Ground Turkey (Raw) – Nutritional Information & Ingredients Overview
Ground turkey is a versatile and lean protein source, often used in a variety of dishes such as burgers, meatballs, tacos, and chili. It offers a nutritious alternative to red meat, providing a rich supply of essential vitamins and minerals, all while being lower in fat. Here’s an in-depth look at the nutritional content of raw ground turkey.
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 148 kcal |
| Protein | 19.66 g |
| Total Fat | 7.66 g |
| Saturated Fat | 2.02 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 19 mg |
| Iron | 1.09 mg |
| Magnesium | 23 mg |
| Phosphorus | 200 mg |
| Potassium | 237 mg |
| Sodium | 58 mg |
| Zinc | 2.35 mg |
| Copper | 0.096 mcg |
| Manganese | 0.008 mg |
| Selenium | 21.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.066 mg |
| Riboflavin (B2) | 0.156 mg |
| Niacin (B3) | 6.733 mg |
| Vitamin B6 | 0.564 mg |
| Folate | 7 mcg |
| Vitamin B12 | 1.0 mcg |
| Vitamin A | 20.0 mcg |
| Vitamin E | 0.09 mg |
| Vitamin D2 | 0.4 mcg |
Allergen Information
Ground turkey is naturally free of common allergens such as gluten, dairy, and nuts. However, it is important to be mindful of any potential cross-contamination, especially if you are purchasing pre-packaged or processed versions. Always check labels if you are concerned about specific allergens. Additionally, for those with a sensitivity to poultry, ground turkey may not be suitable.
Dietary Preferences
- Gluten-Free: Ground turkey is naturally gluten-free, making it an excellent option for those with celiac disease or gluten intolerance.
- Low-Carb: With 0 grams of carbohydrates and fiber, ground turkey is a great choice for low-carb diets such as Keto or Atkins.
- High-Protein: At 19.66 grams of protein per 100 grams, ground turkey provides a substantial protein source for those focusing on muscle building or weight management.
- Paleo & Whole30: As a natural animal protein source, ground turkey fits well within Paleo and Whole30 guidelines, provided no additives or preservatives are used.
- Low-Fat: Ground turkey is lower in fat compared to beef or pork, making it a healthier choice for those watching their fat intake.
Health Considerations & Advice
Ground turkey offers a substantial protein punch with relatively low fat content, which is ideal for individuals looking to maintain or build muscle mass. The lean nature of turkey makes it a heart-healthy option, especially when compared to fattier cuts of red meat. It also provides a good amount of essential vitamins and minerals such as B vitamins, phosphorus, and selenium, all of which contribute to overall well-being.
If you are trying to increase your intake of essential nutrients such as vitamin B6 or niacin, ground turkey is an excellent addition to your diet. It also contains moderate levels of iron and zinc, which are vital for immune health, energy production, and cellular function. The low sodium content is another benefit, supporting heart health and blood pressure regulation.
For those following a specific diet plan, such as Keto or Low-Carb, ground turkey is a fantastic protein source due to its zero-carb nature. Additionally, its low fat content makes it suitable for anyone looking to reduce saturated fat intake while still maintaining a high-protein diet.
Conclusion
Ground turkey is a highly nutritious, versatile protein option that can be easily incorporated into a wide variety of dishes, making it an excellent addition to almost any meal plan. Whether you’re looking to reduce fat, increase protein intake, or simply enjoy a lean alternative to other meats, raw ground turkey provides a wealth of health benefits. With its low-carb and low-fat profile, ground turkey fits into a range of dietary preferences, from Paleo to Keto to gluten-free. For those looking for a healthy, convenient, and tasty protein source, ground turkey is an ideal choice.
