Is turkey healthy? The impressive reasons you should gobble it up

Turkey is a bird native to the United States and many of us will make it the star attraction at our Thanksgiving table this week. In fact, Benjamin Franklin suggested that the wild turkey — not the bald eagle — was a better symbol for the national bird of the United States!

With so many people cooking up the bird this week, you may find yourself wondering: Is turkey healthy?

Good news for turkey lovers: It will likely be one of the healthiest dishes at your gathering. Turkey, a type of poultry, boasts an abundance of vitamins and minerals, making it an ideal, nutrient-dense form of high-quality protein. Learn the benefits of turkey, the difference between white meat and dark meat, and recipes to put those leftovers to good use.

Turkey nutrition facts:

A 3-ounce serving of roasted turkey (the meat and skin) has:

• 161 Calories
• 24.3 grams protein
• 6.28 grams fat
• 8.1 grams niacin
• 1 mg iron
• 2.1 mg zinc
• 25.3 mg selenium

Turkey benefits

One of the most impressive parts of the turkey is the high content of protein it provides. The protein found in turkey and other forms of poultry is considered to be of high biological value. This means that turkey contains all the amino acids necessary for human health.

Studies show that protein consumption may help with bone health and muscle integrity. It can also create satiety, meaning you’re more likely to feel full after eating it. The protein in turkey can be particularly beneficial to older individuals as studies indicate that doubling protein in the later stages of life may help build and preserve muscle.

Some other benefits of eating turkey include:

• It can help with diabetes management. Eating turkey could also contribute to better management of diabetes. The protein in turkey may play a role in improving body composition and blood-sugar control. A 2023 randomized trial found that both high protein and normal protein diets helped individuals with type 2 diabetes in improving glucose control and weight loss.   
• It may aid in weight…