Turkey (Whole Meat, Cooked, Roasted)
Turkey, when roasted and cooked as a whole piece of meat, offers a lean, nutrient-packed option for a healthy meal. This savory protein is not only versatile but also rich in vitamins and minerals, making it an excellent addition to any balanced diet. Whether used as the centerpiece of a festive feast or enjoyed in a more casual dish, turkey is a wholesome choice that provides a variety of essential nutrients.
Nutritional Breakdown (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 159.0 |
| Protein (g) | 29.06 |
| Fat (g) | 3.84 |
| Saturated Fat (g) | 1.132 |
| Carbohydrates (g) | 0.0 |
| Fiber (g) | 0.0 |
| Sugar (g) | 0.0 |
| Calcium (mg) | 13.0 |
| Iron (mg) | 1.03 |
| Magnesium (mg) | 29.0 |
| Phosphorus (mg) | 222.0 |
| Potassium (mg) | 239.0 |
| Sodium (mg) | 101.0 |
| Zinc (mg) | 2.51 |
| Copper (mcg) | 91.0 |
| Manganese (mg) | 0.014 |
| Selenium (mcg) | 30.7 |
| Vitamin C (mg) | 0.0 |
| Thiamin (mg) | 0.047 |
| Riboflavin (mg) | 0.28 |
| Niacin (mg) | 9.5 |
| Vitamin B6 (mg) | 0.643 |
| Folate (mcg) | 9.0 |
| Vitamin B12 (mcg) | 0.94 |
| Vitamin A (mcg) | 4.0 |
| Vitamin E (mg) | 0.06 |
| Vitamin D2 (mcg) | 0.3 |
Key Nutritional Highlights:
- High in Protein: Turkey is an excellent source of lean protein, with 29.06g per 100g serving. This makes it ideal for muscle repair and growth, as well as maintaining overall body function.
- Low in Carbs: With no carbohydrates or sugars, turkey is a perfect option for low-carb and ketogenic diets.
- Rich in Vitamins: Particularly notable are the B vitamins, such as niacin (9.5mg), vitamin B6 (0.643mg), and vitamin B12 (0.94mcg), all of which support energy metabolism and nervous system health.
- Mineral-Rich: Turkey provides an excellent array of essential minerals, including phosphorus (222mg), potassium (239mg), zinc (2.51mg), and selenium (30.7mcg), all of which contribute to bone health, immune function, and antioxidant protection.
- Low in Fat: With just 3.84g of total fat per 100g, of which 1.132g are saturated fats, turkey is a heart-healthy choice compared to fattier meats.
Allergen Information:
- Allergen Information: This food is naturally allergen-free as it is a single protein source (turkey). However, it’s important to be aware of cross-contamination risks in some kitchens or if prepared with other ingredients like sauces, marinades, or seasonings that may contain allergens (e.g., gluten, soy, dairy).
Dietary Preferences:
- Gluten-Free: Turkey is naturally gluten-free, making it a suitable protein option for individuals with gluten sensitivity or celiac disease.
- Low-Carb/Keto: With its zero carbohydrate content, roasted turkey is an ideal protein for anyone following low-carb, ketogenic, or paleo diets.
- High-Protein Diets: Due to its rich protein content, turkey is an excellent choice for those looking to increase their protein intake, whether for muscle-building, weight loss, or general health.
- Dairy-Free: This turkey option contains no dairy, making it suitable for dairy-free and lactose-intolerant individuals.
- Nut-Free: As a meat-based food, turkey contains no nuts, making it a safe option for those with nut allergies.
Advice:
When preparing turkey, especially if roasting a whole bird, consider seasoning it with natural herbs and spices rather than store-bought seasoning mixes, which can sometimes contain additives or hidden allergens. For a healthier option, remove the skin before eating to reduce fat content. If you’re looking to keep the meal leaner, try pairing the turkey with roasted vegetables or a fresh salad, both of which complement turkey’s rich protein while adding fiber and nutrients.
Conclusion:
Roasted whole turkey is an excellent source of lean protein and essential vitamins and minerals, making it a great choice for various dietary needs. Its low-carb and low-fat profile, along with its versatility in the kitchen, allows for many creative dishes—from classic holiday meals to everyday meals. Whether you’re focusing on muscle-building, weight loss, or simply looking for a wholesome, nutrient-packed option, turkey fits perfectly into your culinary repertoire.
