Tacos are a popular Mexican dish that have become beloved all over the world. The classic taco filling is ground beef, but poultry like turkey has become a popular lower-fat and lower-calorie alternative. But are turkey tacos actually healthier than beef tacos? There are a few key factors to consider when comparing these two taco fillings.
Calories and macronutrients
The main macronutrients that impact the calorie and nutrition counts of turkey vs. beef tacos are protein, fat, and carbohydrates.
Turkey is much lower in fat than beef. A 3 ounce serving of ground turkey breast contains around 1 gram of fat, whereas 3 ounces of 90% lean ground beef contains around 10 grams of fat. Fat contains 9 calories per gram, so the extra fat in the beef contributes around 90 more calories.
Ground turkey is slightly lower in calories overall, with 3 ounces of ground turkey breast containing around 120 calories compared to 150 calories in 3 ounces of 90% lean ground beef.
| Macronutrient | 3 oz Ground Turkey Breast | 3 oz 90% Lean Ground Beef |
|---|---|---|
| Calories | 120 | 150 |
| Protein | 24g | 22g |
| Fat | 1g | 10g |
| Carbohydrates | 0g | 0g |
Turkey and beef contain comparable amounts of protein. Both are excellent sources of this important macronutrient. Ground turkey breast is nearly fat-free, while 90% lean ground beef still contains a moderate amount of fat. Both are negligible sources of carbohydrates.
So turkey tacos have an advantage when it comes to calories, fat, and overall macronutrient profile. But the specific cuts of meat that are used, as well as how the meat is cooked and any toppings added, will also impact the nutrition counts.
Vitamins and minerals
When it comes to vitamins and minerals, ground turkey and beef are fairly similar. They both provide:
– B vitamins, including niacin, vitamin B6, vitamin B12
– Zinc
– Selenium
– Iron
– Small amounts of other vitamins and minerals
Turkey contains slightly more niacin and selenium than beef. Beef contains more vitamin B12 and iron than turkey. But for the most part, the vitamin and mineral content is comparable. Both meats will provide a good nutritional boost when consumed in a taco.
Adding veggies like lettuce, tomato, avocado and cheese to turkey or beef tacos will provide additional vitamins, minerals and fiber. So the toppings chosen can help balance out any small differences between turkey and beef when it comes to micronutrients.
Saturated fat and cholesterol
Two areas where turkey has a noticeable advantage over beef are saturated fat and cholesterol:
– Saturated fat: Beef contains around 4 grams of saturated fat per 3 ounce serving, whereas turkey contains less than 1 gram. Saturated fat has been linked to increased LDL (bad) cholesterol levels, so turkey is more heart-healthy in this regard.
– Cholesterol: Turkey contains 60-80 mg of cholesterol per 3 ounce serving. Beef contains around 70-95 mg. So there is around 15-30 mg less cholesterol in turkey. High dietary cholesterol intake can increase levels of cholesterol in the blood, so again turkey has an advantage.
So for individuals concerned about heart health or blood cholesterol levels, turkey tacos will be a better choice than beef tacos.
Health risks of processed meats
When choosing processed ground meats like turkey or beef for tacos, it’s also important to consider the potential health risks.
The World Health Organization has classified processed meats including hot dogs, ham, sausages and beef jerky as “carcinogenic to humans” (in the same category as smoking). This means there is evidence that processed meats may increase cancer risk, especially colorectal cancer.
However, moderate consumption of processed meats is unlikely to significantly raise cancer risk. Eating processed meat a few times a week as part of an overall healthy diet is considered reasonably safe by most experts.
Studies have not found a link between unprocessed red meat and cancer. So freshly ground beef or turkey, when consumed in moderation as part of a taco recipe, is unlikely to increase cancer risk. Pre-packaged ground beef or turkey may contain preservatives like nitrates, but at low levels that are considered safe.
To maximize food safety when cooking ground beef or turkey at home, it’s important to:
– Handle and cook the ground meat properly to avoid contamination from surfaces or utensils.
– Cook the meat thoroughly to at least 160°F to kill any bacteria present. Use a meat thermometer to verify temperature.
– Refrigerate leftovers within 2 hours and use within 3-4 days.
When these basic food safety practices are followed, lean ground turkey or beef make healthy and safe taco fillings.
Lean turkey or beef
When it comes to tacos, the leanest ground turkey or beef options are healthiest:
– **Turkey:** Choose ground turkey breast which is extremely lean. Avoid ground turkey containing skin, dark meat or fat. Read nutrition labels and look for the lowest fat percentage.
– **Beef:** Choose 90% or 93% lean ground beef. The 90% lean option has slightly less fat than the 93% lean option, but both are good choices. Avoid 85% or 80% lean ground beef as the fat content will be noticeably higher.
By selecting the leanest ground turkey and beef, you can maximize the nutrition benefits and minimize any potential downsides. Keep portion sizes reasonable and add lots of veggies, beans, cheese, salsa and other taco toppings to create a balanced meal.
Processing methods
How the ground meat is processed and prepared can also impact the nutrition of turkey vs. beef tacos.
Turkey and beef can be freshly ground at home or in a grocery store. Freshly ground meat will have minimal processing. Pre-packaged ground turkey and beef will go through more processing and mechanical tenderization to help with texture and shelf life.
Pre-packaged ground meats may also contain preservatives like sodium erythorbate or sodium nitrite to maintain color and prevent spoilage. The quanities used are regulated and considered safe, but some people wishing to avoid added preservatives may want to grind meat fresh.
Pre-seasoned taco meat mixes are also popular, but contain lots of added salt, seasonings and stabilizers. It’s healthier to season taco meat yourself.
Choosing freshly ground turkey or beef with minimal processing is ideal. Cook taco meat simply seasoned with your own spices and flavors to control additives.
Cooking methods
Cooking and draining ground turkey and beef properly is key for nutrition and food safety:
– Cook on the stovetop, not in the microwave. Use a skillet sprayed with non-stick cooking spray.
– Cook over medium-high heat, breaking up the meat as it cooks until no longer pink.
– Drain and rinse with hot water after cooking to remove excess grease.
– Let the cooked taco meat cool slightly before assembling tacos.
Proper cooking and draining helps remove excess fat and grease from ground turkey or beef, reducing the calorie counts.
Avoid using high fat cooking methods for taco meat like frying in oil or cooking without draining. Stick to simple stovetop cooking techniques.
Beans and veggies
Adding beans, veggies, cheese, salsa and other taco fillings boosts nutrition and fiber for both turkey and beef tacos:
Beans: Black beans, pinto beans, kidney beans or refried beans complement taco meat nicely. Beans add protein, fiber and a variety of vitamins and minerals.
Lettuce: Crisp lettuce adds fiber, vitamin K, vitamin A and vitamin C.
Tomatoes: Sliced tomatoes or salsa provide fiber, potassium and vitamin C.
Cheese: Cheese contributes protein, calcium, vitamin A and vitamin B12. Stick to part-skim mozzarella or Mexican style cheeses.
Avocado: Avocado offers heart-healthy fats, fiber and potassium.
Veggie tacos with beans, cheese, lettuce, tomato, avocado and salsa offer well-rounded nutrition and plenty of satisfying fiber. Adding these plant-based foods to turkey or beef tacos helps balance the meal.
Soft corn or flour tortilla
The type of taco shell or tortilla wrap also impacts the nutrition of the overall taco:
– Soft corn tortillas – Contain around 60 calories each and offer fiber, magnesium and iron. The corn masa flour has a low glycemic impact. Corn tortillas make a flavorful and nutritious taco base.
– Flour tortillas – Have around 80-120 calories each depending on size. Look for whole grain or high fiber options to get more vitamins, minerals and fiber. Flour tortillas work well but have a higher glycemic impact than corn.
– Crunchy taco shells – Are higher in calories, fat, and sodium, while being lower in nutrients. Occasional use is fine, but soft tortillas make a healthier everyday option.
Soft 6-inch corn or whole wheat flour tortillas are ideal for turkey or beef tacos. They keep the tacos lower in calories, fat, and sodium while adding some beneficial nutrients and fiber.
Portion sizes
With all the taco fixings included, it’s easy to go overboard on portion sizes. Here are some healthy taco serving suggestions:
– Taco meat: 3-4 ounces of cooked ground turkey or beef
– Tortilla: 1 – 2 small 6-inch soft corn or flour tortillas
– Beans: 1/2 cup of beans
– Cheese: 1 – 2 ounces shredded cheese
– Lettuce: 1 cup shredded lettuce
– Tomatoes: 3/4 cup diced tomatoes or salsa
– Avocado: 2-3 ounces (1/4 an average avocado)
This provides a good balance of vegetables, fiber and protein without overdoing it on meat, cheese or tortillas. Enjoy 2-3 veggie-packed tacos for a meal.
Turkey taco nutrition facts
Here is a look at the overall nutrition facts for a turkey taco made with the guidelines above:
| Nutrient | Amount |
|---|---|
| Calories | 410 |
| Fat | 12g |
| Saturated Fat | 4g |
| Cholesterol | 50mg |
| Sodium | 460mg |
| Carbohydrates | 41g |
| Fiber | 7g |
| Sugars | 4g |
| Protein | 29g |
A veggie turkey taco made with moderate portions contains an excellent balance of protein, fiber, vitamins and minerals without too many calories. Using lean turkey breast helps keep fat, saturated fat and cholesterol levels under control.
Beef taco nutrition facts
Here is a look at the nutrition facts for a comparable beef taco:
| Nutrient | Amount |
|---|---|
| Calories | 450 |
| Fat | 20g |
| Saturated Fat | 7g |
| Cholesterol | 75mg |
| Sodium | 460mg |
| Carbohydrates | 41g |
| Fiber | 7g |
| Sugars | 4g |
| Protein | 29g |
The beef taco is slightly higher in calories, fat, and cholesterol due to the higher fat content of beef compared to turkey. But with lots of added veggies, beans, and other taco toppings, the nutrition profile of the beef taco is still pretty well-rounded.
How to make each taco filling
To make flavorful turkey or beef taco meat:
Turkey Taco Filling
Ingredients:
- 1 lb ground turkey breast
- 1 tablespoon olive oil
- 1 packet taco seasoning
- 1/4 cup water
Instructions:
- In a skillet over medium high heat, cook ground turkey in the olive oil, breaking it up as it cooks, until no longer pink.
- Drain excess grease from the cooked turkey.
- Return turkey to skillet and stir in taco seasoning and water.
- Cook for 2 more minutes until well incorporated.
- Remove from heat and let cool slightly before assembling tacos.
Beef Taco Filling
Ingredients:
- 1 lb 90% lean ground beef
- 1 tablespoon olive oil
- 1 packet taco seasoning
- 1/4 cup water
Instructions:
- In a skillet over medium high heat, cook ground beef in the olive oil, breaking it up as it cooks, until no longer pink.
- Drain excess grease from the cooked beef.
- Return beef to skillet and stir in taco seasoning and water.
- Cook for 2 more minutes until well incorporated.
- Remove from heat and let cool slightly before assembling tacos.
Now you’re ready to build flavorful tacos with your choice of filling!
Conclusion
Ground turkey breast makes a slightly healthier choice for tacos compared to 90% lean ground beef. Turkey is lower in calories, fat, saturated fat and cholesterol. Both meats provide plenty of protein.
Adding lots of low cal veggies and beans boosts nutrition no matter which taco meat you choose. Controlling portions of meat and cheese keeps calories under control. Soft corn tortillas make the healthiest taco base.
Overall, tacos made with either lean ground turkey or beef can be part of a healthy diet. Turkey offers a few added nutritional benefits, but the two meats are relatively comparable. Choosing 90-93% lean beef or ground turkey breast and loading up your tacos with veggie toppings will ensure you get maximum nutrition from these Mexican favorites.