Healthy Lean Turkey Breast: Nutritional Benefits & Cooking Tips
Turkey Breast (Whole Bird, Raw)
Turkey breast, sourced from a whole bird, offers a lean and protein-packed option, perfect for a variety of dishes. This cut of meat is especially popular for its low fat content and rich protein profile, making it an excellent choice for those seeking a healthy, satisfying meal.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 114 kcal |
| Protein | 23.66 g |
| Fat | 1.48 g |
| Saturated Fat | 0.29 g |
| Carbohydrates | 0.14 g |
| Fiber | 0.0 g |
| Sugar | 0.05 g |
| Calcium | 11 mg |
| Iron | 0.73 mg |
| Magnesium | 28 mg |
| Phosphorus | 201 mg |
| Potassium | 242 mg |
| Sodium | 113 mg |
| Zinc | 1.28 mg |
| Copper | 0.07 mcg |
| Manganese | 0.011 mg |
| Selenium | 22.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.042 mg |
| Riboflavin (B2) | 0.145 mg |
| Niacin (B3) | 9.92 mg |
| Vitamin B6 | 0.813 mg |
| Folate (B9) | 7.0 mcg |
| Vitamin B12 | 0.63 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 0.06 mg |
| Vitamin D2 | 0.1 mcg |
Allergen Information
Turkey breast is naturally free from common allergens such as gluten, dairy, and nuts. However, individuals with a sensitivity to poultry should avoid this meat.
Dietary Preferences
- High in Protein: Ideal for muscle-building or protein-focused diets.
- Low Fat: Suitable for low-fat or heart-healthy meal plans.
- Gluten-Free: A perfect choice for those avoiding gluten.
- Low Carb: With minimal carbohydrates, it fits into ketogenic or low-carb meal plans.
Cooking Tips
For a juicy and tender turkey breast, roast or grill with your choice of seasonings. Pair it with vegetables or incorporate into salads for a healthy, protein-rich meal. A simple brine before cooking can enhance flavor and moisture retention.
Conclusion
Turkey breast is a versatile and nutritious protein source, rich in essential vitamins and minerals like niacin, phosphorus, and selenium. Whether you’re preparing a festive meal or a simple dinner, turkey breast offers an excellent balance of health benefits and flavor.
