Turkey (Roasted, All Classes, Lean Meat) – Nutritional Information
Description
Turkey, particularly the lean cuts from roasted, cooked, or roasted varieties, is a popular and nutritious option in many meals. It is an excellent source of high-quality protein and low in fat, making it ideal for those aiming to maintain a healthy diet. Rich in various vitamins and minerals, turkey provides a range of essential nutrients to support overall health. This lean meat is especially valued for its low carbohydrate content and impressive nutrient profile, making it a versatile addition to many different culinary styles.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 147 kcal |
| Protein | 30.13 g |
| Total Fat | 2.08 g |
| Saturated Fat | 0.593 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 9.0 mg |
| Iron | 0.71 mg |
| Magnesium | 32.0 mg |
| Phosphorus | 230.0 mg |
| Potassium | 249.0 mg |
| Sodium | 99.0 mg |
| Zinc | 1.72 mg |
| Copper | 0.063 mcg |
| Manganese | 0.011 mg |
| Selenium | 30.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.035 mg |
| Riboflavin (Vitamin B2) | 0.205 mg |
| Niacin (Vitamin B3) | 11.75 mg |
| Vitamin B6 | 0.807 mg |
| Folate | 10.0 mcg |
| Vitamin B12 | 0.37 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.06 mg |
| Vitamin D2 | 0.3 mcg |
Allergen Information
Turkey meat is naturally free from common allergens such as gluten, dairy, eggs, nuts, and soy. However, it’s always important to ensure that any pre-packaged or pre-seasoned turkey has not been processed with ingredients that could introduce allergens. Always check labels when buying ready-to-eat turkey products.
Dietary Preferences
Turkey is an excellent option for a variety of dietary needs:
- Low-fat diets: Due to its low fat and high protein content, turkey is a great choice for those looking to maintain a balanced, low-fat diet.
- Low-carb diets: With zero carbohydrates, turkey fits well into ketogenic or low-carb meal plans.
- High-protein diets: With over 30 grams of protein per 100g, turkey supports muscle growth and repair, making it an excellent choice for athletes or those following high-protein diets.
- Paleo & Whole30: As a natural, unprocessed food, turkey is appropriate for those following paleo or Whole30 dietary plans.
- Gluten-Free: Naturally gluten-free, turkey is a safe option for those avoiding gluten.
Nutritional Advice
Turkey, especially the lean cuts, provides an excellent source of protein while being lower in fat compared to other meats like beef or pork. It also contains a good amount of essential vitamins and minerals, such as B vitamins, phosphorus, and selenium, all of which contribute to a healthy immune system and energy metabolism.
While turkey is low in fat, it’s important to choose leaner cuts like the breast over darker cuts such as the thigh to keep the fat content lower. Roasting or grilling turkey is one of the healthiest cooking methods, as it helps retain its nutritional value without adding unnecessary fats or calories.
If you’re watching your sodium intake, it’s also important to avoid heavily salted or processed turkey products, such as deli meats or pre-cooked turkey, as they may contain high levels of sodium. For those looking to boost their intake of certain nutrients, pairing turkey with a variety of colorful vegetables can provide a range of antioxidants and fiber, making for a balanced meal.
Conclusion
Turkey, particularly when roasted and prepared as a lean cut, is a highly nutritious and versatile protein source. With a rich profile of essential nutrients, including high levels of protein, low levels of fat, and beneficial vitamins and minerals, turkey can be a valuable addition to any healthy eating plan. Whether incorporated into sandwiches, salads, or main dishes, this lean meat is a delicious and health-conscious choice for those aiming to nourish their bodies with wholesome, nutrient-dense foods.
