Turkey burgers are typically thought of as healthier than a ground beef burger, but this depends on several factors. In general, a turkey burger you prepare at home provides a better opportunity to use ingredients and cooking methods that are healthy. Ground turkey is a versatile ingredient, which allows you to use a variety of mix-ins to make a burger that contains nutrients, but one that is low in fat and calories at the same time.
Cooking Method
A turkey burger that is fried will increase the fat and calorie content of it, which makes it less healthy than if you prepare it a different way. Grill or broil your turkey burgers to reduce the amount of fat that is needed to cook them. You will need to cook each burger about seven minutes per side. Do not serve partially cooked turkey burgers because you run the risk of getting salmonella from undercooked poultry.
Ingredients
The best way to create a healthy turkey burger is to prepare it with the leanest ground turkey you can find. This will drastically reduce the amount of fat and calories you consume. When you use turkey instead of beef, it reduces calories by 200, fat by 7 g and saturated fat by 4 g. Use breadcrumbs, onion and Worcestershire sauce to moisten the turkey burgers. Mix in spices and herbs to add flavor without increasing fat and calorie content. Top your burgers with lettuce, tomato, low-fat cheese, mustard and avocado slices to increase nutrition in a healthy way. Serve your turkey burgers on a whole grain bun for additional nutrients. Go easy on mayonnaise; it is high in fat and calories.
Nutrition
A turkey burger is a good way help you contribute to the daily recommendations for many nutrients. Lean turkey is a good source of protein, which promotes healthy skin, nails, hair and muscles. Ground turkey is much lower in saturated fat and cholesterol than ground beef is. Watch out for commercially prepared turkey burgers because they are often made with more dark meat and contain more fat and calories than the ones you would make yourself. Topping your turkey burger with vegetables increases your vitamin A and C intake; serving it on a whole grain bun increases your fiber intake. Avocado adds heart-healthy fats; low-fat cheese adds to your calcium needs.
Restaurant Turkey Burgers
Ordering a turkey burger when dining out may feel like a virtuous choice, but many restaurant options contain enough fat, calories and sodium for an entire day. For example, the turkey burger at Ruby Tuesday contains 699 calories, 39 g fat and 2,459 mg sodium without any sides added. When ordering a turkey burger in a restaurant, be sure it is grilled. Opt for the single patty rather than a double or triple. Have steamed vegetables or a plain baked potato rather than french fries to balance out the fat and calories. Limit any sauces and full-fat cheese the burger comes with and ask for extra vegetable toppings to increase your nutrient intake.
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