Turkey: Nutrition, Benefits, And Diet - Medical News Today

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Medical News TodaySubscribeIs turkey good for you?

Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — Written by Peter Morales-Brown — Updated on January 31, 2025

Nutrition
Benefits
Diet
Risks

It is hard to picture a holiday feast without turkey. Whether thinking about Thanksgiving or Christmas, turkey is a healthful and lean source of protein that people can consume year-round.

Although the holidays are a prime time for turkey consumption, turkey is also a popular sandwich meat and alternative to ground beef throughout the year. The United States is the world’s largest producer of turkey meat.

This article will provide a nutritional breakdown of turkey and an in-depth look at its possible health benefits, what kind of turkey you should buy, nutritious recipes that incorporate turkey, and any potential health risks of consuming the meat of this popular bird.

Nutrition

A birdseye view of a turkey served as part of a Christmas dinner-2. — Jonathan Knowles/Getty Images

According to the U.S. Department of Agriculture (USDA), 100 grams (g) of roasted turkey meat and skin contains the following:

164 calories
5.33 g of fat
0.05 g of carbohydrate
29 g of protein

For lower fat and calories, a person can eat the meat only.

In comparison, the same amount of cooked ground turkey contains:

203 calories
10.4 g of fat
0 g of carbohydrate
27.4 g of protein

Additionally, 100g of sliced processed turkey breast contains:

106 calories
3.77 g of fat
2.20 g of carbohydrate
14.80 g of protein

Turkey also contains:

vitamin B6
vitamin B12
niacin
choline
magnesium
phosphorus
zinc
iron
potassium

The dark meat of a turkey tends to contain more vitamins and minerals but also has more fat and calories.

Turkey contains the amino acid tryptophan. This is said to be the cause of people wanting to nap after a big Thanksgiving dinner.

While it is true that turkey contains tryptophan, it does not have a high enough amount to cause sleepiness. In fact, all meats contain tryptophan. Eating turkey at Thanksgiving should not make you any more drowsy than eating other meats, and sleepiness is likely due to consuming a large meal.

Benefits

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While tryptophan can make people sleepy in large enough amounts, turkey does not contain enough to have the effect and can help to improve mood.

Eating foods like turkey that are high in protein help to increase the feeling of satiety, meaning that they make a person feel fuller for longer.

Getting enough protein helps maintain lean muscle mass and keep insulin levels stable after meals. Protein is, however, the one nutrient that most meat-eaters are already getting in sufficient amounts.

Keep in mind that the amount of protein at each meal matters. You can only absorb so much at one time. Make sure to have a lean protein source at each meal and spread your intake throughout the day. Other good choices for protein include nuts, fish, eggs, dairy, soy, and legumes.

Because much of the fat content in turkey is in the skin, it is easy to remove the skin and eat a leaner, less fattening dish as a result.

The tryptophan content in turkey may help to support healthy levels of serotonin in the body, which promotes alertness and good mood. While quantities are low, this is a possible benefit of eating turkey.

The breast of the turkey has less fat and calories than most other cuts of meat. However, do not assume just because a product is made from turkey that it is better for you. For example, a burger made from ground turkey can contain just as much saturated fat as a beef burger, depending on how much dark meat is included in the ground turkey.

Be sure to check the package for fat content or leanness and compare products.

Diet

It is advisable to try to limit or avoid processed turkey in the form of deli meats, hot dogs, and turkey bacon. This is because processed or prepackaged food will usually contain preservatives and added salt, sugar, and fat.

Instead, it is preferable to opt for fresh, lean, organic, and pasture-raised turkey that has been raised in humane conditions without antibiotics. Factory-farmed and conventionally raised turkeys are often injected with salt, water, and other preservatives during processing to extend shelf life and cut costs. Pasture-raised turkeys with access to vegetation also have a higher omega-3 content than factory-farmed turkeys.

Heritage turkeys are raised in smaller flocks, given access to the outdoors, and allowed extra time for growth. They provide more flavorful meat and are not injected with salt or preservatives.

Make sure to cook the turkey until it reaches the safe minimum internal temperature of 165º Fahrenheit to reduce the risk of foodborne illness.

Risks

Processed turkey products can be high in sodium and harmful to health.

Many processed meats are smoked or made with sodium nitrites. These combine with amines that are naturally present in the meat and form N-nitroso compounds, which are known carcinogens.

Studies have shown that processed meats are linked to the development of cancer.

The risks of obesity, heart disease, high blood pressure, high cholesterol, cancer, and infertility increase with the level of processed meat intake. Therefore, it may be advisable to reduce the intake of all processed turkey products.

However, it is the overall diet that is most important in achieving and protecting good health. It is better to eat a range of beneficial foods in moderate amounts than to concentrate on individual nutrients as the gateway to good health.

Nutrition / Diet

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Corliss J. (2022). Nitrates in food and medicine: What's the story?https://www.health.harvard.edu/heart-health/nitrates-in-food-and-medicine-whats-the-story
Farvid MS, et al. (2021). Consumption of red meat and processed meat and cancer incidence: A systematic review and meta-analysis of prospective studies.https://pubmed.ncbi.nlm.nih.gov/34455534/
FoodData Central. (n.d.).https://fdc.nal.usda.gov/
Kikuchi AM, et al. (2021). A systematic review of the effect of L-tryptophan supplementation on mood and emotional functioning.https://pubmed.ncbi.nlm.nih.gov/32272859/
Let's talk turkey—A consumer guide to safely roasting a turkey. (2023).https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/poultry/lets-talk-turkey-roasting
Morell P, et al. (2017). Revisiting the role of protein-induced satiation and satiety.https://www.sciencedirect.com/science/article/abs/pii/S0268005X1630340X
Processed foods and health. (2023).https://nutritionsource.hsph.harvard.edu/processed-foods/
Turkey from farm to table. (2024).https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/poultry/turkey-farm-table
Unlocking the health benefits of turkey. (2023).https://www.heart.org/en/affiliates/unlocking-the-health-benefits-of-turkey

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Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — Written by Peter Morales-Brown — Updated on January 31, 2025

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