Few things capture the spirit of Thanksgiving quite like a golden-roasted turkey at the center of the table, surrounded by creamy mashed potatoes, savory stuffing and tart cranberry sauce.

But turkey’s story stretches far beyond holiday feasting. Long before European settlers arrived, wild turkeys roamed North America and served as an important food source for Native Americans. Over time, the bird became woven into Thanksgiving tradition and ultimately became the unmistakable symbol of the holiday.

While its popularity is great news for poultry farmers, it also raises questions about whether eating turkey is actually good for you. In most ways the answer is, yes – thanks to its rich nutrient profile and reputation as a protein powerhouse that make it such a smart addition to your plate during the holidays and beyond.

“Whether it’s roasted for a holiday gathering, put in a sandwich, tossed into a grain bowl, added to a stir-fry or used on pasta or in stuffed peppers, turkey works well in a variety of dishes and cooking styles,” says Yasi Ansari, a registered dietitian nutritionist and Los Angeles–based certified sports dietetics specialist.

Is turkey good for you?

Turkey is one of the leanest and most nutrient-dense meats available. One reason is that its white meat cuts, when prepared without skin, are very low in calories. According to the U.S. Department of Agriculture (USDA), a 3-ounce serving of turkey breast contains just 56 calories – fewer than most red meats and even slightly less than chicken breast.

“And turkey breast is very low in fat, which makes it appealing for those watching cholesterol, calorie intake or overall heart health,” says Jen Messer, a registered dietitian and president of the New Hampshire Academy of Nutrition and Dietetics.

Turkey is also abundant in several key vitamins. “Turkey is a rich source of niacin – a B vitamin that helps the body convert food into energy and supports a healthy metabolism,” says Ansari. And the meat provides vitamin B6 (essential for metabolism and nervous system health), and vitamin B2 (riboflavin), “which is needed for energy production and cellular function,” adds Messer.

The mineral content is impressive as well. “One serving provides 28% of our daily phosphorus needs,” Ansari says, noting a mineral critical for bone strength, energy production and muscle function. A 3-ounce serving of turkey breast also delivers about 26 micrograms of selenium, roughly half the daily recommended intake. “Selenium has antioxidant properties and supports immune health, thyroid function and cell protection, making it a key mineral for long-term wellbeing,” she explains. “And turkey is rich in zinc, which is needed for immune function and wound healing,” says Messer.

Is turkey red meat?

Turkey is considered poultry, which places it in the “white meat” category alongside chicken. “It is considered white meat because it is poultry, not mammalian muscle, which is the defining characteristic of red meat,” says Messer. The USDA notes that beef and other red meats such as veal, lamb and pork contain more myoglobin – a protein that gives meat a darker color than poultry or fish.

Turkey is viewed as a healthier choice compared with red meat for several reasons. “Diet patterns high in red meat (and especially processed red meat) are associated with increased risks of cardiovascular disease, cancer and all-cause mortality, while white meat like turkey is generally neutral or associated with lower risk,” says Messer.

That’s why the American Heart Association recommends choosing lean poultry such as turkey over red and processed meats to improve cardiometabolic health.

How much protein in turkey?

Another major nutritional advantage of turkey is its high protein content. Protein is the essential building block for muscle repair, tissue health and overall strength. The Recommended Dietary Allowance for protein is 46 grams for adult females and 56 grams for adult males. “A single 3-ounce serving of turkey breast provides about 25 grams of protein, meeting nearly half of most adults’ daily baseline needs,” says Ansari.

Even better, turkey is a complete protein. “It provides all nine essential amino acids,” Ansari explains. “Getting enough high-quality protein supports muscle repair, immune function, hormone production and helps sustain energy levels throughout the day.”

Is too much turkey meat bad for you?

Despite its many benefits, which cuts you choose and how turkey is prepared can make a big difference. For instance, while still beneficial to overall health, dark meat from the thigh or drumstick “contains higher fat and calorie content than the white meat of turkey breast,” says Messer.

Processed turkey products such as deli slices, turkey bacon or sausages are another story. “They typically have relatively high levels of sodium and preservatives, and often use less healthy meat of the bird,” Messer explains.

But even fresh turkey can lose its nutritional edge if paired with calorie-dense sides, butter-laden skin or rich gravies. “The key is moderation and mindful preparation,” says Messer. “Choose unprocessed cuts, remove the skin and limit added sodium.”

And turkey doesn’t have to stand alone as your only nutrient-rich meat source. “While turkey is a great option,” Ansari adds, “including a variety of protein sources – such as chicken, fish, plant-based proteins and lean red meats – can help meet nutrient needs while keeping meals satisfying and flexible.”