Is Ground Turkey healthy? Here's what we know

Thanksgiving might have passed, but turkey is here to stay!

Ground turkey has become more popular as a substitute for ground beef due to its nutritional value and lower fat content. It can be used in many ways, including hamburgers, sausages, and deli meat.

Turkey is a lean protein that is high in protein and low in cholesterol. It's a good option for people who are monitoring their calorie and fat intake.

Now, ground turkey can be considered a healthy meat option when chosen in lean varieties, as it is generally low in saturated fat, high in protein, and contains beneficial nutrients like B vitamins and selenium, making it a good choice for a balanced diet; however, be mindful of processed turkey products which can be high in sodium and should be consumed in moderation.

What is ground turkey?

Ground turkey, or minced turkey, is a mixture of dark and light turkey meat with remaining skin and visible fat processed together until a ‘ground’ form emerges. The turkey meat, skin, and fat is taken off the bone and processed with additives. The final product has specific characteristics that appeal to customers, including a non-pink color and non-crumbly texture.

What do the experts say?

The Recommended Dietary Allowance (RDA) for protein is currently 0.36 grams of protein per pound or about 54 grams for a person who weighs 150 pounds. However, diet experts are increasingly pushing for consuming higher amounts of protein: upwards of 60 to 90 grams daily. Protein can come from several different food sources, from lentils (23.6 grams per 1/2 cup of dry lentils, per the US Department of Agriculture's food database) to Greek yogurt (16.1 g per single-serving container) and meat, such as ground turkey (34.9 grams per cup).

Nutrition experts say all of the above can lend a helpful hand in reaching protein goals — among other health benefits. But ground meat in particular can be beneficial thanks to its wide variety of uses as well as its relatively low cost.

Jessica Wilson, MS, RD and founder of The Helpful Dietitian, told USA TODAY, "Ground turkey, often a mix of dark and white meat, is versatile for dishes like tacos, burgers and spaghetti sauce."

Is ground turkey healthy?

A cup of cooked ground turkey contains about 274 calories, nearly 35 grams of protein, and contains several essential vitamins and minerals.

As per Wilson, it's "low in fat compared to other ground meats and relatively easy to prepare." While the latter point isn't directly a nutritional benefit, experts say picking healthy foods that are realistic for your lifestyle is an important part of the equation. However, from a taste standpoint, Wilson notes that ground turkey can turn out "drier and less flavorful" than ground beef, which may mean it requires "additional ingredients to enhance moisture and taste, especially in recipes like turkey burgers."

Key points about ground turkey:

Lower fat content: Compared to ground beef, ground turkey typically has less saturated fat, considered a healthier fat profile.
High protein source: Turkey is a great source of protein, important for building and repairing muscle tissue.
Important nutrients: It provides essential vitamins and minerals like B vitamins, selenium, zinc, and phosphorus.
Choose lean options: Opt for ground turkey labeled as "lean" or "extra lean" to minimize fat intake.
Watch for added sodium: Be aware of processed turkey products like turkey sausage or bacon, which can be high in sodium.