Top 5 health benefits of turkey

Discover our full range of health benefit guides or check out some of our best turkey recipes, from traditional ways with a twist like our cider roast turkey, to using up every last bit of the bird with our delicious turkey stock.

Nutritional profile of turkey meat

A 100g serving of turkey meat and skin (roasted) provides:

• 190 kcals/799KJ
• 30.9g protein
• 7.4g fat
• 2.3g saturated fat
• 2.7g monounsaturated fat
• 1.8g polyunsaturated fat
• 2.4mg zinc
• 17mcg selenium
• 10.1g vitamin B3

Nutritional values vary depending on the cut of meat. Breast meat, which is rich in muscle and low in fat, is perfect for stir-fries, while the darker meat, which contains more connective tissue, is best suited for longer cooking methods, such as stewing.

Is turkey good for you?

1. Rich in protein

Low in fat and richer in protein than chicken, turkey is a lean meat and a good choice for those looking to reduce their fat intake. This high-protein, low-fat composition can mean the meat may cook quickly and become dry. The protein in poultry meat is of ‘high quality’, supplying all nine essential amino acids we need for growth and repair; it's also a type of protein that's easy for our bodies to use.

Learn more about how much protein you need.

2. Good source of B vitamins

Turkey meat is a useful contributor of the B group of vitamins, including vitamins B3, B6 and B12. We need these vitamins for energy production, brain and nerve function and for the formation of red blood cells. If you experience high levels of stress, are fatigued or have recently noticed muscle weakness, you may be low in these vitamins.

Read all about B vitamins.

3. Good source of minerals

Rich in selenium, zinc, phosphorus and iron, turkey meat makes a useful inclusion to support thyroid function, immunity, bone health and energy production. The darker cuts of meat such as the leg and thigh are richer in certain minerals, such as iron, making it a great option for women and girls of reproductive age.

Understand your mineral needs.

4. Low in fat

Poultry meat is packed with “fast-twitch’’ muscle for short bursts of energy – things like flapping the wings and evading predators. This is why poultry meat has very little fat, and most of what it does have is found in and just below the skin.

Fat plays an important role in a healthy diet and in cooking – it helps keep meat moist, succulent and full of flavour. The fat in turkey meat is largely of the favourable unsaturated variety, with only a third being saturated. The exact amount of fat will depend on how the bird was fed, with some plant-based feeds promoting a higher polyunsaturated fat contribution.

How we cook turkey meat will also have an impact: strips of fattier meat, like bacon, are often added to the leanest parts of the turkey to help offset dryness during cooking. This will of course influence fat levels, increasing saturated fat and potentially also increasing salt levels.

5. May support heart health

Turkey’s low fat, high protein and broad micronutrient contribution are all reasons why it may be beneficial for your health, including heart health. One large observational study of females reported higher intakes of poultry and fish were associated with a lower risk of coronary artery disease. Furthermore, there is some evidence that replacing a serving of red meat with one of poultry may reduce cardiovascular risk by an estimated 19%.

Is turkey safe for everyone?

Unless you have an allergy to turkey it is recognised as safe. Allergy is rare but may affect children or adults. Secondary poultry meat allergy may also occur and may relate to a sensitivity to serum albumins, which are present in muscle tissue and egg yolk. Chicken and turkey are reported to be highly cross-reactive.

Processed varieties, or fresh turkey that has been brined before roasting, may be high in salt and possibly additives and flavour enhancers. It’s worth checking labels or recipes if you have been advised to follow a low-salt diet.

Overall is turkey good for you?

Poultry meat, including turkey, is one of the most consumed meats globally. Its nutritional composition may vary depending on its cut, leanness, processing level and how it is cooked, however in general it is a source of quality protein, with other essential nutrients present in relatively high levels. As long as you don't have an allergy to poultry and follow an omnivorous diet, turkey can make a valuable addition to a varied, balanced diet.

Further reading:

10 feel-good foods for Christmas
How to have a heart-healthy Christmas
12 stress-free days to Christmas
What is the carnivore diet?

Healthy turkey recipes

Air-fryer turkey crown
Healthy roast turkey crown
Lean turkey burger with sweet potato wedges
Turkey curry
Turkey enchiladas
Turkey piccata
Healthy turkey meatballs

Find more healthy turkey recipes.

This article was last updated on 28 October 2024 by Kerry Torrens

Kerry Torrens is a Registered Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

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