Talk Turkey: The Surprising Nutrition Behind Your Thanksgiving Bird

Updated: November 17, 2025

Written by: Janessa Withers, Dietetic Intern with University of Minnesota – School of Public Health

Have you ever wondered how turkey earned its centerpiece at the Thanksgiving table? When the pilgrims first arrived, turkeys were plentiful- however the bird didn’t become the Thanksgiving star until the mid 1800s. That’s when the writer and editor Sarah Josepha Hale, “The Mother of Thanksgiving”, started painting the perfect Thanksgiving scene: loved ones gathered around, gratitude, and the perfect golden roasted turkey right in the center of the table.

As years went on...

Turkey meat is also loaded with powerful minerals...

Turkey meat is also loaded with powerful minerals. Selenium for example, helps your body produce thyroid hormones which play a big role in regulating growth and metabolism. Selenium also provides energy which basically helps keep things running smoothly!

Let’s also talk about tryptophan, the most famous amino acid of Thanksgiving! It is an essential amino acid (meaning your body can only get it from food) that is used to produce niacin ( a B vitamin that helps support digestion and energy) and serotonin, the feel good chemical in the brain that also helps make melatonin, the hormone that helps regulate sleep.

About that post- turkey nap, sorry to break the myth but it’s not totally turkey’s fault. The real sleepy culprit is the combo of carbs and comfort food, so go ahead and enjoy your turkey and blame those mashed potatoes for your snooze!

Dill Pickle Brine Turkey

Turkey’s practicality sealed the deal. Poultry industrialization made turkey even more affordable and available, and domesticated turkeys meant there were plenty to go around! It didn’t take long for it to be the symbol of the season.

Turkey didn’t just win its place on the kitchen table because of the aesthetic, it turns out, this festive favorite is actually a nutrient powerhouse. Turkey is a protein rich food, just 2 thick slices pack 24 grams of protein which helps with muscle growth and maintenance. The nutrients in turkey depend on the cut of meat, for example, the dark meat found in the legs and thigh tend to have more fat and calories than the white meat which contains slightly more protein.

By Lauren Miyashiro, DELISH, November 2, 2017

What You Need:

1 (12-lb.) turkey, giblets removed
4 cups pickle juice
1 cup kosher salt
1/3 cup sugar
Freshly ground black pepper
2 lemons, halved
1 head garlic
1 onion, cut into wedges
1 bunch fresh dill
1/2 cup (1 stick) melted butter
1 tsp. Old Bay seasoning

What You Do:

Place turkey in a large pot and pour over pickle juice and 6 cups of water. Add salt and sugar and season generously with pepper. Cover with plastic wrap and refrigerate 8 to 12 hours.
Preheat the oven to 350° with a rack positioned in the lower third.
Remove turkey from brine and rinse under cold water; pat dry with paper towels. Generously season turkey cavity with salt and pepper and stuff with lemons, garlic, onion, and dill.
In a small bowl, whisk together melted butter and Old Bay. Brush all over the outside of the turkey and season with salt and pepper.
Tie legs together with kitchen twine and tuck wing tips under the body. Place turkey breast-side up on a roasting rack set inside a large roasting pan.
Bake turkey, basting every 45 minutes with pan juices, until the meat at the thigh registers 165°, 3 to 4 hours.
Let rest for 20 minutes before slicing. Serve over pickle chips.

When turkey isn't on the table - alternative holiday options...

Now let’s talk a little bit about bird flu. This year turkey may be a little harder to come by, the highly pathogenic avian influenza has been impacting domestic turkeys since 2022. The virus spread from wild birds and has led to millions of turkey deaths which may mean your holiday favorite could be in short supply.

But don’t worry- Thanksgiving can still be delicious without turkey. There are plenty of festive alternatives that would work as a beautiful centerpiece to your table. You could also think of a whole roasted chicken, a rich and flavorful duck or even a classic honey glazed ham.

Not everyone has the resources to put a full feast on the kitchen table...

Thankfully there are generous programs in Carver County ready to help provide Thanksgiving meals for those in need.

Love INC of Carver County & Friends: “Turkey & Fixings” boxes with a frozen turkey and all the trimmings, delivered to homes. Registration opens early and is limited.

Bountiful Basket Food Shelf: Supports hundreds of families with holiday meal boxes in the area.

Waconia United Food Shelf (Gather & Grow): Offers food assistance and holiday support to Waconia residents.

Salvation Army & Local Restaurants: Many offer free hot Thanksgiving meals for dine-in or take-out — a warm meal and a welcoming environment for anyone in need.

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