Is Turkey Soup Actually Healthy for You?

Turkey soup is a classic comfort food that many people enjoy, especially when the weather turns cold. This soup is often made from turkey leftovers after holidays like Thanksgiving and Christmas when turkey is abundant. But is turkey soup just a tasty way to use up leftovers or is it actually nutritious? Let’s take a closer look at the health benefits of turkey soup.

Turkey Soup Nutrition

Turkey meat is the star ingredient in turkey soup and it packs a powerful nutritional punch. A 3 ounce serving of roasted turkey breast with the skin removed contains 25 grams of high-quality protein. It is also an excellent source of B vitamins like niacin, vitamin B6 and vitamin B12 Turkey provides the antioxidant mineral selenium, and important minerals like zinc, phosphorus and potassium

When you make turkey soup you typically add nutrient-dense vegetables like carrots celery, onions and maybe potatoes or barley. All of these bump up the fiber, vitamin and mineral content. The vegetables also add color and flavor. Unlike some creamy soups, turkey soup gets its richness from the flavor of the turkey broth rather than high amounts of saturated fat or cream.

Overall, turkey soup made with lots of vegetables is low in calories, fat, carbs and sugar. It is high in protein, vitamins, minerals and cancer-fighting antioxidants. The warm broth is soothing and hydrating as well.

Benefits of Turkey Soup

There are many evidence-based health reasons to eat turkey soup. Here are some of the top benefits:

• High Protein for Muscle – Protein is essential for building and repairing muscle tissue. The protein in turkey soup promotes muscle growth after exercise.

• Immune-Boosting – The nutrients in turkey, like selenium, vitamin A, zinc and magnesium support immune system health. Warm broth also calms inflammation. This can help prevent and fight colds and flu.

• Heart Health – The combination of protein, low saturated fat and antioxidants helps reduce cholesterol and inflammation for better heart health.

• Aids Weight Loss – Protein fills you up so you eat less. The low calorie, high volume broth also prevents overeating.

• Anti-Cancer – Selenium and other antioxidants help fight cancer growth. Vitamins like folate lower colon cancer risk as well.

• Brain Function – B vitamins help produce neurotransmitters for good cognition and mood. The antioxidants fight cognitive decline.

• Diabetes Friendly – Protein and fiber stabilize blood sugar. The vegetables provide antioxidants that lower diabetes complications.

• Gut Health – The probiotic broth combined with the insoluble fiber in veggies promotes good gut bacteria and digestive health. The broth also reduces intestinal inflammation.

• Satisfying Comfort Food – Warm, savory turkey soup is the ultimate feel-good food perfect for chilly weather or when you are under the weather.

Making Turkey Soup Healthy

To get the most nutrition and health benefits from your turkey soup, follow these simple tips:

• Use leftover roasted turkey or roast your own turkey breast instead of deli meat which is high in sodium.

• Make your own broth using turkey bones, onion, celery, garlic and herbs. This extracts maximum flavor and nutrition.

• Chop up the turkey into bite-size pieces before adding to the soup. This makes the protein readily available.

• Load up on a rainbow of vegetables like carrots, onions, celery, mushrooms, kale, squash or any of your favorites. The more the better!

• Use whole grain noodles or brown rice for the carbohydrate instead of refined white pasta. Barley or farro also add valuable fiber.

• Skip the heavy cream or flour-based thickeners. Natural thickness from the vegetables gives more fiber.

• Season your soup with anti-inflammatory herbs and spices instead of salt for flavor. Think rosemary, thyme, sage, garlic and pepper.

• Garnish bowls of hot soup with a squeeze of lemon. The vitamin C boosts iron absorption from the turkey.

Enjoy Turkey Soup Frequently

Turkey soup made with lots of veggies and lean turkey is incredibly nutritious and satisfying. The protein, vitamins and minerals provide a wide range of health benefits from building muscle to boosting immunity and brain power. The antioxidants and anti-inflammatory compounds also fight disease and inflammation.

Enjoying turkey vegetable soup frequently is a healthy habit. Make a batch of soup with your next leftover turkey. Freeze extra portions in individual containers so you can quickly reheat for an easy protein-packed meal any time. Try switching up the veggies and seasonings for delicious flavor variations. Your immune system, muscles, bones, brain and taste buds will all thank you.