Turkey Meat: Nutrition, Benefits, and Dark vs. Light Meat

Turkey is often a centerpiece of cultural celebrations such as Christmas dinner and Thanksgiving.

However, when discussing the nutritional values, benefits, and downsides of different meat products, turkey is frequently overlooked.

So, what does turkey meat provide nutritionally, and what are the benefits of consuming it?

This article takes an in-depth look at turkey’s nutritional profile.

Key Nutrients

First, let’s examine the key nutrients that turkey provides.

A three-ounce (85-gram) serving of roasted light and dark turkey meat, including skin, contains 156 calories and high levels of the following nutrients (1):

• Protein: 23.4 grams
• Fat: 6.41 grams
• Niacin: 50% of the daily value (% DV)
• Selenium: 46% DV
• Vitamin B12: 45% DV
• Vitamin B6: 29% DV
• Riboflavin: 18% DV
• Zinc: 18% DV
• Phosphorus: 15% DV

As we can see, a relatively small amount of turkey provides a broad range of nutrients in significant amounts.

Additionally, turkey supplies a wider range of vitamins and minerals in smaller quantities. The complete nutritional profile of turkey will be available to view later in this article.

Potential Benefits of Turkey

The potential benefits of consuming turkey largely stem from its nutrient content.

In this section, we’ll explore what turkey provides and why these nutrients are beneficial.

1. A Rich Source of B Vitamins

While turkey might not be as rich in B vitamins as red meats like beef and lamb, it remains an excellent source of these nutrients.

Turkey contains the full range of B vitamins in high amounts, particularly vitamin B3 (niacin), B6, and B12.

B vitamins play an essential role in our health, being involved in vital processes such as energy production, DNA synthesis, and hormone production (2).

Recent research also demonstrates potential health benefits associated with B vitamins:

• Systematic reviews of large observational studies suggest that sufficient intake of B vitamins may lower the risk of depression (3, 4).
• Findings from a recent systematic review and meta-analysis indicate that maintaining an adequate intake of B vitamins may help protect against cognitive decline in older adults. However, the results are varied, and further well-designed studies are necessary to better understand this relationship (5, 6).

Key point: Turkey is a significant source of B vitamins.

2. Turkey Contains Creatine, Carnosine and Other Potentially Beneficial Compounds

Turkey contains various compounds, including creatine, carnosine, and taurine (7, 8, 9).

Creatine has well-documented benefits, with numerous studies showing that it can improve sports performance and muscular strength (10, 11).

However, the effective creatine dose in most studies is 3–5 grams per day, whereas turkey only provides approximately 1.1% creatine by weight (12, 13). In other words, an 85-gram serving of turkey offers approximately 0.9 grams of creatine.

Carnosine is formed by the amino acids histidine and beta-alanine combining, and it has antioxidant and anti-inflammatory properties (14, 15). However, there is little research to support any health benefits in regard to the small amounts found in turkey.

Taurine, an essential amino acid, may potentially offer some cardiovascular benefits. A 2024 systematic review and meta-analysis found that taurine supplementation can help to reduce heart rate and blood pressure (16).

While turkey contain less carnosine and creatine than red meat, dark turkey meat is a richer source of taurine. According to the Cleveland Clinic Journal of Medicine, roasted dark turkey meat contains approximately 161–437 mg of taurine per 100 grams (17).

Key point: Turkey contains compounds such as creatine, carnosine, and taurine, which may offer potential health benefits.

3. Contains a Large Amount of Selenium

Selenium is an essential mineral we require to remain healthy. It plays a vital role in DNA synthesis, immune health, and reproductive health (18).

Selenium deficiency is rare in the United States, but it is estimated to affect approximately 1 billion people worldwide (19).

Selenium in food originates from the selenium content of the soil, which determines how much of the mineral is absorbed by plants. However, in some regions, soil selenium levels are lower than they once were, which can reduce the amount of the mineral in foods (20).

Importantly, turkey is exceptionally selenium-rich.

As noted in the ‘key nutrients’ section, a three-ounce (85-gram) serving of cooked turkey provides 25.1 mcg of selenium, equal to 51% of the recommended daily value (1, 21).

Key point: One of turkey’s biggest nutritional benefits is its substantial selenium content.

4. Turkey Is Extremely High in Protein

Turkey is among the most protein-dense meat options.

For the highest protein content, light turkey meat is the best choice.

• On average, cooked dark turkey meat has a protein density of 28% (22)
• Lighter turkey meat has an even higher protein density of 30% (23)

5. Turkey is Rich in Zinc and Phosphorus

Turkey is particularly high in the minerals phosphorus and zinc.

These two essential minerals play an important role in human health.

Phosphorus

Phosphorus is crucial for energy production, and along with calcium, it plays a vital role in maintaining strong bones (24).

A three-ounce (85g) serving of roasted turkey provides 192 mg of phosphorus, which is equivalent to 15% of the daily value (1, 21).

Zinc

Zinc is essential for many processes within the body, including immune system support and aiding in DNA synthesis and protein synthesis (25).

A three-ounce (85g) serving of roasted turkey offers 2.01 mg of zinc, which is 18% of the daily value (1, 21).

Key point: Turkey is a good source of phosphorus and zinc.

Research on the Health Effects of Consuming Turkey

There is limited research specific to the health effects of consuming turkey.

However, two recently published studies examined the potential effects of white meat compared to red meat:

• A systematic review and meta-analysis published in 2023 explored the associations between red and white meat with type 2 diabates and cardiovascular disease. The review included data analysis from three interventional studies and twenty-three observational studies. However, the results showed no significant benefit or detriment from consuming white meat on the risk of type 2 diabetes or cardiovascular disease (26).
• A randomized controlled trial published in 2019 found no significant difference between white meat and red meat intake in terms of its impact on blood lipids (cholesterol) (27).

It is worth remembering that “white meat” typically refers to poultry, which also includes chicken and goose meat.

Full Nutritional Profile of Turkey Meat

Based on USDA data for roasted turkey, including dark and light meat and skin, here is the full nutritional profile for roast turkey per three-ounce (85-gram) serving (1, 21).

Vitamins

Minerals

*Note: The sodium content of turkey is relatively low, at approximately 100 mg per 100 grams. However, the USDA data entry refers to turkey that has been salted, which accounts for the higher-than-expected sodium levels.

Foods That Nutritionally Complement Turkey

As we can see from the nutritional profile of turkey, it provides relatively low amounts of thiamin, folate, vitamins A, E, and K, and calcium.

To complement the nutrients turkey lacks, here are some typical food pairings that can enhance the overall nutritional value of a meal:

• Calcium: Cheese, collard greens, kale
• Folate: Beans, broccoli, edamame, lentils
• Thiamin: Beans, brown rice, lentils, winter squash
• Vitamin A: Beet greens, carrots, sweet potatoes
• Vitamin E: Asparagus, bell peppers, sweet potatoes
• Vitamin K: Beet greens, Brussels sprouts, spinach

The Difference Between Dark and Light Turkey Meat

Earlier, we reviewed the slight nutritional differences between the two parts of turkey known as “dark” and “light” meat.

But why do these differences in the color of turkey meat exist in the first place?

The answer is simple: myoglobin.

Meats like beef and lamb contain significant amounts of myoglobin, which gives them their red color. Myoglobin contains iron, and when iron combines with oxygen, it oxidizes and turns darker (28).

For example, beef will progressively darken and start to brown if left in the fridge for too long.

Turkey also contains myoglobin, but in smaller concentrations than red meat.

See this full guide to red meat vs. white meat for more information.

Why Does Turkey Have Some Dark and Some Light Meat?

The reason some parts of turkey have darker meat is because these areas store more oxygen.

For instance, the muscles around the turkey breast do not require much oxygen since they do no significant work.

A turkey is heavy and cannot fly for an extended amount of time, and these birds spend most of their time walking around.

As a result, their leg muscles require more oxygen, which reacts with myoglobin stored in the muscle’s blood vessels.

In other words, areas of the turkey near active muscles provide dark meat, while other areas don’t.

Key point: Myoglobin, a protein, is responsible for darker turkey meat and is most concentrated in the leg meat.

How Do People Use Turkey?

People consume turkey throughout the year, with turkey breast and sliced turkey being popular choices for sandwiches and salads.

However, many people only prepare a whole turkey for significant cultural occasions, such as Christmas and Thanksgiving dinner.

Turkey is particularly popular in the Western world, especially in Canada, Ireland, the United Kingdom, and the United States.

While turkey is similar to chicken nutritionally and in flavor, it has a stronger taste and a slightly drier texture.

Numerous turkey products are available, including popular choices like turkey bacon and turkey sausages.

Key point: Turkey is a common white meat, especially popular during Christmas and Thanksgiving.

Summary

Turkey is high in protein and provides a wide range of essential nutrients, including particularly high levels of B vitamins, selenium, phosphorus, and zinc.

It is also relatively low in calories compared to fattier meats.

Overall, turkey is a nutritious food that can play a beneficial role as part of a healthy diet.