Premade turkey burgers can be a convenient and tasty option for a quick weeknight dinner or backyard barbecue. But are these pre-formed patties actually a healthy choice? As with any food, the answer depends on the specific brand and ingredients. When shopping for premade turkey burgers, it’s important to read labels and look for options with minimal processing and healthier additions like vegetables and whole grains. Compared to beef burgers, turkey burgers are typically lower in saturated fat and calories. However, premade versions may also contain fillers, preservatives, and other questionable additives. Ultimately, premade turkey burgers can be a nutritious choice in moderation, but they should not be considered a free-for-all healthy food. Carefully selecting the healthiest options and paying attention to portion size is key.
Nutritional profile of turkey burgers
Turkey burgers have some advantages nutritionally compared to beef burgers:
– Lower in saturated fat and calories – Turkey is a leaner meat than beef and contains less saturated fat. A 4-ounce turkey burger patty typically provides around 160 calories, 4 grams of saturated fat, and 22 grams of protein. A beef burger of the same size has about 290 calories, 9 grams of saturated fat, and 19 grams of protein.
– More protein – Ounce for ounce, turkey contains slightly more protein than beef. Protein helps keep you full and is important for building and maintaining muscle.
– Less heme iron – Heme iron, found in meat, has been linked to increased cancer and heart disease risk. Turkey contains less heme iron than beef.
– Fewer calories from fat – Around 35-40% of the calories in turkey burgers come from fat versus 45-55% of the calories in beef burgers. Choosing turkey can help limit high-fat calories.
So in terms of the macros, turkey burgers are lower in bad fats and calories and higher in beneficial protein compared to beef. But the specific nutrition facts can vary widely depending on the brand and preparation.
Potential downsides of premade turkey burgers
While fresh homemade turkey burgers can be a nutritional win, some premade version have downsides:
– Fillers and binders – To help hold the patties together, many contain fillers like breadcrumbs, flour or egg whites. These up the carbs and calories and reduce the protein content.
– Preservatives – Premade patties often contain preservatives like sodium nitrite to prevent spoilage and maintain color. There are health concerns around consuming too many nitrites.
– Fatty add-ins – Some turkey burgers include fatty additions like cheese, bacon or creamy sauces that bump up the saturated fat, sodium and calories.
– Overprocessing – Overly processed turkey meat can lose moisture and nutritional value compared to less manipulated ground turkey.
So while turkey burger patties seem healthier than beef at first glance, additional ingredients and processing can diminish their nutritional profile.
Ingredients to look for
When shopping for premade turkey burgers, healthier options will have:
– Lean turkey as first ingredient – Ground turkey meat, without skin, should be listed first. This indicates it is the main component.
– Minimum add-ins and fillers – Choose burgers with short ingredients lists and fewer added binders or preservatives.
– Whole food additions – Veggies, whole grains and beans boost nutrition compared to refined grains or unnecessary fillers.
– No fatty add-ons – Avoid burgers with added cheese, bacon or cream sauces which spike fat and sodium.
– Lower sodium options – Look for at least less than 600 mg per burger, aiming for under 300 mg.
– Minimal processing – Options labeled natural, organic or minimally processed retain more nutrients.
Reading nutrition labels carefully and avoiding turkey burgers with a laundry list of additions is key to finding the healthiest choice. Pay close attention to saturated fat, sodium, and ingredients.
Healthier turkey burger options
When made carefully with whole food additions, turkey burgers can provide a nutritious option. Here are some of the healthier store-bought varieties available:
| Brand | Key Nutrition Facts | Ingredients |
|---|---|---|
| Applegate Organics Turkey Burger |
– 170 calories – 3.5 g sat fat – 350 mg sodium |
Organic ground turkey, organic black beans, organic sweet potatoes, organic red bell peppers, organic onions, organic quinoa, organic brown rice |
| 365 Whole Foods Greek Turkey Burger |
– 130 calories – 1.5 g sat fat – 410 mg sodium |
Ground turkey, kale, red onion, cucumber, oregano, red wine vinegar, olive oil, garlic |
| Butcher Box Turkey Burgers |
– 180 calories – 3 g sat fat – 370 mg sodium |
Ground turkey, spinach, red bell pepper, sunflower seeds, garlic, sea salt |
As the table shows, reputable natural or organic brands like Applegate Organics, 365 Whole Foods, and Butcher Box offer quality ingredients without a lot of additives. Aim for options under 200 calories, at least 15g of protein, and limited saturated fat and sodium.
Healthy ways to prepare turkey burgers
How you cook and top your turkey burgers also affects their nutrition profile. Healthier preparation methods include:
– Grilling, broiling or baking – Avoid frying which can add excess saturated fat and calories.
– Using whole wheat buns – Choose high-fiber whole grain buns over refined white versions.
– Loading up on veggies – Top with lettuce, tomatoes, onions, avocado and other fresh veggies.
– Avoiding fatty cheeses – Skip the cheese or use sparingly to limit saturated fat.
– Condiments in moderation – Ketchup, mustard, or relish are OK but don’t overdo high-sodium options.
– Baked fries instead of chips – Sweet potato fries provide more nutrition than fried potato chips.
– Including healthy sides – Enjoy your burger with a mixed green salad, fruit salad, or side of roasted vegetables.
With the right prep and toppings, turkey burgers can be part of a healthy, balanced meal. Portion control is also key – a 4-6 ounce burger patty is a reasonable serving size.
Healthier homemade turkey burger recipe
To maximize nutrition, consider making your own turkey burgers at home. Here is a recipe for a healthier homemade version:
Ingredients:
– 1 lb lean ground turkey (93% lean)
– 1/2 cup rolled oats
– 1/2 onion, diced
– 1/2 cup chopped mushrooms
– 1/2 cup chopped spinach
– 1 tsp garlic powder
– Salt and pepper to taste
Directions:
1. In a large bowl, combine ground turkey, oats, onions, mushrooms, spinach and garlic powder. Season with salt and pepper. Mix until evenly combined.
2. Form mixture into 4 patties about 4-5 ounces each.
3. Cook in a skillet over medium-high heat or grill until internal temperature reaches 165°F, about 4-5 minutes per side.
4. Serve on whole wheat buns with desired toppings and sides.
This recipe minimizes additives and provides a serving of vegetables in each patty from the mushrooms and spinach. Making your own lets you control the quality of ingredients.
Are premade turkey burgers healthy: The bottom line
Premade turkey burgers can be a nutritious choice in moderation, if you select high-quality options without a lot of less healthy additions. Compare brands carefully, read labels to avoid excess sodium and saturated fat, and choose burgers made primarily from turkey with whole food add-ins like vegetables or grains. Limit portion sizes to 4-6 ounces. When topped healthfully and paired with nutritious sides, turkey burgers can be part of an overall balanced diet. But they should still be treated as an occasional convenience food rather than an everyday healthy staple. Making your own turkey burgers using quality lean turkey and fresh produce is an even better option for controlling nutrition.
References
1. United States Department of Agriculture. “Ground turkey, raw.” FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173931/nutrients. Accessed January 2023.
2. United States Department of Agriculture. “Ground beef, raw.” FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174036/nutrients. Accessed January 2023.
3. Harvard Health Publishing. “Rethinking red meat.” September 2021. https://www.health.harvard.edu/staying-healthy/rethinking-red-meat. Accessed January 2023.
4. American Institute for Cancer Research. “Heme iron: red meat and cancer risk.” September 2021. https://www.aicr.org/cancer-prevention/infographics/heme-iron-and-cancer-risk-in-graphics/. Accessed January 2023.