Turkey Giblets (Raw) – Nutritional Breakdown & Information
Turkey giblets, typically consisting of the heart, liver, and gizzards, are often included in a whole turkey package and are a flavorful addition to various dishes. When prepared and cooked properly, turkey giblets can add rich flavor and essential nutrients to your meals. Below is a detailed breakdown of the nutritional content and health benefits of raw turkey giblets.
Nutritional Information (Per 100g of Raw Turkey Giblets)
| Nutrient | Amount |
|---|---|
| Energy | 124 kcal |
| Protein | 18.18 g |
| Total Fat | 5.09 g |
| Saturated Fat | 1.452 g |
| Carbohydrates | 0.07 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 18 mg |
| Iron | 5.92 mg |
| Magnesium | 22 mg |
| Phosphorus | 223 mg |
| Potassium | 198 mg |
| Sodium | 136 mg |
| Zinc | 3.23 mg |
| Copper | 0.577 mcg |
| Manganese | 0.19 mg |
| Selenium | 49.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.149 mg |
| Riboflavin (B2) | 1.393 mg |
| Niacin (B3) | 8.694 mg |
| Vitamin B6 | 0.654 mg |
| Folate (B9) | 331 mcg |
| Vitamin B12 | 13.06 mcg |
| Vitamin A | 3939 mcg |
| Vitamin E | 0.25 mg |
| Vitamin D2 | 0.8 mcg |
Health Benefits of Turkey Giblets:
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High-Quality Protein: Turkey giblets are an excellent source of lean protein, which is essential for muscle building, tissue repair, and maintaining a strong immune system. With 18.18 grams of protein per 100g serving, they can be a great addition to your diet if you are looking to boost your protein intake.
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Rich in Vitamins and Minerals: Turkey giblets are packed with essential nutrients such as iron, phosphorus, and selenium. The high iron content supports red blood cell production and helps prevent iron-deficiency anemia. Phosphorus is vital for bone health, while selenium plays an important role in antioxidant defense and thyroid function.
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Packed with B Vitamins: Giblets are an excellent source of several B vitamins, including B12, niacin, riboflavin, and folate. Vitamin B12 is crucial for nerve function and the production of red blood cells, while niacin (vitamin B3) supports metabolism and skin health.
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Vitamin A for Vision and Skin Health: With over 3,900 mcg of vitamin A per 100g serving, turkey giblets are an excellent source of this fat-soluble vitamin, which is important for vision, immune function, and skin health.
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Mineral Content: Besides iron and phosphorus, turkey giblets also provide a good amount of zinc, which is essential for wound healing, immune function, and cell division, and copper, which supports cardiovascular health.
Allergen Information:
Turkey giblets, being an animal product, may be unsuitable for individuals following a vegetarian, vegan, or kosher diet. Additionally, as a poultry product, it is important to ensure that turkey giblets are properly cooked to avoid any risk of foodborne illness, especially for individuals with weakened immune systems. While turkey giblets do not typically cause common allergens like gluten or dairy, it’s always recommended to consult a healthcare provider if you have concerns regarding allergies to specific animal proteins.
Dietary Preferences:
- High Protein: Ideal for those following high-protein diets, such as ketogenic or paleo diets.
- Low Carb: Suitable for individuals following low-carb diets, such as the Atkins or keto diet, as turkey giblets contain only trace amounts of carbohydrates.
- Iron-Rich: A great choice for individuals with iron deficiency or those looking to boost their iron intake, especially in cases of anemia.
Cooking Advice:
Turkey giblets can be used in a variety of dishes, including gravies, soups, or stuffing. To maximize their flavor and nutrient content, cook them gently by simmering or slow cooking. When preparing giblets for a savory gravy or broth, be sure to remove any inedible parts (like the neck and heart) and season with herbs, onions, and garlic for added depth. Giblets can also be sautéed, roasted, or even blended into spreads or pâtés for a rich, flavorful dish.
Conclusion:
Turkey giblets are not only a flavorful addition to many traditional dishes but also a powerhouse of nutrients. High in protein, packed with essential vitamins and minerals, and low in carbohydrates, they offer a variety of health benefits that can complement a balanced diet. Whether used in homemade gravies, soups, or as a stand-alone dish, turkey giblets can enhance your meals and help you meet your nutritional needs.
Remember, turkey giblets should always be cooked thoroughly to ensure food safety, and they can be enjoyed by individuals who appreciate their rich, savory taste and health benefits.
