Healthy Ground Turkey Recipe: Lean Protein with Essential Nutrients
Ground Turkey (85% Lean, 15% Fat, Raw)
Ground turkey is a popular and versatile protein source, often favored for its lean profile and rich nutritional content. With an 85% lean and 15% fat ratio, this cut of ground turkey offers a great balance of protein and moderate fat, making it an excellent option for a variety of dishes, including burgers, meatballs, and sauces. It provides a healthy dose of essential nutrients, including protein, vitamins, and minerals, with minimal carbohydrates.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 180 kcal |
| Protein | 16.9 g |
| Fat | 12.54 g |
| Saturated Fat | 3.41 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 33.0 mg |
| Iron | 1.32 mg |
| Magnesium | 19.0 mg |
| Phosphorus | 179.0 mg |
| Potassium | 202.0 mg |
| Sodium | 54.0 mg |
| Zinc | 2.75 mg |
| Copper | 0.123 mcg |
| Manganese | 0.009 mg |
| Selenium | 24.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.067 mg |
| Riboflavin (B2) | 0.177 mg |
| Niacin (B3) | 5.075 mg |
| Vitamin B6 | 0.485 mg |
| Folate | 6.0 mcg |
| Vitamin B12 | 1.3 mcg |
| Vitamin A | 30.0 mcg |
| Vitamin E | 0.08 mg |
| Vitamin D2 | 0.4 mcg |
Allergen Information
Ground turkey, in its pure form, does not contain common allergens such as gluten, dairy, or nuts. However, it is always important to check for any potential cross-contamination or additional ingredients when purchasing pre-seasoned or pre-packaged ground turkey products. Those with specific dietary restrictions should carefully read ingredient labels.
Dietary Preferences
Ground turkey is a versatile option suitable for various dietary preferences, including:
- High-protein diets: With 16.9g of protein per 100g serving, ground turkey is an excellent source of lean protein.
- Low-carb diets: Since it contains no carbohydrates or sugars, it is an ideal choice for those following keto, paleo, or other low-carb eating plans.
- Dairy-free: As it is a meat-based product, ground turkey naturally fits into dairy-free diets.
- Gluten-free: Pure ground turkey is gluten-free and is a great addition to any gluten-free meal plan.
Cooking Tips
When cooking ground turkey, be mindful not to overcook it, as it can become dry. To keep the meat moist, consider adding a bit of olive oil or incorporating it into a dish with other hydrating ingredients like vegetables, sauces, or broths. Ground turkey works well in a variety of dishes, from tacos and meatballs to soups and casseroles.
Conclusion
Ground turkey is a lean, nutrient-dense option for those seeking a healthier alternative to fattier meats. With its rich protein content, essential vitamins, and minerals like iron, zinc, and B-vitamins, ground turkey is a valuable component of a balanced diet. Whether you’re preparing a classic turkey burger, a hearty meat sauce, or a cozy casserole, this versatile ingredient fits seamlessly into a wide range of recipes. Enjoy the benefits of ground turkey’s mild flavor and healthful properties in your next meal.
