Turkey is a popular food choice for many, especially during the Thanksgiving holiday, when Americans consume over 46 million turkeys, the New York Times reports.
But experts say this versatile bird offers more than just a festive meal and can be a nutritious part of your diet year-round. Whether it’s served sliced in a deli sandwich or cooked into a hearty chili, turkey is packed with health benefits that can support your overall well-being.
One of the key nutritional advantages of turkey is its high protein content. Just three ounces of skinless turkey breast contains about 26 grams of protein—nearly half of the daily recommended intake for a 160-pound adult. Protein is essential for the body’s growth and repair, and it plays a vital role in building muscle mass, supporting the immune system, and producing important enzymes and hormones like insulin.
“Protein is the body’s main building block,” explains Dr. Sander Kersten, Director of Nutritional Sciences at Cornell University.
Protein also helps keep you full after meals, contributing to weight management by curbing hunger.
Turkey is considered a lean source of protein, especially compared to other meats like beef and lamb. A three-ounce serving of skinless turkey breast contains just half a gram of saturated fat, which is beneficial for heart health. Even when opting for darker meat or leaving the skin on, the fat content remains relatively low, with only about 2.5 grams of saturated fat per serving.
The American Heart Association recommends limiting saturated fat intake to less than 20 grams per day to reduce the risk of heart disease. Turkey provides a heart-healthy alternative to red meats that are higher in saturated fats, making it a great option for those looking to reduce their intake of unhealthy fats.
Turkey is an excellent source of vitamin B12, particularly in its dark meat. Vitamin B12 is essential for the production of nerve cells and red blood cells, and it helps maintain healthy brain function. Just three ounces of dark turkey meat can provide more than half of the daily recommended intake of vitamin B12 for most adults.
While white meat turkey contains less B12, it still contributes to overall nutrient intake. A diet rich in B12 can support sharp memory, a healthy nervous system, and optimal red blood cell production, which are all important for overall health.
Many people associate turkey with post-meal drowsiness, often blaming the amino acid tryptophan for making them feel sleepy. However, experts clarify that the amount of tryptophan in turkey is too small to cause any significant effects on sleep or alertness. Instead, the typical fatigue people experience after a large holiday meal is likely due to the combined effects of overeating, alcohol, and relaxation.
“Turkey’s tryptophan content is not enough to make you tired… It’s more likely due to the heavy meal and sedentary post-meal activities,” says Dr. Luis Rustveld, an expert in family medicine.
While fresh turkey is a nutritious option, it’s important to be cautious with processed turkey products, such as deli meats. Pre-sliced turkey often contains preservatives, artificial additives, and excess sodium, which can have negative health effects if consumed in large amounts. Processed meats are linked to an increased risk of heart disease, diabetes, and colorectal cancer.
To limit your intake of sodium and other preservatives, choose fresh, oven-roasted turkey over processed or smoked varieties. If you enjoy deli turkey, look for options with minimal additives and lower sodium content.
Turkey can be enjoyed in a variety of dishes throughout the year. Beyond the traditional Thanksgiving roast, there are plenty of creative ways to incorporate turkey into your meals. For example, you can use leftover turkey in stir-fries, soups, or even pho. Turkey meatballs work well in Italian wedding soup, and ground turkey can be a filling addition to lettuce wraps with shiitake mushrooms and cashews.
For those who love cooking, NYT Cooking offers numerous recipes that showcase turkey’s versatility, such as buttermilk-brined roast turkey, stir-fried turkey with Brussels sprouts, and turkey pho, providing plenty of ideas for making turkey a regular part of your diet.
Turkey is a nutritious, lean source of protein that provides several health benefits, from supporting muscle growth to enhancing brain function. It’s a heart-healthy option compared to fattier meats and offers essential vitamins like B12. While processed turkey products should be consumed in moderation, fresh turkey is a healthy choice that can be enjoyed in a variety of dishes all year long. So, whether it’s on Thanksgiving or any day of the week, turkey can be a delicious and nutritious addition to your diet.
