Last Updated on November 7, 2022 by
Turkey may not be your first choice for healthy weight loss, but it can play an important part in helping you lose weight. Turkey is high in protein content, containing about 30 calories per ounce and 17 grams of protein. Protein helps to keep you feeling full and satisfied after eating so that you don’t overeat or crave unhealthy foods later on.
Turkey is a good source of protein, choline, and vitamin B6. Turkey is also low in calories and fat, making it a good alternative to other meats. It’s also rich in niacin and selenium, which contributes to bone health. Want to know Is Turkey Healthy For Weight Loss and Is Turkey Bacon Good For Weight Loss, make sure you read this article.
Is Turkey Healthy For Weight Loss

It is hard to picture a holiday feast without the turkey. Whether you are thinking about Thanksgiving or Christmas, turkey is a staple food during certain times of the year.
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.
Around 250,000,000 turkeys are raised for consumption every year.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.
It provides 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.
Fast facts on turkey

- Dark turkey meat typically contains more vitamins and minerals than white turkey meat but also more fat and calories.
- Turkey should be cooked until its internal temperature reaches 165º Fahrenheit.
- Pasture-raised turkeys typically have higher omega-3 content than factory-farmed turkeys.
- Removing the skin of a turkey also removes much of the fat content.
Nutrition

According to the U.S. Department of Agriculture (USDA) National Nutrient Database, 3 ounces or 85 grams (g) of non-enhanced, roasted turkey breastTrusted Source contains:
- 135 calories
- 3.26 g of fat
- 0 g of carbohydrate
- 24.70 g of protein
In comparison, the same amount of dark roasted turkey meat containsTrusted Source:
- 173 calories
- 5.13 g of fat
- 0 g of carbohydrate
- 23.55 g of protein
Turkey also contains:
- vitamins B-6
- vitamin B-12
- niacin
- choline
- selenium
- zinc
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 a pork chop on an ordinary evening.
Benefits

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 benefitTrusted Source 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
Limit or avoid processed turkey in the form of deli meats, hot dogs, and turkey bacon, all of which are high in sodium. Even frozen, pre-packed turkey burgers can be full of added salt and preservatives.
Go 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 the internal temperature reaches 165º Fahrenheit to reduce the risk of foodborne illness.
Try these delicious recipes developed by Registered Dietitians:
- Wild blueberry turkey burgers
- Spinach and turkey meatballs
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 meat intake. Minimize your intake of all processed turkey products.
Turkey contains the mineral selenium. Some studies have suggested that higher intakes of selenium may decrease the risk of colorectal, prostate, lung, bladder, skin, esophageal, and gastric cancers.
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.
Is Turkey Bacon Good For Weight Loss
Limit bacon intake to reduce chronic disease risks.
Turkey bacon is healthier than regular bacon when you’re trying to lose weight and reduce your chronic-disease risks. Additionally, turkey bacon provides you with numerous essential nutrients that are beneficial during weight loss. Because turkey bacon is high in sodium, saturated fat and dietary cholesterol, however, eat it in moderation and choose reduced-sodium turkey bacon.
Weight-Loss Basics

Reduce calorie intake through healthy eating.
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Regardless of what you eat during weight loss, your total calorie intake is what determines your weight-loss success. Eating 500 to 1,000 fewer calories than you burn off daily helps you shed 1 to 2 pounds weekly — which is safe, effective and helps you keep lost weight off long-term, notes the Centers for Disease Control and Prevention. For many adults, eating 1,200 to 1,600 calories per day is often effective, suggests the National Heart, Lung and Blood Institute.
Nutrients in Bacon

Turkey bacon is rich in protein.
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Turkey bacon is a rich source of dietary protein – which is beneficial during weight loss. Although turkey bacon is lower in calories than regular bacon, turkey bacon is not a low-calorie food. According to the U.S. Department of Agriculture’s National Nutrient Database for Standard Reference, 1/2 cup of cooked turkey bacon contains 157 calories and provides about 12 grams of dietary protein. Protein-rich foods are useful during weight loss because they increase satiety and your daily energy expenditure, according to a study published in 2009 in the “Journal of Nutrition.”
Sodium Concerns

Eat turkey bacon in moderation.
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Because turkey bacon is rich in sodium, choose lower-sodium varieties of bacon to help reduce your risk for high blood pressure and heart disease. The USDA reports that 1/2 cup of cooked turkey bacon contains about 937 milligrams of sodium, which is almost half of the 2,300-milligram daily allotment suggested by the Dietary Guidelines for Americans, 2010. But even reduced-sodium bacon is not a low-sodium food — so eat turkey bacon in moderation during weight loss.
Healthy Alternatives

Chicken breasts are a healthier alternative.
Image Credit: Liv Friis-Larsen/iStock/Getty Images
Although it’s generally OK to include small portions of turkey bacon in a weight-loss meal plan, other protein-rich options contain just much – if not more — protein but contain fewer calories than turkey bacon– which is beneficial when you’re trying to shed pounds. Examples of healthy, low-calorie, protein-rich alternatives to turkey bacon include skinless grilled chicken breast, shrimp, extra-lean ground beef, lean ground turkey, egg whites and low-fat cottage cheese.
Pork Bacon Versus Turkey Bacon
Even though turkey bacon is often touted as a healthier bacon alternative, it isn’t much better for you. Turkey bacon is still high in saturated fat and sodium. Assuming that turkey bacon is healthier may lead to you eat more of it. This can have a negative impact on your health.
You may be surprised to find out that experts recommend one serving or less of bacon per week in your diet. This is true of pork bacon, turkey bacon, or any other cured bacon product.
When you compare turkey bacon’s nutrition values to the pork alternative, the two are actually very similar. Each two-ounce serving of pork or turkey bacon contains nearly the same amount of protein. Pork bacon has 20 grams of protein while turkey bacon has 17 grams.
Turkey bacon does have fewer calories, with 218 calories per serving, compared to pork bacon, with 268 calories per serving. The one place that turkey bacon stands apart is with fat content. It only contains 14 grams of fat compared to 22 grams in pork bacon.
Keep in mind that turkey bacon does contain 4 grams of saturated fat, which is considered the bad fat for your diet. Still, that is half as much as pork bacon, with 8 grams per serving. Eating too much saturated fat increases your risk for heart disease.
Although many people assume it to be healthy, there are pros and cons to turkey bacon — especially when compared to pork bacon.
When you’re shopping at the grocery store, look for a turkey bacon product with less sodium. You should only eat 1,500 milligrams of sodium per day, yet two ounces of turkey bacon contains 1,900 milligrams of sodium.
Pork bacon has less than 1,300 milligrams per two ounces, although the amount is still very high. Too much sodium increases your risk of heart disease and also makes it more likely that you’ll have kidney stones.
Both turkey bacon and pork bacon have zinc and vitamin B complex nutrients, but pork bacon offers slightly more. Pork bacon also has more selenium, a mineral that may contribute to a lower risk of getting cancer.
When shopping for and preparing turkey, consider these things:
- Look for turkey bacon with less sodium.
- Don’t add salt, oil, or butter when you cook.
- Allow the fat to drip off of your turkey bacon.
- Blot it with paper towels to remove excess grease.
Health Benefits of Turkey Bacon

Turkey bacon does offer a high amount of protein as well as other important nutrients for your diet. However, not all protein is created equally, and there are healthier options.
The National Academy of Medicine recommends you get around seven grams of protein for every 20 pounds you weigh. For a 120-pound person, this equals 43 grams of protein. For a 220-pound person, this equals 77 grams of protein.
Examples of healthier protein options include salmon and lentils. Four ounces of grilled salmon will give you around 30 grams of protein. It is low in sodium and has only one gram of saturated fat. It’s also an excellent source of omega-3 fats, the kind of fat that’s good for your heart.
One cup of cooked lentils offers around 18 grams of protein plus 15 grams of fiber. Plus, it has almost no saturated fat or sodium if you don’t cook with added fats and salt. These are both much healthier options than turkey bacon while offering similar nutrition.
Potential Risks of Turkey Bacon
The reason turkey bacon has health risks is that it is considered an ultra-processed food due to the way it is packaged and preserved. This, coupled with the fact that it is deceivingly unhealthy, makes it dangerous for your health because it lends to overindulgence.
The World Health Organization categorized processed meat like turkey bacon as carcinogenic to humans, meaning it could potentially cause cancer. It falls into the same category of cigarettes, although it isn’t nearly as bad for you as smoking or using tobacco.
Still, foods like turkey bacon greatly increase your risk of health conditions like colorectal cancer by as much as 18% when you eat a 50-gram serving each day.