8 Compelling Reasons to Choose Ground Turkey as Your Go-To Protein Source

While turkey bacon and deli meats are popular lunch items, choosing ground turkey may offer greater health benefits. First, fresh ground turkey comes in leaner varieties than ground beef, making it a low-fat, high-protein protein alternative. Plus, turkey is generally a super healthy food, and ground turkey doesn’t have the health risks associated with many processed turkey products.

“Processed turkey products can potentially save you calories, making them a popular choice, but they’re usually super high in sodium. One serving of turkey sausage can provide up to 20% of your daily sodium intake,” says Sarah Keathley, RD, LDa dietitian with Top Nutrition Coaching. She also notes that colorectal cancer has been linked to some processed meat and deli products, because “nitrates are often used in the chemical preservation process,” she says.

So the next time you’re at the grocery store, consider skipping the deli counter and reaching for a package of ground turkey. Not only is it a lean, protein-packed option, but it also comes with several research-backed health benefits. Ahead, we’ll dive into the top benefits of eating ground turkey and why it deserves a place in your meal rotation. Then whip up one of these 31+ Best Healthy Ground Turkey Recipes for Weight Loss.

Nutrition for ground turkey

According to the USDA Food Database, a 3-ounce serving of ground turkey has the following:

Nutrition (per 3-ounce cooked):
Calories: 173
Fat: 9 g (Saturated fat: 2.3 g)
Sodium: 66 mg
Carbohydrates: 0 g (fibre: 0 g, sugar: 0 g)
Protein: 23 g

Ground turkey contains a lot of protein.

The popular holiday bird is a really good source of quality protein. Three ounces of 93% lean turkey provides 22 grams of protein for under 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 important for almost every process in our body. “Protein helps with digestion, red blood cell oxygenation and hormone regulation,” says Keathley. “It’s also necessary for us to build and maintain muscle mass and helps with our metabolism.” If you regularly lift weights or do other strength training, you want to eat enough protein to build muscle. And if you don’t exercise, you’ll still want to eat enough protein to maintain the muscle mass you have and support a healthy metabolism.

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It is low in saturated fat.

ground meat

Ground turkey usually contains less saturated fat than ground beef. When comparing ground turkey and ground beef, turkey provides 2.5 grams of saturated fat, while ground beef has 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, cause high cholesterol and raise your levels of LDL cholesterol (the bad kind), which can put you at a higher risk of heart disease and stroke,” Keathley says. “While it’s important to note that new research is mixed, we still practice this in healthcare.”

Turkey has heart-healthy fats.

healthy food concept. paleo keto taco bowl with ground turkey, cauliflower rice, peppers, cucumber, kale and pumpkin seeds.

Ground turkey is no lower in total fat than beef, but it is lower in saturated fat. So where does the fat come from? It is mostly unsaturated fats, including polyunsaturated and monounsaturated fats.

“Unsaturated fats are a protective healthier fat,” says Keathley. “This is important because we are finding research that suggests replacing saturated fat with unsaturated fat may have potential benefits in reducing cardiac events.” The American Heart Association recommends eating more unsaturated fats to lower your bad (LDL) cholesterol levels.

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It is rich in vitamins.

chili made from ground turkey

Adding turkey to your weekly meal plan can help you get more B vitamins, which support your overall energy and 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 get too 35% of your daily value of vitamin B6 and 56% of your daily value of vitamin B12which helps create DNA and keep our blood healthy, says Keathley.

It might also be worth putting out a little more for pastures, like a 2018 Agriculture study showed that poultry products from grass-fed flocks have less total cholesterol and more vitamins A and E. They also had more healthy omega-3s and a better ratio of omega-3 to omega-6, which helps protect against inflammation.

Ground turkey is high in minerals.

ground turkey meat

Turkey is a great source of minerals that we often forget in our diet. Specifically, turkey is an excellent source of selenium and zinc, containing more than 56% of your daily value of selenium and 28% zinc. And it is a good source of phosphorus that provides 20% of your DV.

“DNA health, bone formation and cell protection are just some of the roles these minerals play in the body,” says Keathley. Turkey also contains some iron and potassium.

It is affordable and versatile.

view of packaged ground turkey meat at qfc grocery store during a buy one get one free sale.

Ground turkey is often cheaper 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, IFNCPa dietitian with Top Nutrition Coaching.

While some may call turkey bland, its neutral flavor profile means it can easily be used in a wide variety of dishes and takes on the flavor of the other ingredients in the meal.

Here are three ways Keathley likes to use ground turkey in his rotation:

  • Turkey hamburger: Make a lean hamburger patty with lots of spice and fresh vegetables for topping. By making your own burger, you can have control over what goes into your burger, says Keathley.
  • Turkey tacos: Fill these tacos with spices, peppers, onions, salsa, and black beans for a flavorful dish that gives you lean protein, fiber, and tons of nutrients.
  • turkey chili: Fill this chili with vegetables, lots of spices and your favorite beans. This makes for a lean and hearty dish that’s also good for leftovers.

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It is high in the amino acid tryptophan.

greek stuffed turkey burger topped with cucumber slices and tzatziki yogurt sauce served with an iceland potato salad

Ground turkey (like all animal proteins) is a complete protein source, meaning it contains all the amino acids. But it’s worth pointing out that poultry is particularly rich in the amino acid tryptophan, and “eating a diet high in tryptophan is very important because the absorption of tryptophan is often crowded out 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 depletion of tryptophan has been linked to increased anxiety, according to a study in Neuropsychopharmacology.

Turkey can help with weight loss.

woman stepping on the scale, concept of how much weight to safely lose in a month

If your goal is to shed some body fat, swap out fattier cuts of meat in favor of lean 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 supports a faster metabolism and, in turn, weight loss, says Best. “This is important for people who want to lose weight and keep it off.”

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