Is Turkey Burger a Good Source of Iron? A Comprehensive Guide

January 11, 2026 •

4 min read

While red meat is famously rich in iron, a 3.5-ounce serving of dark turkey meat also provides a decent 1.4 mg of iron, contributing 8% of the Daily Value. This raises a key question for those seeking alternative protein sources: is turkey burger a good source of iron, especially when compared to other options like beef?

Quick Summary

Ground turkey provides heme iron, but typically less than ground beef. The iron content is higher in dark turkey meat than in white meat, and absorption can be enhanced by pairing with vitamin C.

Key Points

Heme Iron: Turkey contains readily absorbed heme iron from animal sources.
Less than Beef: Turkey burgers typically contain less iron per serving than beef burgers.
Dark Meat is Better: The iron content is higher in dark turkey meat compared to white breast meat.
Boost Absorption: Pairing your turkey burger with vitamin C-rich foods significantly improves iron absorption.
Not the Richest Source: While a good contributor, a turkey burger is not the single richest dietary source of iron.
Healthy Alternative: Lean turkey offers a heart-healthy, low-saturated-fat source of protein.

Understanding Iron in Your Diet

Iron is an essential mineral vital for numerous bodily functions, including forming hemoglobin to carry oxygen in the blood, supporting immune function, and aiding in neurological development. There are two main types of dietary iron: heme and non-heme. Heme iron comes from animal sources and is more readily absorbed by the body, with absorption rates up to 30%. Non-heme iron, found in both plant and animal foods, is less efficiently absorbed and its uptake can be influenced by other dietary factors. Turkey burgers contain the highly bioavailable heme iron, putting them in the animal-source category.

The Heme Factor in Turkey Burgers

Not all turkey is created equal when it comes to iron content. The amount of iron depends heavily on the specific cut of meat used. Dark turkey meat contains significantly more iron than white breast meat. A 3.5-ounce serving of dark turkey meat provides 1.4 mg of iron, whereas the same amount of white meat contains only 0.7 mg. This difference is crucial, as a turkey burger made from a mix of dark and white meat, or predominantly lean white meat, will naturally have a lower iron count. When purchasing ground turkey, checking the lean-to-fat ratio will often give an indication of the dark meat content, as fattier ground turkey generally includes more dark meat and, therefore, more iron.

Turkey Burger vs. Beef Burger: A Nutritional Breakdown

When evaluating a turkey burger as a source of iron, it is essential to compare it to the more traditional beef burger. Here is a comparison of typical nutritional values for equal fat percentages based on USDA data.


Nutrient (per 3 oz)	93/7 Lean Ground Turkey	93/7 Lean Ground Beef
Calories	176 kcal	162 kcal
Protein	22 grams	22.3 grams
Total Fat	9.7 grams	7.5 grams
Saturated Fat	2.5 grams	3.1 grams
Iron	1.5 mg	2.4 mg
Zinc	3.2 mg	5.5 mg
Vitamin B12	1.5 mcg	2.1 mcg

As the table shows, a 93/7 lean ground beef burger contains a notable 2.4 mg of iron, compared to the 1.5 mg in a comparable turkey burger. This means that while a turkey burger is a good source of heme iron, a beef burger is a more concentrated one. The difference isn't enormous, but for individuals with specific iron intake goals, it is a significant factor. Turkey, however, often contains less saturated fat than beef of the same fat percentage, making it a heart-healthier choice in some cases.

Maximizing Iron Absorption from Your Meal

Simply eating an iron-rich food doesn't guarantee your body will absorb all of it. Several dietary factors can either enhance or inhibit the process. For those relying on turkey burgers for iron, here are some practical tips to maximize absorption:

Pair with Vitamin C: Ascorbic acid (Vitamin C) significantly enhances the absorption of non-heme iron and can also boost heme iron absorption when consumed together. Try adding vitamin C-rich toppings like sliced tomatoes, bell peppers, or a side of strawberries or a citrus dressing.
Avoid Calcium: Calcium can inhibit the absorption of both heme and non-heme iron. It's best to avoid consuming large amounts of dairy products like cheese with your turkey burger. Instead, space out high-calcium foods by an hour or two.
Reduce Phytates and Tannins: Compounds like phytates found in wholegrains, and tannins present in tea and coffee, can interfere with iron absorption. Consider having tea or coffee well before or after your meal, and opt for a white bun over a wholegrain one if maximum absorption is the priority.
Cook with Cast Iron: Cooking your turkey burger in a cast iron skillet can actually transfer some of the iron from the pan into the food, providing a small but useful boost to your iron intake.

Is a Turkey Burger a Healthier Choice Overall?

Beyond just the iron content, a turkey burger can be a part of a very healthy, balanced diet. It is an excellent source of complete protein, which is essential for building and repairing tissues. Due to its lower saturated fat content compared to some beef options, it can be a heart-healthy choice, especially when choosing lean ground turkey. When prepared at home with fresh, simple ingredients, turkey burgers can be a delicious and guilt-free meal, providing various other B vitamins and minerals like selenium and zinc.

Conclusion: Finding the Balance

Ultimately, the answer to "is turkey burger a good source of iron?" is yes, but with caveats. It is a good source of the highly bioavailable heme iron, particularly if made with dark meat. However, it provides less iron per serving than a comparable beef burger. For most people, a turkey burger can be a nutritious, lean protein option that contributes to daily iron needs, especially when paired with vitamin C to enhance absorption. For those with iron deficiency or very specific dietary requirements, understanding the iron concentration differences is important. By paying attention to the type of meat and preparing it with iron-absorption enhancers, you can get the most out of your meal and enjoy a healthier alternative to traditional burgers.

For more detailed information on nutrient absorption, consult authoritative health resources such as the National Center for Biotechnology Information.

Frequently Asked Questions

The amount of iron in a turkey burger varies based on the cut of meat. A 3.5-ounce patty of 93/7 ground turkey generally provides around 1.5 mg of iron, while one from 93/7 ground beef contains about 2.4 mg.

Heme iron, found in animal products like turkey, is absorbed more easily and efficiently by the body than non-heme iron, which comes from plant sources. While both are important, heme iron is the more bioavailable form.

To increase iron absorption, pair your turkey burger with foods high in vitamin C. Options include sliced tomatoes, red bell peppers, or a side salad with a citrus dressing.

While turkey burgers contribute to your daily iron intake, it is not recommended to rely on a single food source. A balanced diet with a variety of iron-rich foods from both animal and plant sources is the best way to meet your nutritional needs.

Generally, the cooking method does not significantly alter the inherent iron content of the meat. However, cooking in a cast iron pan can actually increase the total iron content of the burger.

When comparing products with the same fat percentage, ground turkey typically has a lower saturated fat content than ground beef. For those monitoring saturated fat intake, a lean turkey burger is often considered a heart-healthier choice.

Some groups are more susceptible to iron deficiency, including women of reproductive age (due to blood loss from periods), pregnant individuals, vegetarians, vegans, and people with conditions that impair nutrient absorption.