Turkey steaks are a lean, healthy alternative to beef steaks. They are lower in fat and calories than beef but still pack a good amount of protein. Many people enjoy the mildly gamey flavor of turkey steaks. But are they really a good option? Let’s take a closer look at the pros and cons of cooking with turkey steaks.
Pros of Turkey Steaks
There are several benefits to choosing turkey steaks over beef:
Lower in fat and calories
This is one of the biggest advantages of turkey steaks. A 3 ounce serving of boneless, skinless turkey steak contains around 120 calories and 1 gram of fat. The same amount of T-bone steak contains nearly 200 calories and 11 grams of fat. The white meat from a turkey is extremely lean. You can save a significant amount of fat and calories by opting for turkey over beef.
High in protein
While lower in fat than beef, turkey steaks still provide an excellent source of protein. A serving contains about 25 grams of protein. Your body needs protein for building, repairing and maintaining muscle tissue as well as supporting a healthy immune system.
Lower in saturated fat
Saturated fat has been linked to increased LDL or “bad” cholesterol levels which raises your risk for heart disease. Turkey steaks are much lower in saturated fat compared to beef. You’ll get less than 1 gram per serving compared to over 4 grams in the same amount of beef.
Source of important nutrients
In addition to protein, turkey steaks supply a variety of key micronutrients:
- Niacin – supports metabolism and nerve function
- Vitamin B6 – plays a role in over 100 enzyme reactions in the body
- Phosphorus – supports bone health
- Zinc – boosts the immune system and wound healing
- Selenium – acts as an antioxidant to protect cells from damage
So turkey steaks can fit into a nutritious diet and provide benefits beyond just being low in fat.
Cons of Turkey Steaks
However, there are a few downsides to keep in mind when cooking with turkey steaks:
Can be drier than beef
Lack of fat is what makes turkey meat so lean. But this can also make it dry if overcooked. Turkey needs to be carefully prepared and cooked at the proper temperature to stay juicy. It does not have as much moisture as fattier cuts of beef.
Less flavor
Many people find the taste of turkey to be bland, especially the white meat. It does not have the richer, beefy flavor of steak. The flavors of rubs and marinades do not penetrate turkey as well. It takes extra seasoning to make turkey steaks tasty.
Risk of foodborne illness
Raw turkey is more likely to contain harmful bacteria like salmonella than other meats. Practicing careful handling, cooking and storage is important. Undercooked turkey raises your risk for food poisoning. Use a meat thermometer to ensure turkey reaches an internal temperature of 165 F.
Higher price
Pound for pound, turkey steaks tend to be more expensive than beef. You may spend $7-12 on average for a package of two turkey steaks. The higher cost is due to the process of removing bones and skin from turkey breasts to produce steaks.
Not as filling as beef
Even though turkey steaks are a good source of protein, they may not keep you feeling full and satisfied for as long as beef. Studies show that foods higher in protein and fat suppress appetite more effectively than low-fat options. You may feel hungrier sooner after eating a turkey steak dinner.
Nutrition Comparison
Here is a nutritional comparison between 3 ounces of cooked turkey steak and beef top sirloin steak:
| Nutrient | Turkey Steak | Beef Top Sirloin Steak |
|---|---|---|
| Calories | 120 | 179 |
| Fat | 1g | 8g |
| Saturated Fat | 0.3g | 3g |
| Protein | 25g | 25g |
| Sodium | 55mg | 57mg |
As you can see, the turkey steak is significantly lower in calories and fat, including saturated fat. But it provides an equal amount of protein as the sirloin beef steak.
Prices Compared
Pricewise turkey steaks are generally more expensive:
| Cut | Average Price |
|---|---|
| Turkey Steak | $9 per pound |
| Beef Top Sirloin Steak | $7 per pound |
The higher cost of turkey steaks reflects the extra processing involved in removing the skin and bones. Beef steaks come neatly portioned from larger cuts of beef.
How to Cook Turkey Steaks
To end up with juicy, delicious turkey steaks, follow these tips:
Choose thick steaks
Thinner steaks overcook quickly and dry out. Look for steaks that are at least 1 inch thick. The thicker cut will stay moister.
Marinate the meat
Letting the turkey steaks soak for a few hours in a marinade adds lots of flavor. Try combinations of olive oil, lemon juice, garlic, mustard, herbs and spices.
Partially freeze before cooking
For juicier steaks, freeze them for 1-2 hours right before cooking. This firms up the texture so less moisture is lost.
Cook quickly over high heat
Turkey steaks cook faster than beef. Cook over high heat for just 4-5 minutes per side. Use a meat thermometer to check for doneness.
Let it rest
As with beef steaks, let the turkey rest for 5 minutes after cooking. This allows the juices to reabsorb back into the meat.
Add flavorful toppings
Turkey steaks benefit from extra toppings like chimichurri sauce, pesto or caramelized onions to make up for any lack of flavor.
How to Know When Turkey Steak is Done
It’s important not to undercook turkey to prevent food poisoning. According to USDA guidelines, turkey steaks are safely cooked when they reach an internal temperature of 165 F. For optimal safety and quality, use an instant-read meat thermometer to check for doneness. The turkey should not show any pink color when sliced.
Conclusion
Turkey steaks can make a healthy alternative to beef with far less fat and calories. The lean meat provides an excellent source of protein and important vitamins and minerals. However, turkey steaks come with a higher price tag than beef. They also tend to be drier and less flavorful unless properly cooked. With careful preparation using marinades and cooking over high heat, turkey steaks can turn out juicy and delicious. If you don’t overcook them, turkey steaks can be an enjoyable lower-fat option that still provides satisfying steak flavor and texture.