Smoked turkey is a popular food, especially around the holidays. Many people enjoy the smoky flavor it has compared to regular roasted turkey. However, some wonder if eating smoked turkey is actually healthy or not. There are a few things to consider when determining if smoked turkey is a nutritious choice.
Does smoked turkey have preservatives?
One concern with smoked turkey is that it may contain preservatives like nitrites. Many processed and cured meats contain sodium nitrite to help prevent bacterial growth and maintain a nice pink color. However, there is conflicting research on whether nitrites are linked to negative health effects like cancer.
The good news is that smoked turkey you buy at the store does not actually contain added nitrites. Smoked turkey gets its color and smoky flavor from natural smoking rather than curing solutions. So you do not have to worry about consuming harmful chemical preservatives with smoked turkey like you would with something like bacon or deli meats.
Nutritional profile of smoked turkey
Smoked turkey is a lean, low-fat protein source. A 3-ounce serving of smoked turkey breast contains:
| Calories | 60 |
| Protein | 13g |
| Fat | 1g |
| Carbs | 1g |
As you can see, smoked turkey is high in protein but very low in fat and calories. It can fit into a healthy diet and be useful for hitting protein goals.
The protein in smoked turkey contains all the essential amino acids your body needs. Turkey is a complete protein source, which makes it more beneficial than plant-based proteins.
In addition to protein, smoked turkey provides a small amount of minerals like:
– Selenium – 23% DV
– Phosphorus – 15% DV
– Zinc – 6% DV
These minerals are important for thyroid hormone function, bone health, proper enzyme activity, immunity and more.
Overall, the nutritional profile of smoked turkey is similar to regular roasted turkey. It simply goes through a natural smoking process to infuse flavor rather than being injected with anything.
Benefits of eating smoked turkey
Here are some of the main benefits associated with eating smoked turkey:
– High in protein – Necessary for building and repairing muscle tissue. Also helps you feel satiated and full after meals.
– Lean source of protein – Provides protein without excess calories or fat. Helpful for weight management.
– Low in sodium – Fresh smoked turkey does not contain high levels of sodium like processed deli meats often do.
– Contains amino acids – Smoked turkey provides complete protein with all 9 essential amino acids our bodies cannot make. This supports muscle synthesis.
– Source of minerals – Provides phosphorus, selenium, zinc and other minerals that play roles in enzymatic reactions, thyroid function, and immunity.
– Easy to add to meals – Smoked turkey slices can easily be added to sandwiches, wraps, salads and more to boost protein.
– Longer shelf life – The smoking process extends the shelf life of turkey by reducing bacteria growth. An unopened package can last 2-3 weeks.
Overall, smoked turkey provides a tasty, low-fat way to add high-quality protein to your diet. It offers similar health benefits to other types of poultry.
Potential downsides of smoked turkey
While smoked turkey can be part of a healthy diet, there are a few potential downsides to consider:
Higher in sodium than unsmoked turkey
Although fresh smoked turkey is relatively low in sodium, it does contain slightly more than unsmoked turkey. A 3-ounce serving may have around 250-350mg sodium. For comparison, roasted turkey breast has only about 50mg sodium.
If you are monitoring your sodium intake, be aware that smoked turkey does contain more salt since sodium is part of the smoking process. Those with high blood pressure or heart problems may want to limit portion sizes.
Contains PAHs
Smoking any meat, including turkey, can lead to the formation of polycyclic aromatic hydrocarbons (PAHs). PAHs may potentially impact health by causing cell damage that leads to cancer.
However, the PAH levels in smoked turkey are generally much lower than in other smoked meats like beef or pork. Turkey also contains very little fat for PAHs to accumulate in.
Overall, PAHs are found in many different foods, not just smoked varieties. The amounts in smoked turkey are unlikely to be a major health concern.
Higher in sodium nitrite when mass produced
Although fresh smoked turkey does not contain sodium nitrite, mass-produced varieties found at the deli counter often do. These types of smoked turkey may be injected or treated with a curing solution containing sodium nitrite.
If you want to avoid any nitrite exposure, your best bet is buying whole smoked turkey and slicing it yourself rather than getting deli meat. Check ingredient labels to be sure.
Can contain other preservatives
Other preservatives like sodium erythorbate are sometimes used to preserve the color of smoked turkey from deli counters. Again, check the ingredient list and opt for fresh smoked turkey you slice yourself when possible.
Overall, while smoked turkey does contain slightly more sodium and PAHs than unsmoked, these are unlikely to be major health concerns. The pros of the extra protein and nutrients outweigh the cons for most people.
Is smoked turkey healthier than other smoked meats?
Smoked turkey is one of the healthier smoked meat options you can choose from:
| Smoked Meat | Fat (g) | Sodium (mg) |
|---|---|---|
| Smoked turkey (3oz) | 1 | 250 |
| Smoked ham (3oz) | 5 | 1250 |
| Smoked brisket (3oz) | 15 | 450 |
| Smoked salmon (3oz) | 5 | 500 |
As you can see, smoked turkey provides the lowest amount of fat and sodium compared to other popular smoked meats.
Smoked ham and brisket are higher in sodium because they are cured with nitrites during processing. They also contain more fat than smoked turkey.
Smoked salmon is closer to turkey in terms of fat content. However, it also has a good amount of sodium since it is salt-cured.
So if you are looking for the leanest smoked meat option, turkey is the way to go. It lets you take advantage of the rich smoky flavor while getting quality protein and fewer downsides.
Should you eat the skin on smoked turkey?
Smoked turkey skin has a tempting, crispy and salty exterior. But is it actually healthy to eat the skin along with the meat?
Here’s a nutritional comparison of 3 ounces of smoked turkey meat vs. skin:
| Smoked turkey meat (3oz) | Smoked turkey skin (3oz) | |
|---|---|---|
| Calories | 60 | 180 |
| Total fat | 1g | 15g |
| Saturated fat | 0g | 4g |
| Sodium | 250mg | 550mg |
The turkey skin contains significantly more calories, total fat, saturated fat, and sodium. The fat content is almost entirely in the skin rather than the lean meat.
Additionally, the high heat of smoking can cause oxidation of fats in the skin that may form harmful free radicals and trans fats.
For optimal health, it is best to remove the turkey skin before eating it if you are able. The skin adds a lot of less healthy fats and sodium to what is otherwise a lean, protein-packed food.
That said, leaving some skin on can add moisture and flavor. So removing just a portion of the skin is a good compromise if you want a little crunch without going overboard on fat and salt.
Healthy ways to eat smoked turkey
Here are some healthy meal ideas that incorporate smoked turkey:
Smoked turkey sandwiches
Build a sandwich using smoked turkey, whole grain bread, lettuce, tomatoes, avocado, and mustard. You can also add sliced apples or pears for more fiber and crunch.
Smoked turkey wraps
Make a wrap using a whole wheat tortilla, smoked turkey, diced peppers, shredded carrots, spinach, and hummus or tahini sauce.
Smoked turkey salad
Chop smoked turkey and mix it into a salad with greens, cherry tomatoes, chopped hard boiled eggs, beans, and balsamic vinaigrette.
Smoked turkey pizza
Top a whole wheat pizza crust with smoked turkey, mushrooms, onions, tomatoes, and part-skim mozzarella cheese.
Smoked turkey avocado toast
Top whole grain toast with mashed avocado and add slices of smoked turkey breast. Finish with everything bagel seasoning.
Smoked turkey cottage cheese bowl
Mix together cottage cheese, smoked turkey, diced tomatoes, and spinach. Top with sliced almonds.
Conclusion
Overall, smoked turkey can be a healthy addition to your diet when consumed in moderation as part of a balanced lifestyle. While no single food is perfect, the pros tend to outweigh the cons with smoked turkey.
Compared to other smoked and processed meats, turkey is lower in fat, sodium, and other preservatives. It provides an impressive amount of protein, amino acids, and important vitamins and minerals.
Potential downsides are a slightly higher sodium content than unsmoked turkey and the formation of PAHs during smoking. However, the levels of these compounds are low and not a major health concern for most people.
For best results, opt for whole smoked turkey you slice yourself instead of deli varieties. Remove some or all of the skin before eating to limit fat and sodium intake. Then incorporate the lean turkey meat into healthy sandwiches, salads, pizzas and more.
Overall, smoked turkey can be a nutritious choice as part of a balanced diet. In moderation, it provides more potential benefits than risks for most people.