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.
Itâs 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 itâs 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 canât store protein, so you need to consume it every day.
As long as you donât 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 itâs present in the food you eat. Taking supplements doesnât appear to have the same effect. To learn more, scientists need to do further research.
Turkey is a protein. That means it wonât cause the blood sugar spike that youâd 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 “badâ 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 Alzheimerâs 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. Thatâs 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 â an amino acid. A low tryptophan diet is recommended for people with psoriasis.
As Thanksgiving approaches ovens across America will soon be filled with roasting turkeys. For many people oven roasted turkey is a staple on the holiday table. But is this popular poultry entrée actually good for you? As a nutritionist, I’m often asked if oven roasted turkey is a healthy choice. In this article, I’ll take a comprehensive look at the nutrition profile of oven roasted turkey and provide some tips for enjoying it in a healthy way.
The Benefits of Oven Roasted Turkey
Straight from the oven turkey offers some great nutritional perks. Here are some of the key benefits
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High in protein. A 3 oz serving of roasted turkey breast contains 25-27g of protein. Protein helps keep you feeling full and satisfied.
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Rich in B vitamins. Turkey provides a range of important B vitamins like niacin, B6, and B12. These support energy levels and brain health.
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Contains selenium. Turkey is a top source of the essential mineral selenium, which supports immune function and thyroid health.
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Low in fat when skinless. A skinless turkey breast contains only 1-2g of fat per serving. Limiting fat helps control calories.
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Versatile healthy protein. Turkey is a lean protein that can be incorporated into healthy recipes all year round, not just Thanksgiving.
So when you enjoy oven roasted turkey on its own, it packs a solid nutritional profile as a high protein, low fat meat.
Going Skinless is Ideal
To maximize the health benefits of oven roasted turkey, experts recommend not eating the skin. A skinless cut of roasted turkey breast only has 125 calories and 1.8g of fat per 3 oz serving.
In comparison, the same cut with the skin on delivers 139 calories and 4.5g of fat. All of that additional fat and nearly 1/4 of the calories comes from the skin alone.
So while the turkey meat itself is lean and protein packed, the crispy skin can add a significant amount of saturated fat and calories. Going skinless is an easy way to make your holiday bird a healthier option.
Watch Out for Sodium & Preparation Methods
There are two other factors to keep in mind when evaluating how healthy oven roasted turkey is:
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Salt and sodium levels. Most roasted turkey contains added salt and sodium-containing ingredients. High sodium intake is linked to high blood pressure, so moderation is advised.
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Preparation methods. While oven roasting is likely the healthiest cooking method, deep frying in oil adds a lot of unnecessary fat and calories. Avoid fried turkey to limit your fat intake.
How to Enjoy Oven Roasted Turkey Healthfully
Here are some tips for savoring oven roasted turkey in a healthy, waistline-friendly way:
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Stick to a 3-4 oz serving of breast meat without the skin. This controls fat, sodium, and calories.
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Skip the fatty gravy and opt for lower calorie flavor boosts like salsa, mustard, or hot sauce.
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Fill half your plate with veggies to balance your meal. Healthy choices like roasted Brussels sprouts, mashed cauliflower, or green bean casserole.
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Balance indulgent meals with lighter choices the rest of the day. Don’t make every meal a calorie extravaganza.
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Watch your portions if you do splurge on treats. And make sure to get exercise to burn some calories.
The Verdict?
Oven roasted turkey can absolutely be part of a healthy diet when enjoyed in moderation. Focus on lean breast meat without the skin to get a protein, nutrient, and antioxidant packed addition to your holiday table. Pair with lighter sides and save the indulgent fixings for small servings.
How to Prepare Turkey
Choosing light meat without the skin is the healthiest way to eat turkey.
Itâs 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
Healthy Living Roasted Turkey Breast
FAQ
Is oven baked turkey healthy?
Hey! Turkey is generally considered a healthy option. It’s lean, high in protein, and lower in fat compared to some other meats. The idea that turkey is more cancerous than other meats isn’t backed by solid evidence.
Is oven roasted turkey processed meat?
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Definition of processed meat:Any meat that has been preserved through salting, curing, smoking, or the addition of chemical preservatives is considered processed meat.
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Deli turkey includes processing:Even if the turkey is just “oven roasted,” the slicing and packaging process at the deli counter often involves added ingredients like sodium, phosphates, or other preservatives, making it processed.
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Check the label:To be sure, always read the ingredient list on your “oven roasted turkey” package to see what additives are included.
Is oven roasted turkey from Subway healthy?
Oven-Roasted Turkey
It is made up of turkey slices and vegetables. You can order this sandwich as a sub or you can get it as a wrap; both versions are among the healthiest items at Subway.
What is the healthiest way to eat turkey?
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.Dec 27, 2024