Good news Thanksgiving lovers — turkey is typically one of the healthiest dishes on the holiday table. The poultry, indigenous to North America, is a high-quality protein that provides an abundance of vitamins and minerals.
There are many health benefits to turkey, including disease management and prevention, but does it matter if you eat white meat or dark meat? Are there many downsides or risks like nitrates? And what are the best (and healthiest) Thanksgiving leftovers recipes?
Turkey benefits
The high protein content in turkey is of high biological value, which means it contains all the amino acids necessary for human health. Quality protein may help with bone and muscle health, which can be particularly beneficial as we age, as studies indicate that doubling protein in the later stages of life may help build and preserve muscle.
Protein from turkey in particular has these many benefits:
Weight loss
Studies show that eating poultry may help with weight loss and weight management because of its high protein content, which helps you feel full.
Diabetes management
The protein in turkey may play a role in blood-sugar control, according to a 2023 randomized trial that found that both high protein and normal protein diets helped individuals with Type 2 diabetes.
Reduced risk of heart disease
Swapping red meats for healthier protein sources helped lower the risk of heart disease by 19%, according to a study published in the journal Circulation. And studies show that taurine, a nutrient found in dark meat turkey, has been found to help reduce the risk of heart disease.
Reduced risk of certain cancers
Eating poultry instead of read meat may reduce the risk of breast cancer, according to another study. Turkey also contains a high content of selenium, a trace element associated with lower risks for some cancers.
Good for the planet
Poultry may be better for the planet than other animal-based proteins, according to a new study.
Turkey nutrition facts:
A 3-ounce serving of roasted turkey (the meat and skin) has:
- 161 calories
- 24.3 grams protein
- 6.28 grams fat
- 8.1 grams niacin
- 1 milligram iron
- 2.1 milligrams zinc
- 25.3 milligrams selenium
White meat vs. dark meat turkey
The Thanksgiving turkey at the center of your table contains two main components: dark meat and light meat.
A 3-ounce serving of roasted turkey breast contains about 1.8 grams of fat and 125 calories; 3 ounces of roasted dark meat contains 5.1 grams of fat and 147 calories.
Both white and dark meat versions of turkey contain B vitamins, iron, choline and protein, but there are slight variations in their macronutrient composition.
- Dark meat turkey contains much more fat than white meat turkey (comprising limited amounts of saturated fats, with the prevailing fats being monounsaturated and polyunsaturated). The skin has the most fat.
- Dark meat also tends to add more moisture to the cooking process than white meat versions.
- White meat turkey has fewer calories and slightly more protein, especially in the turkey breast.
- White meat protein sources also lack moisture due to a lack of fat.
More nutritional information on everyday foods
Turkey risks: Nitrates and salmonella
Other than not being a suitable choice for vegan and vegetarian individuals, the way turkey is prepared and the form it comes in are its most significant drawbacks.
For example, turkey deli meat may contain high amounts of sodium and preservatives such as nitrates — the more processed the turkey product, the less nutrient density it might have. Additionally, making your turkey a deep-fried version may increase components linked to certain cancers and cardiovascular disease risk.
Finally, since raw turkey carries the risk of salmonella and other germs, not handling or preparing raw turkey safely could make you sick. Storing, thawing, cooking and serving your turkey according to food safety guidelines will help reduce the risk of food-borne illness. When cooking turkey and other poultry, cooking to 165 degrees Fahrenheit and serving it immediately will help reduce this risk.
Does turkey make you sleepy?
The notion that your Thanksgiving meal may make you sleepy is linked to tryptophan, an amino acid in turkey. However, experts note that this is a myth. Many foods contain tryptophan, and the sleepiness you experience is most likely to be caused by carbohydrates or alcohol that may be consumed on Thanksgiving day.
Turkey recipes
The vision of the beautiful Thanksgiving table is often one of a whole bird on a platter. However, turkey is also popular in ground or sliced varieties, making it easy to enjoy all year long. Turkey may be the main ingredient in turkey burgers, turkey chili and turkey tacos, and leftover turkey makes for great recipes after the big feast. Here are other ways to enjoy turkey.
