Turkey Roast Breast Meat (Cooked, Roasted) – Nutritional Information & Health Benefits
Turkey breast, especially the roasted variety, is a lean and protein-packed choice that provides a wealth of essential nutrients. This versatile meat is often favored for its mild flavor and tender texture, making it a perfect option for a variety of dishes, from sandwiches to salads, or served as the star of a dinner plate. Below is a comprehensive breakdown of the nutritional content of roasted turkey breast meat, offering insight into its health benefits and suitability for various dietary preferences.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 136 kcal |
| Protein | 29.51 g |
| Total Fat | 1.97 g |
| Saturated Fat | 0.66 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 14 mg |
| Iron | 0.97 mg |
| Magnesium | 28 mg |
| Phosphorus | 253 mg |
| Potassium | 297 mg |
| Sodium | 114 mg |
| Zinc | 1.52 mg |
| Copper | 0.06 mcg |
| Manganese | 0.005 mg |
| Selenium | 30.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.043 mg |
| Riboflavin (Vitamin B2) | 0.19 mg |
| Niacin (Vitamin B3) | 11.75 mg |
| Vitamin B6 | 0.83 mg |
| Folate | 9.0 mcg |
| Vitamin B12 | 1.76 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.06 mg |
| Vitamin D2 | 0.2 mcg |
Health Benefits of Roasted Turkey Breast Meat
Turkey breast is an excellent source of high-quality protein, which is essential for muscle repair, immune system support, and overall body maintenance. A 100g serving of turkey breast provides over 29 grams of protein, making it a particularly beneficial food for anyone looking to maintain or build lean muscle mass.
In addition to its high protein content, turkey breast is relatively low in fat, especially saturated fats, which is an important consideration for those following heart-healthy diets. The fat content in roasted turkey breast amounts to only 1.97 grams per 100g, with only 0.66 grams coming from saturated fats, contributing to overall cholesterol management.
This meat is virtually free of carbohydrates and sugars, making it a suitable option for low-carb or ketogenic diets. It also contains essential vitamins and minerals, such as B vitamins (particularly niacin and vitamin B6), selenium, phosphorus, and potassium. These nutrients support a wide array of body functions, from energy production and metabolism to bone health and immune function.
Dietary Preferences and Allergen Information
Roasted turkey breast meat is naturally gluten-free, dairy-free, and low in carbohydrates, making it an excellent choice for various dietary restrictions, including:
- Gluten-Free: Safe for those with celiac disease or gluten sensitivity.
- Low-Carb/Keto-Friendly: Ideal for those following a low-carb or ketogenic lifestyle.
- Diabetic-Friendly: With its low carbohydrate content, turkey breast can be a great choice for individuals managing their blood sugar levels.
Allergen Information: Turkey breast meat contains no common allergens like wheat, dairy, eggs, or soy, making it a versatile protein source for people with food sensitivities or allergies.
Cooking Tips & Recommendations
While roasted turkey breast is a delicious and nutritious option on its own, it can be paired with a variety of sides to enhance its flavor and nutritional profile. Consider pairing it with roasted vegetables, leafy greens, or quinoa for a balanced meal. For added flavor, try marinating the turkey breast with herbs like rosemary, thyme, and garlic before roasting, or top it with a light, homemade gravy made from turkey drippings.
Roasted turkey breast can also be incorporated into sandwiches, wraps, or salads for a healthy lunch or snack. Its versatility in the kitchen makes it easy to experiment with different flavors and cooking methods, such as slow roasting, grilling, or even shredding for use in tacos or stir-fries.
Conclusion
Roasted turkey breast is a nutrient-dense, lean protein that offers a variety of essential nutrients while being low in fat and carbohydrates. Whether you’re preparing a holiday meal, looking for a healthy lunch option, or simply seeking a nutritious addition to your diet, roasted turkey breast is a delicious and versatile choice. With its high protein content, minimal fat, and abundance of vitamins and minerals, it’s a great option for anyone looking to improve their overall health and wellbeing.
