Turkey — and products made from turkey meat — are excellent protein sources. Both turkey and chicken are poultry-based sources of protein. This means that their meat comes from birds.
On the other hand, red meat is flesh from mammals. This includes beef — which comes from cows — and pork — which comes from pigs. Most diets strongly recommend prioritizing poultry and plant-based protein sources over red meat.
Turkeys are both domestic and wild birds cultivated or hunted for their meat. Whole-roasted turkey is a popular holiday meal in many American households.
Turkey meat isn’t uniform throughout the bird. A single animal contains regions with dark meat and others with light meat.
Turkey is a popular centerpiece for holiday meals and family gatherings. But when it comes to classifying turkey, things get a bit murky Is turkey a white meat or a red meat? The answer is more complex than you may think
How Meats Are Classified
In general meats are divided into two main categories
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White meats – This includes poultry like chicken and turkey as well as fish White meats come from animals such as birds and fish,
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Red meats – This refers to meats from mammals such as beef, pork, lamb, and venison. Red meats come from animals such as cows, pigs, sheep, and deer.
The distinction between white and red meats comes down to two main factors:
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Myoglobin levels – Myoglobin is the protein responsible for delivering oxygen to muscles. Red meats contain higher amounts of myoglobin, giving them their reddish color.
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Color – White meats stay pale when cooked while red meats become darker.
So at first glance, turkey, with its pale pink flesh, lower myoglobin content, and light color when cooked, seems like a clear white meat. But when you look closer, the classification gets more complicated.
The Gray Area of Turkey
While turkey is definitively a type of poultry, its categorization as a white or red meat is not so straightforward. Here are some reasons turkey doesn’t neatly fit into either category:
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Turkey legs and thighs are darker with more fat, similar to dark chicken meat. Dark chicken meat is considered a red meat by some definitions.
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Ground turkey often contains dark meat and skin, giving it a pinkish color even when thoroughly cooked.
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Turkey contains more myoglobin than chicken and other white meats, though less than beef and other red meats.
So while not quite a red meat, turkey doesn’t fully conform to the typical white meat standards either. It seems to occupy a gray area between the two categories.
Official Classifications
Despite its ambiguous qualities, most official sources still firmly classify turkey as a white meat:
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The USDA defines all poultry including chicken, turkey, duck and goose as white meats. Only mammal meats are considered red meats.
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The National Turkey Federation designates turkey as a white meat, touting its leanness and high protein content.
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Nutritionally, turkey fits the profile of a white meat, with less fat, calories, and sodium than red meats. It contains more vitamins and minerals than red meat overall.
So while certain turkey parts blur the line between white and red, turkey as a whole remains in the healthy white meat camp according to authoritative sources.
The Red Meat Debate
The division of meats into “red” and “white” categories originated in the late 1970s as a marketing tactic by the poultry industry. The goal was to distance supposedly healthier chicken and turkey from red meat, which had become associated with heart disease and cancer.
However, modern research has questioned the validity of this classification system. Recent studies found the health risks associated with red meat consumption may be overblown. Some experts argue the red vs. white labels are meaningless altogether.
When comparing nutrients, protein, and fat content, the differences between individual cuts of beef, pork, and poultry are often negligible. So focusing simply on color provides limited useful information.
The Bottom Line on Turkey
While the red vs. white terminology has flaws, turkey remains one of the leanest and healthiest meat choices:
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Turkey is significantly lower in fat, calories, and sodium compared to red meats like beef and pork.
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It contains more vitamins and minerals than most red meats.
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When paired with a balanced diet, lean turkey can be part of a heart-healthy lifestyle.
So despite its technical categorization, turkey emerges as a smart protein option, especially for those looking to improve their health. Its versatility and mild flavor make it easy to incorporate into a variety of healthy recipes.
Just don’t assume turkey is inherently better than all other meats. As with any food, balance and moderation are key for a nutritious diet. But when chosen wisely, turkey can be a nutritious and delicious addition to your menu.
Is turkey healthier than red meat?
For the most part, turkey is one of the healthiest meat options available. It’s very similar to skinless chicken in terms of its healthy nutritional properties. Both are sources of low-fat, heart-healthy meats.
Lean options — like turkey — are always a healthier choice than red meats. Numerous studies have shown a significant connection between the amount of red meat you eat and specific health conditions, including:
For the most part, this is because red meats are high in saturated fats.
For example, 100 grams of cooked ground beef contains:
- Water — 58.7 grams
- Protein — 25.1 grams
- Total fat — 14.5 grams
- Carbohydrates — 0.62 grams
- Calcium — 25 milligrams
- Iron — 2.67 milligrams
- Magnesium — 22 milligrams
- Phosphorus — 213 milligrams
- Potassium — 353 milligrams
- Sodium — 85 milligrams
- Zinc — 6.19 milligrams
- Copper — 0.081 milligrams
- Manganese — 0.012 milligrams
- Selenium — 20.5 micrograms
- Fluoride — 22.3 micrograms
- Thiamin — 0.043 milligrams
- Riboflavin — 0.18 milligrams
- Niacin — 5.68 milligrams
- Pantothenic acid — 0.681 milligrams
- Vitamin B-6 — 0.38 milligrams
- Folate — 9 micrograms
- Choline — 81 milligrams
- Vitamin B-12 — 2.73 micrograms
- Vitamin A — 7 micrograms — all from retinol
- Vitamin E — 0.43 milligrams
- Vitamin D — 0.2 micrograms
Regarding fat content, that same beef product contains:
- Polyunsaturated fatty acids — 0.486 grams
- Monounsaturated fatty acids — 6.4 grams
- Saturated fatty acids — 5.6 grams
As you can see, the most significant difference between these two meat sources is their fat content. Otherwise, they contain many of the same vitamins and minerals in comparable quantities. The main exception is that turkey usually has a much higher concentration of B vitamins . Remember that this isn’t a direct comparison because the meats have been handled differently.
Plus, beef products can come with a variety of fat content. If you must have beef in your diet, aim for low-fat options — like 93% ground beef. Otherwise, only indulge sparingly for the sake of your long-term health.
What nutrients are found in turkey?
Not all turkey meat is the same. The relative nutrient composition may vary depending on whether or not you’re eating light or dark meat. Also, processing can significantly impact the nutritional quality of the meat. Deli meats, for example, are considerably less healthy than their unprocessed counterparts. This is because they contain additives that aren’t necessarily good for your health.
You also need to pay attention to how the food is cooked. Baking and broiling your meat are healthier options than deep frying.
When selecting your turkey product of choice, read the nutrition label. Look for low-fat, unprocessed products to ensure that you’re making healthy decisions.
For a baseline, these are the nutrients found in 100 grams of an entire raw turkey:
- Water — 72.7 grams
- Protein — 21.6 grams
- Total fat — 5.64 grams
- Carbohydrates — 0.14 grams
- Sugars — 0.07 grams
- Calcium — 11 milligrams
- Iron — 0.86 milligrams
- Magnesium — 25 milligrams
- Phosphorus — 183 milligrams
- Potassium — 224 milligrams
- Sodium — 112 milligrams
- Zinc — 1.78 milligrams
- Copper — 0.077 milligrams
- Manganese — 0.012 milligrams
- Selenium — 21.3 micrograms
- Thiamin — 0.048 milligrams
- Riboflavin — 0.185 milligrams
- Niacin — 7.63 milligrams
- Pantothenic acid — 0.811 milligrams
- Vitamin B-6 — 0.599 milligrams
- Folate — 7 micrograms
- Choline — 58 milligrams
- Vitamin B-12 — 1.22 micrograms
- Vitamin A — 17 micrograms — all from retinol
- Vitamin E — 0.09 milligrams
- Vitamin D — 0.3 micrograms
In terms of its fat content, this same amount of product contains a fairly even mix of:
- Polyunsaturated fatty acids — 1.47 grams
- Monounsaturated fatty acids — 1.83 grams
- Saturated fatty acids — 1.46 grams
Saturated fatty acids are not good for your health. Too many of them may lead to a number of chronic conditions. The balance of fatty acids found in turkey meat is much better for your health than an abundance of saturated fats .
Compared to 100 grams of whole, raw turkey, 100 grams of pre-packaged turkey breast slices contains significantly more carbohydrates. The packaged meat contains 2.2 grams compared to 0.14 grams. More importantly, prepacked meat has a lot more added salt. The packaged meat has 898 milligrams of sodium compared to the 112 milligrams naturally present in 100 grams of turkey meat.
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FAQ
Is turkey healthier than red meat?
- Saturated fat: Turkey is lower in saturated fat than red meat, which can raise LDL cholesterol levels. High LDL cholesterol can damage arteries and increase the risk of heart attack and stroke.
- Calories: Turkey breast meat is lower in calories than red meat.
- Cholesterol: Turkey is lower in cholesterol than red meat.
- Heart health: Turkey is a good choice for heart health.
- Weight loss: Fat-free turkey is a low-calorie option.
Is turkey considered white or red meat?
Chicken and turkey breasts are traditionally considered “white” meat, but in some nutritional contexts, the dark meat from poultry and turkey legs are lumped together into the “white” category, even though they are compositionally quite different.
What meats are not red meat?
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Red meatComes from adult or “gamey” mammals, like beef, lamb, mutton, pork, goat, and venison. The red color comes from myoglobin, which is present in higher levels in red meat than in white meat. -
White meatComes from young mammals, like rabbit and veal, and from poultry, like chicken and turkey.
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Processed meatMeat that’s been preserved by salting, curing, smoking, or adding preservatives. Examples include bacon, ham, and sausages.
Which is healthier chicken or turkey?
- Turkey breast has slightly fewer calories than chicken breast
Is Turkey better than beef?
Turkey has slightly more potassium and phosphorus, and turkey and beef provide similar amounts of protein. The take-home message is that both turkey and beef can be part of a healthy diet. To protect yourself from cancer and heart disease, choose white meat more often, and make sure to read labels. Eat 18 ounces or less of red meat per week.
Is turkey meat a white meat or red meat?
The classification of turkey meat as white or red meat has implications for nutrition and health. If turkey meat is classified as white meat, it will be considered to be a healthier option than red meat. This is because white meat is lower in fat and calories than red meat.
Is turkey meat healthier than red meat?
If turkey meat is classified as white meat, it will be considered to be a healthier option than red meat. This is because white meat is lower in fat and calories than red meat. However, if turkey meat is classified as red meat, it will be considered to be less healthy than white meat.
Which meat is considered red meat?
Generally, meat from mammals such as cows and calves, sheep, lamb and pigs is considered red meat, while rabbit, chicken, and turkey meat is considered white meat. Which is healthier chicken or turkey?
What is the difference between Turkey and red meat?
Both turkey and chicken are poultry-based sources of protein. This means that their meat comes from birds. On the other hand, red meat is flesh from mammals. This includes beef — which comes from cows — and pork — which comes from pigs. Most diets strongly recommend prioritizing poultry and plant-based protein sources over red meat.
Is Turkey a healthy cut of meat?
Minerals like selenium and phosphorus are also found in turkey. So while all poultry contains both white and dark meat, the white meat is considered the healthier cut. Red meats like beef, pork and lamb differ from turkey in a few key ways: Red meats contain more myoglobin and appear redder. They contain more fat, especially saturated fat.