Many people assume that turkey burgers are healthier than beef but that’s not always true. You need to read the labels on both types of burgers to figure out which is actually the healthiest choice for you according to registered dietitian Toby Amidor, MS, RD, CDN.
- A 4-ounce cooked turkey burger with a dark/light meat combination contains 193 calories, 11 grams of fat, 3 grams of saturated fat, and 22 grams of protein. The same burger made with breast meat only has 150 calories, 1.5 grams of fat, and 0 grams of saturated fat. Turkey labeled 93 percent lean can also lack flavor and make for a dry burger.
- A 4-ounce 90-percent lean beef burger has 225 calories, 12 grams of fat, 5 grams of saturated fat, and 27 grams of protein. Fattier ground beef has higher values, but you can remove some of the fat by rinsing it and simmer in a pan to drain off excess fat as well.
- Turkey is a good source of niacin, selenium, vitamin B6, phosphorus, and zinc while beef provides niacin, vitamin B12, B6, iron, phosphorus, zinc, and selenium.
Despite which protein you use for your burgers you need to remember that the type of bun you use can add calories and you can always opt for half a bun or a lettuce wrap. Cheese is also high in sodium and calories so you should probably limit your burger to one slice if you are trying to get the healthiest option. To sum things up, a beef burger is hard to beat and doesn’t have a significantly higher fat and calorie content and turkey burgers made with breast meat can be dry. Limit your patties to 4 ounces and go easy on the toppings and you can eat healthy with either choice.
Source: Food Network