With options for every diet, you can eat well and still enjoy the deli foods you love, as long as you know what to do. If you’re trying to live a healthier life—either because you’re on Keto or just want to eat a little less salt—we can help you figure out how to eat meat and cheese. As always, be sure to talk to your doctor to make sure these suggestions are right for you.
Turkey is a lean, versatile protein that can be a great addition to a keto diet. But is turkey truly keto-friendly? In this detailed guide, we’ll dive into all the nitty-gritty details to determine how turkey fits into a ketogenic lifestyle.
An Overview of Turkey’s Carb Content
The keto diet aims to get your body into a metabolic state called ketosis. This is achieved by severely restricting carb intake, typically to less than 50g net carbs per day
The good news is turkey contains minimal carbs An average 3-ounce serving of roasted turkey breast with no skin contains 0g net carbs (1)
- Total carbs: 0g
- Fiber: 0g
- Net carbs: 0g
This makes turkey a stellar choice for keto. Even in higher quantities like a 6-ounce serving, the net carb count clocks in at a mere 0-1g.
Turkey is a go-to protein for keto dieters since it fits comfortably within the tight daily carb limits
Turkey Nutrition Facts
Beyond its keto-friendly macros, turkey packs a solid nutritional profile.
A 3-ounce serving of roasted turkey breast contains (1):
- Calories: 104
- Protein: 24g
- Fat: 1g
- Vitamin B6: 15% DV
- Niacin: 16% DV
- Phosphorus: 22% DV
- Selenium: 32% DV
- Zinc: 11% DV
Turkey breast is an excellent source of high-quality protein, providing all nine essential amino acids your body needs. It’s also rich in minerals like selenium, zinc, and B vitamins.
Opt for turkey breast over dark meat when possible, as the latter contains slightly more fat. But both can fit into a keto diet when consumed in moderation.
Health Benefits of Turkey for Keto
Including turkey in your keto plan offers several potential health perks:
1. Boosts Satiety
Protein is the most satiating macronutrient. Studies show high-protein diets increase fullness, reduce appetite, and decrease calorie intake (2, 3).
Turkey’s high protein content can curb hunger pains and prevent overeating. This makes it a smart keto staple.
2. Supports Muscle Growth
Lifting weights and building muscle mass is encouraged on keto to mitigate potential losses. Turkey protein provides the amino acids necessary to aid muscle repair and growth after exercise.
3. Provides Nutrient Variety
Varying your protein sources is key on keto to obtain a diverse nutrient profile. Turkey offers a nice change from popular keto meats like beef and pork.
4. May Lower Triglycerides
Elevated triglycerides are a common side effect of very low-carb diets. One study found consuming turkey instead of red meat significantly decreased triglycerides in individuals with high levels (4).
Incorporating Turkey Into a Keto Diet
Turkey is endlessly versatile, so getting creative with recipes is key to avoiding taste boredom. Here are some mouthwatering ways to enjoy turkey on keto:
- Turkey lettuce wraps
- Turkey bacon and veggie omelet
- Roasted turkey tenderloin with cauliflower mash
- Turkey taco salad topped with avocado
- Turkey burger wrapped in lettuce
- Turkey meatballs with zucchini noodles
- Buffalo turkey wings
- Turkey and vegetable soup
- Turkey club wrap using a low-carb tortilla
When buying turkey, opt for whole cuts rather than processed deli meats, which may contain added sugars. Make sure to read labels.
Keto-Friendly Alternatives to Turkey
For those wanting to change up their protein sources, here are some excellent keto alternatives:
Chicken
Chicken breast and thighs have a similar nutrition profile as turkey, with 0g net carbs in a skinless cooked serving. It can be swapped in for turkey in any recipe.
Beef
Ribeye, sirloin, chuck roast and other fatty beef cuts have zero carbs. They provide a nice break from poultry.
Pork
Pork chops, pork loin and cured ham offer variety. Watch sodium levels in processed pork products.
Fish
Salmon, tuna, mackerel and other fatty fish contain zero carbs and high omega-3s.
Tofu
For vegetarians, tofu is a plant-based turkey alternative with 2g net carbs per 3-ounce serving.
The Takeaway: Turkey is Keto-Approved
Turkey is hands down a keto all-star. With its barely-there carb count, lean protein content, and stellar nutrition profile, turkey can be a regular fixture in your low-carb meal plan.
Aim for 3-6 ounce servings of turkey breast without skin a few times per week for the biggest nutritional benefit without overdoing calories or protein.
Turkey helps keep keto dieting interesting while providing satiety and supporting your health goals. Just be sure to pair it with plenty of healthy fats like olive oil, avocado and nuts to stay in ketosis.
Here’s a quick rundown of whats in this post
Watch our video to find out how to eat all of your favorite meats.
First things first:–what exactly does ‘healthy’ even mean?
Well the FDA and USDA are pretty clear on when brands can use the word “healthy. They say that deli meat is “healthy” if it has no more than: · 3g of Total Fat · 1g of Saturated Fat · 60mg of Cholesterol · 480mg of Sodium But let’s be honest, numbers are kind of dull. At Dietz If you see the seal, you know the meat is tasty and meets or goes beyond the FDA and USDA definitions of “healthy.” It also means it has less fat, saturated fat, sodium, and cholesterol. Now that you know the basics, here is a quick list of things to keep an eye out for at the deli counter based on your goals.
Is Turkey Bacon a Good Option for Keto Diet?
FAQ
Can I eat turkey on keto?
What meat is not keto-friendly?
Is deli turkey keto-friendly?
Is turkey high in carbohydrates?
Is Turkey keto friendly?
To stay in ketosis you need to pay enough attention to what you eat. Find out whether turkey is keto-friendly and what other options you have. 100 grams of cooked turkey contains about 0 carbs. That means you can definitely say turkey is keto-friendly. It will typically be more important to focus on what foods you eat with this meat.
Can one have turkey and carrots?
Eating turkey and carrots is part of healthy habits. The turkey has meat like chicken and is another healthy poultry option. Carrots are rich in carotenoids, it is a source of vitamin A, fiber, potassium and vitamin B3.
Are turkey & chicken good for Keto?
Turkey and chicken are both good for keto in the sense that their plan form contains zero carbs and nice amounts of protein, vitamins, and minerals.
Is Turkey keto-friendly?
100 grams of cooked turkey contains about 0 carbs. That means you can definitely say turkey is keto-friendly. It will typically be more important to focus on what foods you eat with this meat. One thing to note is that some brands of turkey bacon, turkey sausage, and deli turkey add carbohydrate-heavy ingredients to their products.
Can you eat ground turkey on a keto diet?
The key is to use ground turkey with the perfect fat to lean ratio. That’s it! Pair this keto meatloaf with mashed cauliflower potatoes and lunch or dinner is served. 4. Keto Ground Turkey Crust Pizza Or Meatza (Gluten-Free) Love pizza but can’t have bread? Gluten-free pizza crust is the solution.
What is keto roasted turkey?
Keto Roasted Turkey calls for dried herbs mixed together with loads and loads of butter. This will make for a flavorful skin and meat underneath. The massive amounts of butter will help keep things juicy and tender. If it’s Thanksgiving this will make your keto fans happy – it’s a super Keto thanksgiving turkey.