Nutrition Guide: How Many Calories In A Turkey Burger
The calories of a turkey burger are actually not that terrifying. The key lies in how to match it! If you choose the right ingredients and sauces, you can enjoy it with confidence even when losing weight. Do you want to know the trick?
How many calories does a turkey burger have？
A normal turkey burger contains 350 to 400 calories. This calorie count includes a standard-sized turkey patty, hamburger bun, lettuce leaves and tomato slices.
The specific calories will vary depending on the ingredients. Adding a slice of cheese will increase by 100 calories, adding mayonnaise will increase by about 90 calories, and adding bacon slices will increase by 40 calories. Choosing whole wheat bread can reduce 30 calories. Removing the bread slice and directly pairing with lettuce can reduce 120 calories.
Compared to the calorie content of a normal beef burger of 500 to 600 calories, the turkey burger is a healthier choice. Turkey meat has low fat content and is rich in protein. Eating it with vegetables can satisfy the taste without consuming too many calories.
Why is turkey so low in calories?
The low calorie content of turkey meat is mainly due to its low fat content. Only 2 to 3 grams of fat are contained in every 100 grams of turkey meat, while the same weight of pork contains 10 to 15 grams of fat, and beef contains 8 to 12 grams of fat.
The protein content of turkey meat is as high as 20 to 25 grams per 100 grams. This characteristic of high protein and low fat makes it the first choice for a healthy diet. Skinless turkey breast meat has the lowest calorie content, only 105 calories per 100 grams. While the skin-on turkey leg meat contains about 160 calories due to more fat.
The lean meat rate of turkey meat is as high as more than 85%. The muscle fibers in its tissue structure are relatively fine and there is little fat distribution. Choosing turkey breast meat to make burgers or salads can not only obtain sufficient protein but also not consume too many calories. It is suitable for people who are losing weight and fitness enthusiasts.
How to reduce calories in a turkey burger?
The most effective way to reduce calories in turkey burgers is to change the bread. Using lettuce instead of bread slices can directly reduce 120 calories, and choosing whole wheat bread can reduce 30 calories.
The choice of sauce is also critical. Using mustard instead of mayonnaise can reduce 80 calories, and choosing tomato salsa instead of cheese slices can reduce 90 calories. Vegetable ingredients such as lettuce, tomatoes, and cucumbers are not only low in calories, but also increase satiety.
When making turkey patties, you should use lean turkey breast and remove all skin and fat. Prefer baking or air frying instead of frying, which can reduce 50-80 calories. The calories of a turkey burger can be controlled at 200-250 calories.
Do different cooking methods affect calories?
Different cooking methods do affect the calories of turkey meat. Every 100 grams of turkey breast meat contains 105 calories after steaming, while it will increase to 180-200 calories after frying.
When baking, only a little oil needs to be brushed, and the calorie increase is no more than 20 calories. When frying, a large amount of oil will penetrate into the meat. Each spoonful of cooking oil will increase 120 calories, and high-temperature frying is easy to destroy nutrients.
Although steaming has the lowest calorie content, the taste is slightly bland. It is recommended to use the baking method. Just brush an appropriate amount of olive oil and put it in the oven at 200 degrees for 15-20 minutes. This can not only keep the turkey meat tender and juicy, but also not significantly increase the calories.
Which sauces are healthiest for turkey burgers?
Homemade tomato salsa is the healthiest sauce choice for turkey burgers. Only 15 calories are contained in every 30 grams of tomato salsa, which is 75 calories less than mayonnaise and 85 calories less than cheese sauce.
Mustard sauce and yogurt sauce are also good choices. Mustard sauce contains 20 calories per 30 grams. Sauces made from Greek yogurt contain 25 calories. Both are rich in protein and low in calories. When making it, chopped cucumbers and herbs can be added to Greek yogurt, which is both delicious and healthy.
Although avocado sauce has a relatively high calorie content, it contains healthy unsaturated fatty acids. It contains 80 calories per 30 grams. Paired with turkey meat, it can increase satiety and help the body absorb fat-soluble vitamins. Using it in moderation is beneficial to health.
What's the best way to pair a turkey burger?
For staple food pairing: Whole wheat bread is the best choice as it has a high fiber content and strong satiety. Rye bread or oat bread can also be chosen. These are all healthier than white bread.
For vegetable pairing: Fresh lettuce leaves, round tomato slices, purple onion rings, and cucumber slices are standard. Bean sprouts and shredded radish can be added in spring. Avocado slices can be chosen in summer. Pickled cucumbers can be paired in autumn and winter.
For sauce pairing: Homemade tomato salsa or garlic sauce made from Greek yogurt is the healthiest. At home, you can add chopped garlic, cucumber, and parsley to Greek yogurt to make a sauce.
For beverage pairing: Lemonade or sugar-free black tea are the most suitable. Lemon mint water can be chosen in summer and ginger tea can be chosen in winter.
For side dish pairing: Baked sweet potato fries or garden salad are good choices to replace French fries. Sweet potatoes can be cut into strips and baked after brushing with olive oil, or seasonal vegetables can be chosen to make a salad.
