Turkey Liver (Raw)
Turkey liver is a highly nutritious ingredient that offers a rich source of protein, essential vitamins, and minerals. It is often used in a variety of dishes, from pâtés to soups, or even roasted as a standalone entrée. Known for its distinctive flavor, turkey liver provides a robust nutritional profile, making it an excellent addition to a balanced diet.
Nutritional Information:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 128 kcal |
| Protein | 18.26 g |
| Total Fat | 5.5 g |
| Saturated Fat | 1.664 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 20 mg |
| Iron | 8.94 mg |
| Magnesium | 24 mg |
| Phosphorus | 279 mg |
| Potassium | 214 mg |
| Sodium | 131 mg |
| Zinc | 3.37 mg |
| Copper | 0.863 mcg |
| Manganese | 0.296 mg |
| Selenium | 68.7 mcg |
| Vitamin C | 24.5 mg |
| Thiamin (Vitamin B1) | 0.206 mg |
| Riboflavin (Vitamin B2) | 2.247 mg |
| Niacin (Vitamin B3) | 11.233 mg |
| Vitamin B6 | 1.04 mg |
| Folate | 677 mcg |
| Vitamin B12 | 19.73 mcg |
| Vitamin A | 8058 mcg |
| Vitamin E | 0.24 mg |
| Vitamin D2 | 1.3 mcg |
Allergen Information:
Turkey liver does not contain common allergens like dairy, gluten, or nuts, making it suitable for a wide variety of dietary preferences. However, individuals with a poultry allergy should avoid consuming turkey liver.
Dietary Preferences:
- High in Protein: Ideal for individuals looking to boost their protein intake, especially those following a high-protein diet.
- Rich in Iron: Beneficial for individuals needing to improve iron levels, such as those with iron-deficiency anemia.
- Low-Carb: A great option for those following low-carbohydrate diets like Keto or Paleo.
- Gluten-Free and Dairy-Free: Perfect for those with gluten sensitivity or dairy intolerances.
- Rich in Vitamin A and B12: Provides significant support for vision health, immune function, and red blood cell formation.
Advice:
Turkey liver is an excellent source of essential nutrients, particularly for individuals seeking to increase their intake of iron, folate, and vitamin B12. Its robust flavor works well when paired with complementary ingredients like onions, garlic, or herbs. Be sure to cook turkey liver thoroughly to ensure food safety and enhance its taste. While it is low in carbs, it is a rich source of fats, so it is best consumed in moderation for those monitoring their fat intake.
Conclusion:
Incorporating turkey liver into your meals is an easy way to add a dense nutrient profile to your diet. Whether used in pâté, gravies, or as a main dish, it provides essential vitamins and minerals while being an excellent protein source. Given its unique combination of flavors and nutritional benefits, turkey liver is a valuable ingredient to experiment with in your culinary repertoire.
