Turducken vs. Turkey: Which Is Healthier?

Turducken, the traditional holiday season dish in some states, combines three types of poultry. We asked an expert if it could be a healthy alternative to Thanksgiving turkey.

The turducken refers to a deboned stuffed chicken inside a deboned stuffed duck inside a deboned stuffed turkey. The dish originated in Louisiana, where thousands of turduckens are commercially prepared every year.

The finished turducken usually resembles a whole turkey because the tip end of the turkey leg bones and the first two wing joints are usually left on the turkey.

Alternatively, it can be a boneless roll with stuffing between each poultry type. Stuffings may vary from cornbread dressing to sausage stuffing and even alligator or shrimp.

While turducken originated from the United States, the cooking technique of stuffing the remains of one animal into another, called engastration, dates back to the Middle Ages and even Ancient Rome.

For example, the Trojan Boar or Trojan pig from the Roman Empire consists of a gutted pig stuffed with the meat of other animals. The French dish, the Roti Sans Pareil, includes 17 birds stuffed inside each other.

So, should turducken replace the regular turkey on your Thanksgiving table this year? We asked Sandra Vigelienė, a health content researcher at Healthnews who holds a degree in Global Nutrition and Health.

Turducken vs. turkey: which is healthier?

According to Vigelienė, the nutritional properties of both turducken and regular turkey depend on many factors, including preparation method, whether the skin is left, and the amount of stuffing used. The serving size and the sides used to assemble it can also affect the overall healthiness of the dish.

A regular roasted or cooked whole turkey with the skin left on tends to have about 29 grams of protein, 7 grams of total fat, and 189 kcal per 100 grams (3.5 oz).

However, the nutritional values, especially total fat content, may slightly differ depending on whether the serving includes white meat such as turkey breast or darker meat from the tight.

While turducken may have a similar protein content to regular turkey per serving, it may also have a higher total fat content due to additional duck meat, which is naturally higher in fat.

Vigelienė

Excessive dietary fat intake can increase the risk of obesity, coronary heart disease, and certain types of cancer. The Dietary Guidelines for Americans suggest that no more than 10% of calories a day come from saturated fats, which are also found in poultry.

Beware of store-bought turducken

Vigelienė says the sodium and added sugar content of meals can depend greatly on whether they are made at home or whether pre-made options are bought at the store.

Both already-made store-bought turkey and turducken may have higher sodium content and added sugar due to additional sources or seasonings.

She says, "If there are concerns about the nutritional properties of turducken, make sure to read nutrition labels accurately for store-bought options, choose seasonings without added sodium for homemade preparation, and select sides and stuffings to meet your nutritional needs."

What to know when making turducken

As with handling any raw meat, taking precautions against foodborne illnesses is crucial when preparing turducken. The Food Safety and Inspection Service recommends:

• Bring the raw birds directly home from the store and refrigerate (40 F or below) immediately. Store the poultry no longer than two days before deboning, assembling, and cooking.
• Wrap the raw poultry securely and place it on a plate to prevent cross-contamination or raw juices from getting onto ready-to-eat food.
• Wash hands in warm, soapy water for 20 seconds before and after handling raw poultry.
• After cutting raw poultry, wash the cutting board, knife, and countertops with hot, soapy water.

Preparing and eating turducken may not be for the faint-hearted. But if you decide to ditch the regular turkey for a three-bird dish this Thanksgiving, study the labels of pre-made meals and take safety precautions while cooking at home.