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.
Venison, also known as deer meat, has long been a popular wild game meat. In recent years, its popularity has steadily risen due to perceived health benefits over conventional meats like beef, pork, and chicken. But how does venison truly compare nutritionally to other lean meats like turkey?
In this article, we’ll analyze the nutritional profiles of venison and turkey to determine which is the healthier choice overall. Key factors we’ll examine include calories, protein, fat content, vitamins, minerals, and other nutrients. By the end, you’ll have the facts to decide whether to choose venison or turkey for your next healthy meal.
Calorie and Macronutrient Differences
When comparing calories in venison versus turkey, they are fairly similar. A 3 oz serving of cooked venison tenderloin contains around 120 calories. The same portion size of roasted turkey breast meat has 110 calories.
For protein, venison and turkey are again closely matched Venison provides around 24g of protein per 3 oz serving, while turkey has approximately 26g Both are excellent sources of this important macronutrient.
However when it comes to fat content venison pulls ahead. It contains only about 1.5g of fat per 3 oz serving, most of which is heart-healthy unsaturated fat. Turkey breast has slightly more at 2g of fat per 3 oz. Venison is one of the leanest meats available.
Vitamin and Mineral Analysis
Looking deeper into micronutrients reveals some key differences between venison and turkey.
Venison excels when it comes to B vitamins A 3 oz portion of deer meat supplies over 50% of the recommended daily amount of niacin, vitamin B6, and vitamin B12 Turkey breast only provides 11-15% for these vitamins. Venison is also higher in riboflavin, providing 22% of the RDA versus 15% in turkey.
For minerals, venison has the edge in iron and zinc. Just 3 oz of deer meat contains more than double the iron of turkey breast, making venison one of the best sources of this nutrient. It also supplies nearly triple the amount of zinc.
Turkey does contain more selenium than venison – 41% of the RDA versus 14% in deer meat for a 3 oz serving. But for most other vitamins and minerals, amounts are fairly equal between the two meats.
Health Benefits of Venison
With its vitamin, mineral, and lean protein advantages, venison offers several unique health benefits:
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Supports Heart Health: The high ratio of polyunsaturated to saturated fat in venison makes it heart-healthy. Venison is also a source of Coenzyme Q10, which benefits heart function.
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Boosts Immunity: Venison’s ample zinc content supports immune system health. Zinc deficiency can reduce the activity of immune cells.
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Increases Energy: The B vitamins in venison help convert food into usable energy. Niacin and vitamin B6 are especially important for energy production.
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Supports Brain Function: Iron enables oxygen transport in the blood to support cognitive function. Venison’s high iron levels can keep your mind sharp.
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Builds Muscle: With its complete protein profile, venison provides amino acids to maintain and build muscle mass. The protein in deer meat is highly bioavailable too.
Potential Downsides of Venison
Despite its nutritional benefits, venison does have a few potential downsides to consider:
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Exposure to Lead: Deer can ingest lead from the environment, leading to small amounts in venison. Choose venison from areas with less contamination risk.
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Risk of Parasites: Deer are susceptible to certain parasites like trichinella and toxoplasma gondii. Proper handling and cooking mitigate this risk.
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Gamey Flavor: Some find the flavor of venison to be too strong. Marinating venison can help mellow the taste. Ground venison is also less gamey.
The Verdict: Venison Wins for Nutrition
Analyzing the full nutritional profiles shows that venison generally provides more benefits than turkey. With extra B vitamins, iron, zinc, and lower fat, venison edges out turkey in many key areas.
However, both meats are healthy choices with ample protein and nutrients. If the stronger flavor of venison doesn’t appeal, turkey breast remains an excellent lean protein option. But for the most micronutrient power, venison takes the prize as the healthier red meat alternative.
In moderation alongside a balanced diet, incorporating venison provides a simple way to get more essential vitamins and minerals. Try venison in chili, tacos, meatballs, or grilled kebabs to take advantage of its great taste and nutrition. Just be sure to cook it thoroughly and choose contamination-free sources for maximum health benefits.
Is turkey healthier than pork?
Just because turkey is better for you than beef doesn’t mean it’s healthier than all red meat products. Pork, for example, is sometimes referred to as another white meat. But pork still comes from a mammal — so pork products are a type of red meat.
For comparison, 100 grams of fresh, broiled pork loin contains:
- Water —62.3 grams
- Protein — 25.6 grams
- Total fat — 11.1 grams
- Calcium — 24 milligrams
- Iron — 0.79 milligrams
- Magnesium — 25 milligrams
- Phosphorus — 220 milligrams
- Potassium — 344 milligrams
- Sodium — 55 milligrams
- Zinc — 2.14 milligrams
- Copper — 0.078 milligrams
- Manganese — 0.009 milligrams
- Selenium — 43.6 micrograms
- Thiamin — 0.599 milligrams
- Riboflavin — 0.234 milligrams
- Niacin — 8.15 milligrams
- Pantothenic acid — 0.658 milligrams
- Vitamin B-6 — 0.669 milligrams
- Choline — 73.2 milligrams
- Betaine — 2.7 milligrams
- Vitamin B-12 — 0.59 micrograms
- Vitamin A — 2 micrograms — all from retinol
- Vitamin E — 0.11 milligrams
- Vitamin D — 0.8 micrograms
In terms of fat content, this same pork product contains:
- Polyunsaturated fatty acids — 1.36 grams
- Monounsaturated fatty acids — 4.22 grams
- Saturated fatty acids — 3.52 grams
Again, the same amount of pork contains much higher amounts of unhealthy fats than turkey does. But it has less than ground beef. So if you choose red meat, a nice pork loin is better than many other options.
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. A lot of studies have found a strong link between how much red meat you eat and a number of health problems, such as
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.
Which Are The HEALTHIEST Meat Products? | Dr. Steven Gundry
FAQ
What’s healthier, turkey or venison?
Is venison a healthier meat?
What meats are healthier than turkey?
What are the disadvantages of deer meat?
Is venison healthier than beef?
At only 157 calories per 3.5 oz serving, venison has 40% fewer calories than beef and 10% less than chicken breast. Deer meat has 20% more protein than beef; 7.4 vs 6.2 grams per ounce. Wild venison has about 50% lower total fat content than beef; 7 vs. 16 grams per 3.5 oz. serving. Saturated fat is 40% lower.
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.
Is venison better than chicken?
Beef has more of the essential minerals, including iron, magnesium, phosphorus, and zinc. For most of these, venison does have more than chicken, turkey, and pork. Despite the nutritional benefits of being lower calorie and having lower saturated fat, there is a side effect of venison that no other common meat carries; lead exposure.
Why is venison better than red meat?
In terms of the venison nutrition facts we cover in this article, it’s much easier for the body to metabolize heme from red meat and therefore is better absorbed and utilized in the body.