Here’s What Happens to Your Body When You Eat Turkey

I eat a relatively wide variety of foods, but I’ve got some staples that always seem to fall into my cart at the grocery store. They’re foods I enjoy often not just because I like the way they taste, but because they offer plenty of nutrition. One of those foods is turkey. It’s a year-round staple for me, and also extra popular at Thanksgiving. Packed with lean protein, B vitamins and minerals that can boost immunity, it’s a food I feel good about eating. Here’s more science-backed info from registered dietitians about what happens in your body when you eat turkey.

Why We Love Turkey

It’s Packed with Protein

Protein is an important nutrient for health “that supports muscle maintenance and repair as part of a balanced diet,” says Chelsey Amer, M.S., RDN. Protein, she says, is also essential for proper immune function, cellular repair and hormone production. One 3-ounce serving of turkey provides 25 grams of protein, which helps meet the goal of consuming 10% to 35% of your daily calories as protein, according to the Dietary Guidelines for Americans. 

A Boost of B Vitamins

That same 3-ounce serving of turkey offers up 42% Daily Value of vitamin B6 and 33% DV of vitamin B12, important nutrients for energy production and metabolism. B12 is also necessary for the synthesis of DNA, the molecule that carries our genetic information. Your body can’t make vitamin B6 or B12, so consuming foods that contain them is essential. Inadequate intake of Vitamin B12 can lead to anemia, which can cause fatigue, weight loss and depression.

Supports Immune Function

During sick season, you might be able to feel better by adding turkey soup to the menu. Frances Largeman-Roth, RDN, says we can thank the iron and zinc found in turkey for a little boost of protection against germs and viruses. Both nutrients are vital for a healthy immune system, helping white blood cells fight infection and inflammation. Deficiencies in either can lead to  immune system vulnerability, making it hard to fight illnesses and disease. 

It Supplies Nutrients That Help Memory and Mood

It turns out that a little turkey can help boost your memory and mood. Largeman-Roth explains that’s partly because one serving of turkey contains 76 milligrams of choline, a hard-to-find nutrient that’s important for brain health, especially cognitive functioning. Turkey also contains tryptophan, says Amer, an amino acid that can support serotonin production, which can boost mood.

It Contains Anti-Inflammatory Selenium

A serving of turkey contains almost 50% of your daily selenium needs. Selenium is a powerful antioxidant that can protect cells from free radical damage, but also plays an important role in thyroid and reproductive health. It also has immune-boosting effects, protecting against infection and oxidative damage.

Nutrition Information

Turkey is rich in protein and offers a variety of vitamins and minerals that support health. Here’s a closer look at the nutrients it provides. Depending on if you’re roasting your own turkey or buying deli turkey, and what seasonings you add, the numbers may vary slightly.

The following is the nutrition information for 1 serving, or 3 ounces, of roasted turkey.

• Calories: 135  
• Carbohydrates: 0 g 
• Dietary fiber: 0 g 
• Total sugar: 0 g 
• Added sugar: 0 g
• Protein: 25 g  
• Total fat: 3 g 
• Saturated fat: 1 g 
• Cholesterol: 86 mg 
• Sodium: 86 mg
• Vitamin B6: 42% DV
• Vitamin B12: 33% DV
• Selenium: 47% DV

Is Turkey Safe for Everyone?

Turkey is generally considered safe for most people to eat, says Amer. She adds, “If you have a poultry allergy, it should be avoided.” As for light versus dark meat, she recommends that dark meat should be consumed in moderation for individuals with gout: “Dark meat turkey and the skin are high in purines, which can contribute to uric acid formation.” Excess uric acid results in uric acid crystals that deposit in joints, causing swelling and pain. It’s also good practice to cook your turkey to a proper internal temperature (a probe inserted in the thickest part of the bird should register 165°F) along with keeping work surfaces clean after handling any raw turkey.

3 Ways to Enjoy Turkey

• In a Sandwich: Add sliced turkey between two slices of whole-wheat bread or to a whole-wheat pita and enjoy it as a sandwich. The toppings and fixings are up to you, but we recommend plenty of vegetables and a delicious spread like chipotle mayo or pesto. Or add some fruit and cheese for a sweet-and-salty version like in this Turkey Apple Cheddar Sandwich.
• As a Salad Topper: Make a big salad full of vegetables, whole grains and nuts and add leftover turkey as a topping. Or use it for prepping meals with this recipe for Meal-Prep Turkey Cobb Salad.
• Added to Soup: For an extra protein kick, add leftover diced or shredded turkey to a bowl of soup. It creates a hearty bowl in this Creamy Turkey & Vegetable Soup and would be a delicious addition to our One-Pot Lentil & Vegetable Soup with Parmesan or this Slow-Cooker Vegetable Soup.

Our Expert Take

Turkey is a protein-packed food that offers other nutrients that benefit health. A single 3-ounce serving provides B vitamins and minerals like selenium, iron and zinc that can benefit everything from immunity to boosting your mood. Enjoy it as a sandwich, toss it in a salad or soup or get creative and find your own way to serve it for any weeknight or even holiday meal.