Although turkey bacon and deli meats are popular breakfast staples, opting for ground turkey may offer greater health benefits. For one, fresh ground turkey comes in leaner varieties than ground beef, making it a low-fat, high-protein option. Additionally, turkey, in general, is an extremely healthy food, and ground turkey does not carry the health risks associated with many processed turkey products.
“Processed turkey products can potentially save you calories, making them a popular choice, but they are generally very high in sodium. A serving of turkey sausage can provide up to 20% of your daily intake in sodium”, explains Sarah Keathley, RD, LDdietician at Top Nutrition Coaching. She also notes that colorectal cancer has been associated with some processed meats and deli products because “nitrates are often used in the chemical preservation process,” she says.
So next time you’re at the grocery store, consider avoiding the deli counter and buying a package of ground turkey. Not only is it a lean, high-protein option, but it also has several research-backed health benefits. Further, we’ll look at the main benefits of eating ground turkey and why it deserves a place in your meal rotation. Then, make one of these 31+ Best Healthy Ground Turkey Recipes for Weight Loss.
Ground Turkey Nutrition
According to the USDA Food Database, a 3 ounce serving of ground turkey has the following elements:
Nutrition (per 3 ounces cooked):
Calories: 173
Fat: 9 g (Saturated fat: 2.3 g)
Sodium: 66mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 23g
Ground turkey is high in protein.

This popular holiday bird is a very good source of quality protein. Three ounces of 93% lean turkey provides 22 grams of protein for less than 180 calories. Turkey is a “quality” protein in the sense that it provides a complete amino acid profile with all the essential amino acids needed to build and repair cells.
Protein is essential to almost every process in our body. “Protein helps with digestion, oxygenation of red blood cells, and hormonal regulation,” says Keathley. “It is also necessary for us to build and maintain muscle mass and this helps with our metabolism.” If you regularly lift weights or perform other resistance training, you’ll want to eat enough protein to build muscle. And if you’re not training, you’ll still want to eat enough protein to maintain the muscle mass you have and support a healthy metabolism.
It is low in saturated fat.


Ground turkey generally contains less saturated fat than ground beef. When comparing ground turkey and beef, turkey provides 2.5 grams of saturated fat, while Ground beef contains about 4.8 grams of saturated fat per 3-ounce cooked serving.
“Previous research suggests that a diet high in saturated fat can build up in your arteries, causing high cholesterol and an increase in your LDL cholesterol (the bad kind), which can put you at risk. higher rates of heart disease and stroke,” Keathley. said. “While it is important to note that the new research is mixed, we still practice it in health care.”
Turkey contains heart-healthy fats.


Ground turkey does not contain less total fat than beef, but it is lower in saturated fat. So where does fat come from? These are mainly unsaturated fats, including polyunsaturated and monounsaturated fats.
“Unsaturated fats are a protective and healthier fat,” says Keathley. “This is important because we find research that suggests replacing saturated fats with unsaturated fats may have potential beneficial effects in reducing cardiac events.” THE American Heart Association recommends eating more unsaturated fats to lower your bad cholesterol (LDL) levels.
It’s rich in vitamins.


Adding turkey to your weekly meal plan can help you get more B vitamins, which support your energy and overall health. A 3-ounce serving of ground turkey packages 50% of your daily value (DV) of vitamin B3 (also known as niacin), which helps your body turn food into energy, says Keathley. You will also get 35% of your daily vitamin B6 intake And 56% of your daily vitamin B12 intakewhich helps create DNA and keeps our blood healthy, says Keathley.
It might also be worth shelling out a little more for pasture-raised turkey, like in 2018. Agriculture A study showed that poultry products from grass-fed flocks contain less total cholesterol and more vitamins A and E. They also contain more healthy omega-3s and a better omega-3 to omega-3 ratio. 6, which helps protect against inflammation.
Ground turkey is rich in minerals.


Turkey is an excellent source of minerals that we often forget in our diet. Specifically, turkey is an excellent source of selenium and zinc, containing more 56% of your daily value of selenium And 28% zinc. And it is a good source of phosphorus, providing 20% of your VQ.
“DNA health, bone formation, and cell protection are just some of the roles these minerals play in the body,” says Keathley. Turkey also contains iron and potassium.
It’s affordable and versatile.


Ground turkey is often less expensive and more versatile than other ground meat options. “On average, it’s about 40% less per pound than a comparable ground beef product,” says Tami Best, RDN, CDN, IFNCPdietician at Top Nutrition Coaching.
Although some may call turkey bland, its neutral flavor profile means it can easily be used in a wide range of dishes, picking up the flavor of the other ingredients in the meal.
Here are three ways Keathley likes to use ground turkey in his rotation:
- Turkey burgers: Prepare a lean burger patty with plenty of seasoning and fresh vegetables for topping. Making your own hamburger patty allows you to control what goes into your burger, says Keathley.
- Turkey Tacos: Load these tacos with spices, peppers, onions, salsa and black beans for a zesty dish that will provide you with lean protein, fiber and plenty of nutrients.
- Turkey chili: Load this chili with veggies, lots of seasonings, and your favorite beans. This makes a lean, hearty dish that’s also great for leftovers.
It is rich in tryptophan, an amino acid.


Ground turkey (like all animal proteins) is a complete source of protein, meaning it contains all the amino acids. But it’s worth pointing out that poultry is particularly rich in the amino acid tryptophan, and “having a diet rich in tryptophan is very important because the absorption of tryptophan is often overshadowed by other amino acids,” says Best.
Tryptophan is a necessary precursor to making the neurotransmitter serotonin, which plays a key role in mood and sleep, so much so that tryptophan depletion has been linked to increased anxiety, according to a study published in Neuropsychopharmacology.
Turkey can help with weight loss.


If your goal is to lose some body fat, replace fattier cuts of meat with lean ground turkey. A 3-ounce cooked serving provides 173 calories, 9 grams of fat and 23 grams of protein. Ounce for ounce, lean ground turkey provides the same amount of protein as ground beef but with fewer calories.
Lean turkey is a great, low-calorie source of complete protein – and the low-calorie, high-protein combination can help keep you full while supporting your metabolism. Protein helps you maintain lean muscle mass, which promotes a faster metabolism and, therefore, weight loss, says Best. “This is important for people looking to lose weight and keep it off.”
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