With more people looking to eat healthier, turkey burgers have become a popular alternative to traditional hamburgers. But are turkey burgers actually better for you? There are a few key differences between the two types of burgers that are worth examining.
Nutritional Differences
There are some clear nutritional advantages to choosing turkey burgers over beef burgers:
- Turkey burgers are lower in saturated fat and cholesterol. A 4-ounce turkey burger patty provides 1.5g of saturated fat and 60mg of cholesterol, while a comparable beef burger has 2.5g saturated fat and 70mg cholesterol (1).
- Turkey burgers are higher in protein. A 4-ounce turkey burger supplies 25g protein compared to 20g protein in an equal-sized beef burger (1).
- Turkey burgers are lower in calories. A lean turkey burger contains around 160 calories versus 280 calories for a similar beef hamburger (1).
So in terms of calories, fat, and protein content, turkey burgers emerge as the healthier choice.
Nutrients in Turkey vs. Beef
Looking more closely at vitamins and minerals shows a mixed picture when comparing these two types of burgers:
| Nutrient | 4 oz Turkey Burger | 4 oz Beef Burger |
|---|---|---|
| Zinc | 2.4mg | 4.1mg |
| Vitamin B12 | 0.4mcg | 2.1mcg |
| Iron | 1.5mg | 1.8mg |
| Niacin | 4.5mg | 4.8mg |
Beef contains more zinc, vitamin B12 and iron than turkey. However, the zinc and iron content of a turkey burger is still sufficient to meet over 10% of the recommended daily amount. And turkey contains small amounts of other nutrients like vitamin A, calcium and selenium that beef lacks (1).
Drawbacks of Turkey Burgers
Despite some clear advantages, turkey burgers do have a few drawbacks compared to beef:
- Lower fat content – The lower total and saturated fat levels are beneficial for heart health. However, unsaturated fat plays an important role in the diet, and very lean turkey burgers may not provide much.
- Can be drier – Lack of fat can make turkey burgers dry and less flavorful. Extra toppings or preparation techniques may be needed to compensate.
- Risk of food poisoning – Ground turkey can be more susceptible to salmonella and other bacteria without proper cooking and handling.
How to Make Turkey Burgers Healthy
To maximize the nutritional benefits of turkey burgers, keep the following tips in mind:
- Choose lean ground turkey with no more than 10% fat content.
- Limit saturated fat by avoiding cheese and fatty sauces on the burger.
- Boost flavor with spices, herbs, onion, garlic or Worcestershire sauce.
- Prevent drying out by not overcooking and adding moisture with toppings like tomato, lettuce, avocado or hummus.
- Include healthy extras like mushrooms, bell peppers or spinach.
- Opt for a whole wheat bun and load up with veggies instead of chips or fries on the side.
Turkey Burger Recipes
Here are some tasty and nutritious turkey burger recipe ideas:
1. BBQ Turkey Burgers
Ingredients:
- 1 lb lean ground turkey
- 1⁄4 cup breadcrumbs
- 1 egg
- 1⁄4 onion, diced
- 2 cloves garlic, minced
- 2 tbsp BBQ sauce
- 1 tsp chili powder
- 1⁄4 tsp black pepper
- 4 whole wheat burger buns
- Lettuce, tomato, onion (for serving)
Instructions:
- In a bowl, mix together turkey, breadcrumbs, egg, onion, garlic, BBQ sauce, chili powder and black pepper until well combined.
- Form into four equal patties, about 1⁄2 inch thick.
- Grill burgers over medium-high heat for about 5-7 minutes per side, until cooked through.
- Serve burgers on whole wheat buns with desired toppings like lettuce, tomato and onion.
2. Greek Turkey Burgers
Ingredients:
- 1 lb lean ground turkey
- 1⁄4 cup breadcrumbs
- 1 egg
- 1 clove garlic, minced
- 1⁄4 tsp dried oregano
- 1⁄4 tsp dried basil
- 1⁄4 tsp salt
- 1⁄4 tsp black pepper
- 4 whole wheat burger buns
- Lettuce, tomato, feta cheese, tzatziki sauce (for serving)
Instructions:
- In a bowl, mix together turkey, breadcrumbs, egg, garlic, oregano, basil, salt and pepper until combined.
- Form into four equal patties, about 1⁄2 inch thick.
- Grill burgers over medium-high heat for 5-7 minutes each side, until no longer pink inside.
- Serve on whole wheat buns with lettuce, tomato, feta cheese and tzatziki sauce.
3. Southwestern Turkey Burgers
Ingredients:
- 1 lb lean ground turkey
- 1⁄4 cup breadcrumbs
- 1 egg
- 1⁄2 tsp cumin
- 1⁄2 tsp chili powder
- 1⁄4 tsp garlic powder
- 1⁄4 tsp onion powder
- 1⁄4 tsp salt
- 1⁄4 tsp black pepper
- 4 whole wheat burger buns
- Guacamole, salsa, lettuce (for serving)
Instructions:
- In a bowl, mix together turkey, breadcrumbs, egg and seasonings until fully combined.
- Form into four equal patties, about 1⁄2 inch thick.
- Grill over medium-high heat for 5-7 minutes each side, until cooked through.
- Serve on whole wheat buns with guacamole, salsa, lettuce and other desired toppings.
The Bottom Line
Turkey burgers can be a healthier alternative by providing less saturated fat and calories than beef burgers. But lean turkey meat lacks some of the nutrients like iron and zinc that beef supplies. The best approach may be incorporating both turkey and beef burgers into your diet while focusing on healthy preparation methods.
With creative seasoning and toppings, you can make tasty turkey burgers that are satisfying. By pairing them with whole grains and lots of veggies, you can create a nutritious meal.
So are turkey burgers really healthier? In moderation and made the right way, turkey burgers can be a smart choice.