Turkey Breast Meat, Skin-On, Raw
Turkey breast meat, with the skin on, is a nutrient-dense and lean protein source that provides a wide array of essential vitamins and minerals. This cut of turkey is particularly popular for its versatility in cooking, making it a staple for everything from hearty roasts to sandwiches and salads. The skin adds a layer of richness to the flavor and can be crisped up for extra texture. Below is the nutritional breakdown of turkey breast meat (skin-on, raw):
Nutritional Information per 100g
| Nutrient | Amount |
|---|---|
| Energy | 155 kcal |
| Protein | 21.88 g |
| Total Fat | 7.45 g |
| Saturated Fat | 1.76 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 9.0 mg |
| Iron | 0.77 mg |
| Magnesium | 24.0 mg |
| Phosphorus | 176.0 mg |
| Potassium | 247.0 mg |
| Sodium | 72.0 mg |
| Zinc | 1.15 mg |
| Copper | 54.0 mcg |
| Manganese | 6.0 mcg |
| Selenium | 20.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.048 mg |
| Riboflavin (Vitamin B2) | 0.157 mg |
| Niacin (Vitamin B3) | 9.4 mg |
| Vitamin B6 | 0.724 mg |
| Folate | 7.0 mcg |
| Vitamin B12 | 1.28 mcg |
| Vitamin A | 16.0 mcg |
| Vitamin E | 0.09 mg |
| Vitamin D2 | 0.3 mcg |
Allergen Information:
Turkey breast meat is naturally free from common allergens such as dairy, gluten, and soy. However, if you are using prepared or pre-seasoned turkey products, be sure to check the ingredient list for potential allergens.
Dietary Preferences:
- Paleo-friendly: Turkey breast meat fits perfectly within a paleo diet due to its natural, unprocessed nature.
- Keto-friendly: With low carbohydrates and high protein, turkey breast is an excellent choice for those following a ketogenic diet.
- Gluten-free: Naturally gluten-free, making it a safe option for those with gluten sensitivities or celiac disease.
- Low-fat: Turkey breast meat is a lean cut, offering a low-fat option for those looking to reduce fat intake.
- High-protein: With nearly 22 grams of protein per 100g, turkey breast is ideal for muscle building and repair.
Health Benefits:
Turkey breast meat is an excellent source of high-quality protein, which plays a vital role in building and repairing tissues, maintaining muscle mass, and supporting immune function. It is also packed with important vitamins and minerals that contribute to overall health, such as niacin (vitamin B3), vitamin B6, and phosphorus. These nutrients support energy production, brain function, and bone health.
The relatively low calorie content makes turkey breast an ideal choice for those looking to manage their weight or enjoy a lighter meal without sacrificing nutritional value. Additionally, the high levels of selenium and zinc found in turkey breast meat are essential for immune function, while the presence of potassium and magnesium can help support healthy heart function and muscle performance.
Cooking Tips:
Turkey breast meat can be cooked in various ways, such as roasting, grilling, or pan-searing. The skin adds flavor and moisture, so keeping it on during cooking can help prevent the meat from drying out. For a crispy finish, consider searing the skin in a hot pan before roasting it in the oven. If you’re looking for a leaner option, you can also remove the skin after cooking.
Conclusion:
Turkey breast meat (skin-on, raw) is a delicious, nutritious, and versatile protein source that works well in many dishes. Whether you’re preparing a Thanksgiving feast, making a sandwich, or adding protein to a salad, this turkey cut offers a wealth of essential nutrients while being low in fat and carbohydrates. It’s a fantastic option for anyone looking to eat clean, stay fit, or simply enjoy a healthy meal.
