassium among both meats and common foods overall.
The Health Benefits of Potassium in Turkey
Getting adequate potassium from turkey provides many valuable health benefits:
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Supports heart health – Higher potassium intake is linked to lower blood pressure and reduced risk of heart disease. The potassium in turkey helps dilate blood vessels.
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Prevents muscle cramps – Turkey contains potassium to help prevent painful muscle cramps and spasms which can result from potassium deficiency.
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Strengthens bones – Turkey provides potassium along with phosphorus and protein to improve calcium absorption and bone mineral density.
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Aids weight loss – Turkey is high in protein but lower in calories and fat compared to red meat. This promotes feelings of fullness and can aid weight management.
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Reduces stroke risk – Studies show increased potassium consumption reduces the risk of having a stroke by 24%.
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Prevents kidney stones – Adequate potassium can help reduce calcium buildup in urine which lowers the risk of painful kidney stones.
Comparing Potassium Levels in Different Turkey Cuts
The potassium content in turkey can vary somewhat depending on the cut:
- Turkey breast – 179 mg potassium per 3 oz serving
- Turkey thigh – 198 mg potassium per 3 oz serving
- Ground turkey – 216 mg potassium per 3 oz serving
- Turkey drumstick – 185 mg potassium per 3 oz serving
- Turkey tenderloin – 214 mg potassium per 3 oz serving
Turkey breast is very lean while dark meat cuts like thighs and drumsticks have a bit more fat and calories. But all unprocessed turkey cuts provide a significant amount of this important mineral.
Tips for Getting More Potassium from Turkey
Here are some simple tips to increase your potassium intake through turkey:
- Choose breast meat for the leanest option
- Go for skinless turkey to cut fat while retaining potassium
- Use ground turkey instead of beef in dishes like chili or burgers
- Dice turkey and add it to salads, soups, wraps for extra potassium
- Snack on turkey jerky or pepperoni for potassium on the go
- Make turkey veggie soup or use in casseroles and sandwiches
Health Considerations with Potassium from Turkey
While potassium from turkey is beneficial for most people, there are some instances where caution should be used:
- Those with kidney disorders should consult a doctor about potassium intake
- People on certain blood pressure medications like ACE inhibitors should moderate potassium
- Be careful about exceeding 4700 mg daily potassium limit if also taking supplements
As long as you don’t fall into these categories, enjoying potassium-rich turkey can improve your heart health, muscles, bones and more. Turkey is a tasty way to meet your potassium needs.
Turkey contains impressive levels of potassium, with 349 mg in a 3 oz serving. That’s more potassium than many other common foods. The potassium in turkey supports heart health, bone strength, weight loss and stroke prevention. Choosing skinless breast cuts and using turkey in versatile ways can help increase your potassium intake. For most people, consuming potassium-rich turkey as part of a balanced diet provides multiple benefits.
How to Prepare Turkey
Choosing light meat without the skin is the healthiest way to eat turkey.
It’s also important to choose fresh over processed turkey. One cup of light meat turkey already contains more than 18% of your daily recommended dose of sodium. Processed turkey can have more than 35% of that recommended dose.
The best way to minimize the fat and salt in your turkey is to buy a fresh turkey breast and cook it at home. Avoid frying. Instead, opt to roast your turkey breast in the oven. Serve it with a side of your favorite vegetables or experiment with some of the many turkey breast recipes you can find online.
Here are a few turkey recipe ideas to get you started:
- Turkey and cheese quesadillas
- Turkey soup with brown rice
- Turkey Caesar salad
- Turkey pot pie
- Turkey and cranberry sauce sandwich
- Turkey chili
More on Diet & Weight Management
7 Health Benefits Of Eating Turkey
FAQ
Is turkey meat high in potassium?
Chicken breast has the highest amount at 332 milligrams of potassium per 3-ounce serving. Beef and turkey breast contain 315 and 212 milligrams, respectively.Nov 9, 2023
Does turkey have more potassium than chicken?
There are only two significant differences in minerals between turkey and chicken. Turkey is richer in zinc and iron, whereas chicken is higher in sodium. Other than that, the similarities between the two meats are identical for magnesium, phosphorus, potassium, and copper; both are exceedingly rich in selenium.
How much potassium is in a slice of deli turkey?
| Nutrition Facts | |
|---|---|
| Calcium 7.7mg | 1 % |
| Iron 1.1mg | 6 % |
| Potassium 168mg | 4 % |
| * The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. |
Which has more potassium, ground turkey or ground beef?
Turkey has slightly more potassium and phosphorus, and turkey and beef provide similar amounts of protein.Jan 2, 2018