Turkey Heart – Nutritional Profile and Benefits
Turkey heart is an often-overlooked yet highly nutritious organ meat that is packed with essential nutrients. Whether you’re following a special dietary plan or simply looking for a nutrient-dense food option, turkey heart offers a variety of benefits. It is an excellent source of protein, vitamins, and minerals, making it a great addition to any balanced diet, especially for those seeking to maintain healthy muscle mass and metabolic function.
Nutritional Breakdown
Here’s a closer look at the nutritional content of turkey heart, with values per 100 grams of the product:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 174 kcal |
| Protein | 24.88 g |
| Fat | 7.52 g |
| Saturated Fats | 1.90 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 21.0 mg |
| Iron | 6.96 mg |
| Magnesium | 28.0 mg |
| Phosphorus | 241.0 mg |
| Potassium | 203.0 mg |
| Sodium | 140.0 mg |
| Zinc | 4.6 mg |
| Copper | 0.825 mcg |
| Manganese | 0.121 mg |
| Selenium | 56.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.236 mg |
| Riboflavin (Vitamin B2) | 1.54 mg |
| Niacin (Vitamin B3) | 7.76 mg |
| Vitamin B6 | 0.608 mg |
| Folate (Vitamin B9) | 8.0 mcg |
| Vitamin B12 | 13.9 mcg |
| Vitamin A | 16.0 mcg |
| Vitamin E | 0.13 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Turkey heart is naturally free from common allergens like gluten, dairy, and soy. However, individuals with specific food sensitivities or allergies should be cautious of cross-contamination if prepared alongside other allergens in a shared kitchen environment.
Dietary Preferences
Turkey heart fits a variety of dietary needs and preferences:
- High-Protein Diets: With nearly 25 grams of protein per 100 grams, turkey heart is a fantastic option for individuals looking to increase their protein intake, especially for muscle repair and growth.
- Low-Carb & Keto Diets: With 0 grams of carbohydrates, turkey heart is an ideal choice for those following low-carb or ketogenic diets.
- Iron-Rich Diets: Turkey heart contains a significant amount of iron (6.96 mg per 100g), which is beneficial for those looking to prevent iron-deficiency anemia.
- Paleo & Whole30: Organ meats like turkey heart are a staple in paleo and Whole30 eating plans, providing nutrient-dense options that are free from processed ingredients.
Health Benefits of Turkey Heart
- Rich in Protein: Turkey heart offers an excellent source of lean protein, essential for tissue repair, immune function, and enzyme production.
- High in Minerals: This organ meat is a powerhouse of minerals, including phosphorus, iron, zinc, and magnesium, all of which are vital for bone health, red blood cell production, and immune support.
- Boosts Metabolism: Turkey heart is rich in B vitamins, including niacin, riboflavin, and vitamin B12, which help in energy production and overall metabolic function.
- Supports Heart Health: Despite being a source of animal fat, turkey heart contains beneficial fatty acids that contribute to heart health when consumed in moderation.
Culinary Tips
Turkey hearts can be prepared in a variety of ways, and here are some helpful tips for incorporating them into your meals:
- Slow Cook: Turkey hearts can be slow-cooked in stews or soups, where they absorb the flavors of the broth and become tender.
- Grill or Sauté: For a quick meal, turkey hearts can be grilled or sautéed, much like chicken livers, to achieve a crispy exterior while maintaining their tender interior.
- Stuffed: You can stuff turkey hearts with a savory filling such as rice, vegetables, and herbs for an impressive and nutritious dish.
- Ground: Turkey heart can also be ground and used in burgers or meatballs for a protein-packed alternative to ground beef or turkey.
Conclusion
Turkey heart is a nutrient-dense organ meat that should not be overlooked. With its high protein content, low carbohydrate profile, and rich supply of essential vitamins and minerals, it offers a myriad of benefits for anyone looking to enhance their diet with more nutritious, whole foods. Whether you’re following a special dietary regimen or simply looking to diversify your meals, turkey heart is an excellent addition to your cooking repertoire.
