Is turkey healthy? Read this before Christmas dinner.

With the holidays rolling around, you might wonder which meat to serve as your entrée. How about a golden-brown turkey? Or maybe a delicious roast beef? Or perhaps a roast chicken covered in fresh herbs? One way to choose is based on nutritional value.

Turkey is America’s favorite Christmas protein and the third most popular Christmas dish in general, according to a 2020 survey by YouGov. There’s no doubt the poultry is popular. But is it healthy? We talked to Yasi Ansari, who is a registered dietitian nutritionist, certified specialist in sports dietetics and national media spokesperson for the Academy of Nutrition & Dietetics, to find out.

Is turkey healthy?

Good news, turkey lovers, the holiday meat is considered healthy! The poultry is high in several nutrients, including protein. This has a range of benefits. “Foods that are higher in protein can help to repair muscle, support muscle growth and development, and they play a vital role in supporting various structures and processes in the body,” says Ansari.

Turkey is also high in multiple B vitamins, which “support the formation of red blood cells, energy production and amino acid formation,” and selenium, which has antioxidant properties that can support brain, heart and immune system health, Ansari adds. The poultry also offers a range of other vitamins and minerals, including potassium, phosphorous, zinc and iron.

Is turkey a lean meat?

Perhaps what makes turkey a standout option is that it is a lean meat. Different protein sources have different types and amounts of nutrients (fats, vitamins, minerals etc.) than others. According to the Harvard T.H. Chan School of Public Health, this protein “package,” or the mix of nutrients that each kind of protein source has, makes a difference in our health.

Lean meats provide a high amount of protein and a relatively low amount of fat. So, a key benefit of turkey is that it’s high in protein, while generally lower in total fat and saturated fats than some other protein sources. This saturated fat content is especially relevant for someone who may be at risk of heart disease or other chronic diseases, says Ansari.

Is turkey healthier than other holiday meats? 

The YouGov survey names various red meats — like prime rib, roast beef and steak — and other poultry options like chicken as popular American Christmas dishes. In general, poultry options like turkey and chicken tend to be lower in saturated fat compared to red meat.

That doesn’t mean you shouldn’t eat red meat though. Red meat offers vitamins and minerals that might be lacking in other protein sources. For example, red meat contains more iron than poultry or fish and more zinc than turkey. “In order to consume the nutrients we need, the goal is to focus on variety,” says Ansari. This means consuming a mix of foods, different cuts of meats and different types of proteins.

Whichever meat you choose for your holiday, Ansari recommends purchasing a lean cut. “Whether [that’s] lean beef or extra lean beef, or you’re choosing a turkey variety or even a chicken variety…, that’s going to be more beneficial for your health.” And a quick tip: The leanest cuts of beef have “round” or “loin” in the name!

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