Turkey (Whole Meat, Skin Cooked, Roasted) – Nutritional Information
Turkey is a lean, high-protein poultry option, perfect for anyone looking to boost their protein intake while keeping fats in check. This roasted, skin-on whole turkey meat offers a wealth of essential vitamins and minerals that contribute to overall health. Packed with protein, low in carbs, and rich in key nutrients like iron, magnesium, and potassium, turkey serves as a satisfying and nourishing component of any meal. Here’s a breakdown of its nutritional profile:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 189 kcal |
| Protein | 28.55 g |
| Total Fat | 7.39 g |
| Saturated Fat | 2.155 g |
| Carbohydrates | 0.06 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 14 mg |
| Iron | 1.09 mg |
| Magnesium | 30 mg |
| Phosphorus | 223 mg |
| Potassium | 239 mg |
| Sodium | 103 mg |
| Zinc | 2.48 mg |
| Copper | 0.093 mcg |
| Manganese | 0.014 mg |
| Selenium | 29.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.045 mg |
| Riboflavin (Vitamin B2) | 0.281 mg |
| Niacin (Vitamin B3) | 9.573 mg |
| Vitamin B6 | 0.616 mg |
| Folate | 9 mcg |
| Vitamin B12 | 1.02 mcg |
| Vitamin A | 12 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0.4 mcg |
Allergen Information:
Turkey is naturally free of common allergens such as gluten, dairy, and nuts, making it an excellent choice for those with dietary restrictions or sensitivities. It is important to ensure that any seasoning or marinade used on the turkey is also free of allergens if needed.
Dietary Preferences:
- High Protein: Ideal for those following high-protein diets like keto or paleo.
- Low Carb: Suitable for low-carb and ketogenic diets, as turkey contains only trace amounts of carbohydrates.
- Gluten-Free: Naturally gluten-free, making it a safe option for those with celiac disease or gluten sensitivities.
- Dairy-Free: Does not contain any dairy, suitable for individuals with lactose intolerance or those avoiding dairy.
- Paleo-Friendly: As a whole, unprocessed meat, turkey fits perfectly within the paleo diet framework.
Culinary Tips:
- Roasting: For the most flavorful and tender turkey, roasting with the skin on helps retain moisture and enhance taste. You can baste the turkey with a little butter or olive oil to enrich its flavor.
- Flavoring: Try seasoning your turkey with herbs like rosemary, thyme, and sage for a classic touch. Adding a bit of garlic or lemon can also elevate the flavor profile.
- Leftovers: Roasted turkey is versatile—use leftovers for sandwiches, salads, or soups.
Conclusion:
Roasted turkey is not only a lean source of protein but also a nutrient-dense option, packed with vitamins and minerals that support muscle health, immune function, and overall well-being. Whether served as the centerpiece of a holiday meal or incorporated into everyday dishes, turkey is a healthy and delicious option for all dietary needs.
