Getting in more protein is an often-discussed health topic as of late. Are you getting enough?
The Recommended Dietary Allowance (RDA) for protein is currently 0.36 grams of protein per pound, or about 54 grams for a person who weighs 150 pounds. But diet experts are increasingly pushing for consuming higher amounts of protein: upwards of 60 to 90 grams daily.
Protein can come from a number of different food sources, from lentils (23.6 grams per 1/2 cup of dry lentils, per the US Department of Agriculture’s food database) to greek yogurt (16.1 g per single-serving container) and meat, such as ground turkey (34.9 grams per cup).
Nutrition experts say all of the above can lend a helpful hand in reaching protein goals — among other health benefits. But ground meat in particular can be beneficial thanks to its wide variety of uses as well as its relatively low cost.
“Ground turkey, often a mix of dark and white meat, is versatile for dishes like tacos, burgers and spaghetti sauce,” Jessica Wilson, MS, RD and founder of The Helpful Dietitian, tells USA TODAY.
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Here’s how ground meat — and ground turkey in particular — can help you meet your health goals.
Is ground turkey healthy?
A cup of cooked ground turkey contains about 274 calories, nearly 35 grams of protein, and contains several essential vitamins and minerals.
More bonuses, per Wilson: It’s “low in fat compared to other ground meats and relatively easy to prepare.” While the latter point isn’t directly a nutritional benefit, experts say picking healthy foods that are realistic for your lifestyle is an important part of the equation.
But from a taste standpoint, Wilson notes that ground turkey can turn out “drier and less flavorful” than ground beef, which may mean it requires “additional ingredients to enhance moisture and taste, especially in recipes like turkey burgers.”
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What’s the healthiest ground meat?
Most registered dietitians will tell you that “healthy” is a subjective term. Various kinds of ground meat offer various different benefits, and there’s no one-size-fits-all approach to eating healthy.
With ground meat, Wilson recommends considering your individual health goals as well as your budget when making a decision at the grocery store.
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“From a health perspective, leaner options, like 93% lean versus 80% lean, are typically lower in fat and calories, which can support heart health and weight loss goals,” she says. “While both turkey and beef offer lean varieties, ground turkey is often more budget-friendly, making it an excellent option for those trying to save money while maintaining a balanced diet.”