Turkey (Whole Leg Meat, Raw)
Turkey meat, particularly from the whole leg, is a nutrient-dense source of protein that can enhance the overall quality of your meals. The rich, lean flesh offers a host of essential vitamins and minerals, making it a popular choice for healthy, balanced diets. When prepared with care, turkey can provide a satisfying and hearty component for a variety of dishes, from roasted favorites to stews and casseroles.
Nutritional Information (per 100g of raw turkey leg meat)
| Nutrient | Amount |
|---|---|
| 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 | 11.0 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 (Vitamin B1) | 0.042 mg |
| Riboflavin (Vitamin B2) | 0.145 mg |
| Niacin (Vitamin B3) | 9.924 mg |
| Vitamin B6 | 0.813 mg |
| Folate (Vitamin 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 meat is naturally free from common allergens like dairy, gluten, and nuts. However, as with any meat, cross-contamination during processing can occur, especially if it’s handled alongside allergens. Always check with your supplier regarding processing methods, especially if you’re preparing meals for individuals with severe food allergies.
Dietary Preferences:
Turkey is an excellent choice for a variety of dietary preferences:
- Low-Fat Diets: With just 1.48 grams of fat per 100g, turkey is a great lean protein option.
- High-Protein Diets: Turkey provides a substantial amount of protein, making it ideal for muscle-building or low-carb eating plans.
- Keto-Friendly: While turkey is low in carbohydrates, it’s rich in protein and healthy fats, aligning well with ketogenic and low-carb diets.
- Paleo and Whole30: Being a whole, unprocessed meat, turkey fits within both Paleo and Whole30 diet frameworks.
Nutritional Benefits:
- Rich Source of Protein: With nearly 24 grams of protein per 100g, turkey is a powerhouse for muscle repair and overall bodily function.
- Vitamins & Minerals: Turkey provides a variety of essential nutrients, including phosphorus (201 mg), which plays a crucial role in bone health and cellular function, and zinc (1.28 mg), which supports immune health and cell repair. It’s also a good source of niacin (9.924 mg), which helps the body convert food into energy.
- Selenium Content: At 22.7 mcg, turkey is a good source of selenium, an antioxidant that supports thyroid health and immune function.
- Low in Saturated Fat: Turkey is a heart-healthy option, with only 0.29 grams of saturated fat per 100 grams, making it suitable for those looking to manage their cholesterol levels.
Cooking Advice:
- Roasting or Grilling: Turkey leg meat is perfect for roasting or grilling. For an extra flavor boost, season with herbs, garlic, and lemon, and consider marinating the meat for a few hours before cooking.
- Slow-Cooking or Stews: Turkey’s lean meat benefits from slow cooking or stewing, which allows the flavors to deepen while keeping the meat tender and juicy.
- Pairing: Turkey is versatile and can be paired with a wide range of sides, from vegetables like roasted Brussels sprouts or mashed sweet potatoes to grain-based dishes like quinoa or wild rice.
Conclusion:
Turkey, particularly from the whole leg, is a versatile, protein-packed ingredient that can complement a wide range of culinary creations. Its low fat and high protein content, combined with essential vitamins and minerals, make it an ideal choice for those looking to maintain a healthy, balanced diet. Whether roasted, grilled, or slow-cooked, turkey meat offers a delicious and nutritious base for a variety of meals. Always remember to source your turkey from reputable suppliers to ensure quality and freshness, especially if you have specific dietary or allergen concerns.
