Turkey (Whole, Light Meat, Skinless, Cooked, Roasted)
Turkey, specifically the light meat portion without the skin, roasted to perfection, is a lean and nutritious protein option perfect for a variety of dishes. Rich in essential nutrients and low in carbohydrates, turkey offers a satisfying and healthy choice for those seeking to boost their protein intake without compromising on flavor. This version of turkey, prepared without the skin, ensures a lower fat content while still providing a generous amount of beneficial nutrients.
Nutritional Information:
| Nutrient | Amount |
|---|---|
| Energy | 177 kcal |
| Protein | 29.55 g |
| Total Fat | 5.57 g |
| Saturated Fat | 1.603 g |
| Carbohydrates | 0.05 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 11.0 mg |
| Iron | 0.8 mg |
| Magnesium | 32 mg |
| Phosphorus | 230 mg |
| Potassium | 248 mg |
| Sodium | 101 mg |
| Zinc | 1.76 mg |
| Copper | 68 mcg |
| Manganese | 0.012 mg |
| Selenium | 29.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.035 mg |
| Riboflavin (B2) | 0.213 mg |
| Niacin (B3) | 11.608 mg |
| Vitamin B6 | 0.767 mg |
| Folate | 9.0 mcg |
| Vitamin B12 | 0.5 mcg |
| Vitamin A | 10.0 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0.4 mcg |
Allergen Information:
This turkey preparation is free from common allergens such as dairy, gluten, nuts, and soy. It is a safe option for individuals with food sensitivities or allergies, though cross-contamination can occur during preparation, so it is advisable to verify the source and preparation methods.
Dietary Preferences:
- Gluten-Free: Turkey, when prepared without any flour or breading, is naturally gluten-free, making it suitable for individuals following a gluten-free diet.
- Low-Carb: With minimal carbohydrates (0.05g per serving), this turkey option is ideal for low-carb or ketogenic diets.
- Paleo-Friendly: As a whole, light meat turkey fits well into a paleo diet due to its natural, unprocessed nature.
- Dairy-Free: This turkey contains no dairy, making it suitable for those following a dairy-free lifestyle.
- Low-Fat: With only 5.57g of total fat per serving, it is a great option for those looking to maintain a lower-fat diet.
Cooking Tips & Advice:
Roasting turkey without the skin not only reduces its fat content but also results in a tender and flavorful meat that pairs wonderfully with various seasonings. For optimal juiciness and texture, it’s recommended to roast the turkey in a seasoned brine or marinade, allowing the meat to absorb flavors while maintaining its moistness.
If you’re aiming to make this a centerpiece for a healthy holiday meal or a nutritious weeknight dinner, consider pairing it with roasted vegetables, quinoa, or a light salad to balance the meal. Turkey light meat is versatile and can be sliced into sandwiches, shredded for tacos, or even added to soups and stews.
Conclusion:
Turkey, particularly the light meat portion when roasted and skinless, is an excellent source of lean protein that provides a wealth of essential nutrients. With its low calorie count, high protein content, and absence of carbohydrates, it makes for a healthy and satisfying option for those looking to boost their nutrient intake. Whether you’re cooking for a special occasion or preparing everyday meals, this turkey offers versatility, nutrition, and flavor in every bite.
