Turkey pot pie is typically made by taking a pie crust and filling it with turkey, vegetables and gravy. While this may sound healthy, frozen pot pies, like most prepared foods, are very high in saturated fat and sodium. One pot pie supplies nearly all of the maximum recommended daily saturated fat intake for some people.
Fat
One frozen turkey pot pie contains 699 calories, and 45 percent these calories come from 35 grams of fat. One pot pie contains 11.4 grams of saturated fat, which provide 103 calories. According to the American Heart Association, you should get less than 7 percent of your calories from saturated fat sources. This means that women over 50 (who typically only require about 1,600 calories per day) should consume less than 112 saturated fat calories per day. One pot pie would supply 92 percent of this amount. One pot pie also contains 64 mg of cholesterol, which is more than 20 percent of the maximum recommended daily amount.
Carbohydrates and Protein
The remaining calories in one pot pie come from a mix of carbohydrates and protein. One pot pie contains 70 grams of carbohydrates (40 percent of the calories), and 26 grams of protein (15 percent of the calories). The Center for Nutrition Policy and Promotion recommends that most men consume approximately 56 grams of protein and 130 grams of carbohydrates per day. The daily recommendation for women is 46 grams of protein and 130 grams of carbohydrates.
Sodium
According to the Dietary Guidelines for Americans, healthy adults should consume no more than 2,300 mg of sodium a day, and those at risk for heart disease should consume no more than 1,500 mg per day. One pot pie contains 1,390 mg of sodium, which is more than 50 percent of the daily maximum for healthy adults and 93 percent for those at risk for heart disease.
Considerations
Since an entire pot pie contains high amounts of fat and sodium, you may want to create a healthier dinner by consuming just half of the pot pie with a garden salad. The vegetables in the salad increase the vitamin and fiber content of the meal, and the dressing increases the healthy fat content. Consuming only half the pie keeps the sodium and saturated fat levels within a healthier range.
Make Your Own
If you like turkey pot pie, another healthy alternative is to make your own. Since turkey pot pie is mainly turkey, vegetables and gravy inside a pie crust, it is relatively easy to make. Combine cooked vegetables, turkey and gravy in the bottom of a baking dish. To keep the sodium and fat contents low, choose a low-fat, low-sodium gravy and use the white meat of the turkey. Top the filling with a whole-wheat pie crust to increase the fiber and vitamin content. Slice a few holes in the pie crust and bake it until it is slightly brown.
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