Protein Swapping: See How Turkey Stacks Up

Turn up the turkey with protein swapping!

For a few years now, many restaurants across Canada have begun making the caloric count and nutritional value of dishes visible on their menu. With hidden trans fats and sometimes very high calorie totals, it’s safe to assume that being transparent with nutritional information has influenced the ordering decisions of restaurant-goers.

Why? Canadians want to consume healthy food, whether they are ordering from a restaurant chain, or whipping up their own creation at home. In fact, Deloitte’s 2021 food consumer survey outlines that nearly two-thirds (64 per cent) of Canadians have grown more interested in how their diets affect their overall health in the past year (Deloitte, 2021) But unfortunately, this has meant skipping out on some of our favourite foods simply because they are high in fat and calories, or low in protein and carbs.

Thankfully, turkey is the easy, lean protein swap to turn to, so you can continue to enjoy your favourite meals while staying conscious the dish’s nutritional content. Keep reading to learn more about the low-high comparison of some well-known dishes, and you’ll see how turkey can easily fit into your meal repertoire! The nutrition analysis below is done by a registered and authorized dietician of Canada.

Plus, you’ll also find some recipe inspo to help you get started on your swap!







Turkey Schnitzel (serves 8)

Calories: 287

Protein: 23 g

Carbs: 19 g

Fat: 13 g

Pork Schnitzel (serves 8)

Calories: 335

Protein 21 g

Carbs 19 g

Fat 19 g

Turkey Steaks with Chimichurri (serves 6)

Calories: 347

Protein: 54 g

Carbs: 1 g

Fat: 12 g

Pork Chops with Chimichurri (serves 6)

Calories: 376

Protein: 51 g

Carbs: 1 g

Fat: 17 g

Turkey Chili

Calories: 441

Protein: 38 g

Carbs: 45 g

Fat: 13 g

Beef Chili

Calories: 494

Protein: 33 g

Carbs: 45 g

Fat: 22 g