Turkey Whole Meat Skin Raw: Nutritional Information & Overview
Turkey meat, specifically whole skinless turkey breast or thigh cuts, is a versatile and lean protein that is both nutrient-dense and flavorful. Ideal for a variety of recipes ranging from roasted dinners to soups, this lean meat is packed with essential vitamins and minerals while maintaining a low carbohydrate profile. Let’s break down the nutritional profile of turkey whole meat, skin raw, to highlight the health benefits and its suitability for various dietary needs.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 143 kcal |
| Protein | 21.64 g |
| Total Fat | 5.64 g |
| Saturated Fat | 1.46 g |
| Carbohydrates | 0.13 g |
| Fiber | 0.0 g |
| Sugar | 0.07 g |
| Calcium | 11.0 mg |
| Iron | 0.86 mg |
| Magnesium | 25.0 mg |
| Phosphorus | 183.0 mg |
| Potassium | 224.0 mg |
| Sodium | 112.0 mg |
| Zinc | 1.78 mg |
| Copper | 0.077 mcg |
| Manganese | 0.012 mg |
| Selenium | 21.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.048 mg |
| Riboflavin (B2) | 0.185 mg |
| Niacin (B3) | 7.631 mg |
| Vitamin B6 | 0.599 mg |
| Folate | 7.0 mcg |
| Vitamin B12 | 1.22 mcg |
| Vitamin A | 17.0 mcg |
| Vitamin E | 0.09 mg |
| Vitamin D2 | 0.3 mcg |
Health Benefits of Turkey Whole Meat, Skin Raw
Turkey meat offers numerous health benefits due to its rich protein content, essential vitamins, and minerals. Here’s a deeper look at why turkey is an excellent choice for your next meal:
-
High in Protein
With over 21 grams of protein per 100 grams, turkey whole meat is a fantastic source of lean protein, supporting muscle repair and growth. This makes it an ideal choice for athletes, those recovering from injury, or anyone looking to maintain a high-protein diet. -
Low in Carbohydrates
This meat has a negligible carbohydrate content (only 0.13 grams per 100 grams), making it suitable for low-carb diets, including ketogenic and paleo diets. It’s an excellent choice for those looking to control their blood sugar levels while enjoying a satisfying, protein-packed meal. -
Rich in Essential Minerals
Turkey is an excellent source of several vital minerals. For instance, phosphorus (183 mg per 100g) plays a crucial role in bone health and energy production. Magnesium and potassium (providing 25 mg and 224 mg, respectively) support cardiovascular health and muscle function. Additionally, the meat provides a good amount of iron (0.86 mg) and zinc (1.78 mg), both essential for immune function and cell metabolism. -
Vitamins for Wellness
Turkey meat also contributes a variety of vitamins that support overall well-being. B vitamins, such as niacin (B3) (7.631 mg) and vitamin B6 (0.599 mg), are vital for energy metabolism and maintaining a healthy nervous system. Vitamin B12 (1.22 mcg) is especially important for red blood cell production and nerve function, while vitamin A (17 mcg) supports healthy vision and skin. -
Lean Fat Profile
At 5.64 grams of total fat per 100 grams, turkey meat is a leaner option compared to other meats like beef or pork. The saturated fat content is relatively low (1.46 grams), which is beneficial for heart health when consumed in moderation. -
Selenium & Antioxidants
With selenium (21.3 mcg), a powerful antioxidant, turkey helps to neutralize free radicals in the body, promoting cellular health and reducing the risk of chronic diseases.
Dietary Considerations
Allergen Information:
Turkey whole meat, skin raw, is naturally free of gluten, dairy, and soy, making it a safe choice for people with these common food allergies. However, cross-contamination could occur depending on how the meat is processed or handled, so it’s important to ensure that the turkey is prepared in an allergy-friendly environment.
Dietary Preferences:
- Paleo and Keto-Friendly: Due to its high protein and low carbohydrate content, turkey is an excellent fit for both paleo and ketogenic diets.
- Low-Fat & Low-Carb Diets: Turkey is lean and low in fat, making it a good choice for those following a low-fat or low-carb eating plan.
- Gluten-Free & Dairy-Free: It is naturally gluten-free and dairy-free, making it suitable for those avoiding gluten or following a dairy-free diet.
Cooking Tips and Preparation Advice
Turkey is an incredibly versatile protein that can be used in a variety of dishes, from hearty roasts to savory stews and soups. Here are a few cooking tips to enhance your turkey meal:
- Roast or Grill: A simple way to enjoy turkey is by roasting or grilling it. Season the meat with herbs such as rosemary, thyme, and garlic for added flavor. Pair it with roasted vegetables like carrots, potatoes, or Brussels sprouts for a balanced meal.
- Slow Cook: Turkey is perfect for slow cooking in soups, stews, or casseroles. The long cooking time helps the meat retain moisture and become tender.
- Stuffings & Sides: Incorporate turkey into sandwiches, wraps, or salads. It pairs beautifully with a variety of side dishes, from wild rice to mashed potatoes and green beans.
- Use in Soups and Broths: Turkey bones can be used to make a flavorful broth that can be the base of many soups, providing extra nutrients and depth of flavor.
Conclusion
Turkey whole meat, skin raw, is an excellent choice for those looking for a high-protein, low-carb, and nutrient-dense food option. Whether you’re preparing a simple roast or incorporating it into more elaborate dishes, this lean meat offers a wide range of health benefits. With its high protein content, essential vitamins and minerals, and minimal carbs, turkey is a great addition to any diet, especially for those looking to maintain or build muscle, support heart health, or simply enjoy a delicious, wholesome meal.
For those following specific dietary preferences like low-carb, keto, paleo, or gluten-free, turkey is a reliable and delicious option that can be easily adapted to fit a variety of culinary creations. With its rich nutritional profile and versatility in the kitchen, turkey meat continues to be a staple in healthy, balanced meals.
