Turkey burgers have become a popular healthy alternative to traditional beef burgers. Many people choose turkey burgers because they are lower in fat, calories, and cholesterol compared to beef. But are turkey burgers really that much better for you? Here is an in-depth look at the nutrition facts, health benefits, and best ways to cook turkey burgers.
Nutrition Facts
Turkey burgers can vary in their nutrition profile based on the leanness of the ground turkey used. But in general, a 4 ounce turkey burger will provide:
| Calories | 180 |
|---|---|
| Fat | 9g |
| Saturated Fat | 2.5g |
| Protein | 22g |
| Carbohydrates | 1g |
| Sodium | 460mg |
Compared to an 80% lean beef burger of the same size, the turkey burger contains nearly half the calories, 65% less fat, and 82% less saturated fat. Turkey burgers are also an excellent source of lean protein.
However, some turkey burgers can be high in sodium. Check the label and look for lower sodium options if this is a concern for you.
Potential Health Benefits
Eating turkey burgers in place of beef burgers provides several potential health advantages:
Lower Saturated Fat
The American Heart Association recommends limiting saturated fat intake to no more than 5-6% of total daily calories. Too much saturated fat raises LDL (bad) cholesterol levels, increasing risk for heart disease and stroke.
With 82% less saturated fat than beef burgers, turkey burgers are a much better option for keeping your saturated fat intake in check.
Fewer Calories
Turkey burgers are lower in calories compared to beef burgers, with a 4 ounce turkey burger containing about 180 calories versus nearly 300 calories in a beef burger.
Choosing lower calorie proteins like turkey burgers can help with weight management and prevent unwanted weight gain over time.
High-Quality Protein
Turkey is an excellent source of lean protein that provides all the essential amino acids your body needs. Adding high-quality protein foods like turkey burgers to your diet helps maintain and build muscle mass.
As we age, maintaining muscle mass through protein intake becomes particularly important for staying active and preventing loss of strength and mobility.
Lower Cholesterol
Turkey contains no cholesterol since it comes from a bird source rather than a mammal source like beef. Reducing cholesterol intake can help maintain healthy cholesterol levels and reduce risk of heart disease.
Healthiest Ways to Cook Turkey Burgers
To get the maximum health benefits from turkey burgers, focus on the healthiest cooking methods:
Grill Them
Grilling is one of the healthiest cooking methods because it allows excess fat to drip away from the turkey burger. Cook over medium-high heat for about 8-10 minutes per side until the internal temperature reaches 165F.
Grilling also gives turkey burgers a nice charred flavor. Try different seasoning blends on your turkey burger patties to add flavor.
Broil in the Oven
Broiling in the oven is another healthy cooking technique similar to grilling. Place turkey burger patties on a broiler pan coated with cooking spray and broil 5-7 minutes per side until cooked through.
Air Fry
An air fryer provides a crispy texture without all the added oil of deep frying. Cook turkey burgers in an air fryer at 400F for about 10 minutes, flipping halfway.
Avoid Frying
Deep frying burgers adds a significant amount of unnecessary fat and calories. Even pan frying in butter or oil increases the fat content of otherwise lean turkey burgers. Go for dry cooking methods whenever possible.
Healthy Toppings & Bun Choices
While turkey burgers provide a lean protein base, unhealthy toppings and buns can sabotage their health profile. Here are some smart turkey burger topping ideas:
Fresh Vegetables
Load up your turkey burger with all the fresh veggies you like. Some great options include spinach, roasted red peppers, grilled onions, mushrooms, tomatoes, avocado, roasted eggplant, and roasted zucchini.
Condiments
Condiments like ketchup, mustard, mayo, and relish add flavor, but can also add unnecessary calories, fat, and sodium. Look for low-fat options or use condiments sparingly.
Cheese
Use just a slice or a sprinkle of strongly flavored, low-moisture cheese such as goat cheese, feta, parmesan, or blue cheese to keep cheese intake reasonable.
Whole Grain Bun
Choosing a whole wheat or whole grain bun will add fiber and nutrients vs. a refined white bun. Look for buns with at least 2-3 grams of fiber per serving.
Lettuce Wrap
Ditch the bun entirely and wrap your turkey burger in lettuce leaves for a low-carb, lighter option. Romaine, butter lettuce, and iceberg lettuce leaves work well.
Healthiest Store-Bought Brands
For a quick and easy turkey burger, look for high quality store-bought options with minimal added ingredients. Here are some of the healthiest turkey burger brands:
Applegate Organics Turkey Burger
| Calories | 150 |
|---|---|
| Fat | 4.5g |
| Saturated Fat | 1g |
| Protein | 21g |
| Fiber | 0g |
| Sodium | 270mg |
Applegate Organics turkey burgers are made from antibiotic-free, organic turkeys. They are minimally processed with no added nitrites or nitrates.
Jennie-O Lean Turkey Burger
| Calories | 120 |
|---|---|
| Fat | 3g |
| Saturated Fat | 1g |
| Protein | 18g |
| Fiber | 0g |
| Sodium | 370mg |
Jennie-O lean turkey burgers contain white and dark turkey meat for flavor. They are lean with minimal saturated fat and calories.
Butterball Turkey Burgers
| Calories | 140 |
|---|---|
| Fat | 4.5g |
| Saturated Fat | 1.5g |
| Protein | 21g |
| Fiber | 0g |
| Sodium | 680mg |
Butterball makes classic turkey burgers with all natural white turkey meat and no artificial ingredients. They are a bit higher in sodium than other brands.
Best Turkey Burger Recipe
To take turkey burgers to the next level of flavor and nutrition, try making them at home. Here is an easy and healthy recipe:
Ingredients
- 1 lb ground turkey (93% lean)
- 1/4 cup finely chopped onion
- 1 tbsp parsley
- 1 clove garlic, minced
- 1/4 tsp each salt and pepper
- 1/4 tsp red pepper flakes (optional)
Instructions
- In a large bowl, combine all ingredients until well mixed.
- Form into 4 patties, being careful not to overwork the meat.
- Grill over medium-high heat for about 5-6 minutes per side, until internal temperature reaches 165F.
- Optionally, toast whole wheat buns on grill before serving burgers.
- Top with your favorite healthy extras like spinach, tomato, and avocado.
This easy homemade turkey burger recipe provides excellent nutrition in a flavorful low-fat option perfect for any meal. Experiment with different seasonings and add-ins to find your favorite combination.
Conclusion
Turkey burgers can be a nutritious choice when looking for a leaner alternative to beef burgers. Focus on minimally processed turkey meat, healthy cooking methods, and smart toppings to get the most benefits. Keep intake of saturated fat, sodium, and excess calories in check while enjoying the high-quality protein, vitamins and minerals turkey burgers can provide as part of a balanced diet. With so many creative ways to prepare them, turkey burgers can be a tasty and nutritious addition to your meals.