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1. Rich in protein

Low in fat and richer in protein than chicken, turkey is a lean meat and a good choice for those looking to reduce their fat intake. However, its high protein, low fat content means the meat can cook quickly and become dry. A number of methods including brining, adding fattier ingredients and jointing the bird for more even cooking, may be useful to retain moisture.

The protein in poultry meat is of ‘high quality’, supplying all of the nine essential amino acids we need for growth and repair, the protein is also of a type which is easy for our bodies to access and use.

2. Good source of B vitamins

Turkey meat is a useful contributor of the B group of vitamins including vitamin B3, B6 and B12. We need these vitamins for energy production, for brain function and for the formation of red blood cells.

3. Good source of minerals

Rich in selenium, zinc, phosphorus and iron, turkey meat makes a useful inclusion to support thyroid function, immunity, bone health and energy production. The darker cuts of meat like the leg and thigh are richer in certain minerals, such as iron.

4. Low in fat

Unsurprisingly, poultry meat is packed with “fast twitch’’ muscle for short bursts of energy like flapping the wings and scurrying away from predators. This is why poultry meat has very little fat, and most of what it does have, being found in and just below the skin.

Fat does play an important part in a healthy diet and it helps keep meat moist, succulent and full of flavour. The fat in turkey meat is largely of the favourable unsaturated variety, with only a third being saturated. The exact amount of fat will, however, depend on how the bird was fed, with some plant-based feeds promoting a higher poly-unsaturated (omega-3 fatty acid) contribution.

How we cook turkey meat will also impact how fat it is, strips of fattier meat, like bacon, are often added to the leanest parts of the turkey to help offset dryness during cooking. This will of course influence fat levels and potentially increase saturated fat levels.

5. May support heart health

Turkey’s low fat, high protein and broad micronutrient contribution are all reasons why including it in your diet may be beneficial for heart health. One large observational study of females reported higher intakes of poultry and fish were associated with a lower risk of coronary artery disease. Furthermore, it would seem that replacing a serving of red meat with a poultry one reduced cardiovascular risk by 19%.