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Turkey Meat Nutritional Value | Turkey Products Nutritional Value
Turkey Cooking Nutritional Tips
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The USDA recommends 2 or 3 servings of meat, fish, or poultry per day. A serving of any type of cooked meat is equal to 3 ounces and is about the size of a deck of cards. Concerns over saturated fat and cholesterol have caused many people to reduce or eliminate their consumption of many types of red meat and to choose a healthier alternative such as turkey. Compared to other meats, turkey has fewer calories, less fat, less cholesterol, and very little sodium, but it is high in protein, vitamins, and minerals.
Most of the fat in turkey is within the skin and most of the fat within the meat is in the dark meat. The white meat with the skin removed is a good food source for people on low-fat and/or low sodium diets. The meat fiber is easier to digest than other types of meat, which makes it a good choice for individuals that may have digestive problems. Turkey is an excellent source of several important vitamins and nutrients such as iron, niacin, zinc, potassium, and B vitamins. |
Turkey Meat Nutritional Value
Nutritional Value Comparison of Turkey Meat to Other Meats
(Based on a 3 ounce Serving Size) |
Type of Meat
|
Calories
|
Fat
(grams) |
Saturated Fat
(grams) |
Protein
(grams) |
Cholesterol
(milligrams) |
Turkey Breast
skinless,roasted |
115 |
0.6 |
0.2 |
26 |
67 |
Turkey Breast
skin on, roasted |
161 |
6.3 |
1.8 |
24 |
67 |
Turkey Dark Meat
skinless, roasted |
159 |
6.1 |
2.1 |
24 |
72 |
Turkey Leg
skin on, roasted |
177 |
8.3 |
2.6 |
24 |
72 |
Chicken Breast
skin on, roasted |
170 |
7.0 |
2.0 |
25 |
70 |
Chicken Breast
skinless, roasted |
120 |
1.5 |
0.5 |
24 |
70 |
Duck
skinless, roasted |
171 |
9.5 |
3.5 |
20 |
76 |
Lamb Shank
fat trimmed, roast |
153 |
5.7 |
2.0 |
24 |
74 |
Beef Tenderloin
fat trimmed, roast |
180 |
8.5 |
3.2 |
24 |
70 |
Beef Chuck Blade
fat trimmed, braise |
210 |
11.0 |
4.0 |
26 |
90 |
Pork Tenderloin
fat trimmed, roast |
139 |
4.1 |
1.4 |
26 |
67 |
Pork Blade Roast
fat trimmed, roast |
191 |
9.2 |
3.3 |
25 |
75 |
Turkey Products Nutritional Value
Nutritional Value of Various Turkey Products
(Based on a 3 ounce Serving Size) |
Type of Product
|
Calories
|
Fat
(grams) |
Saturated Fat
(grams) |
Protein
(grams) |
Cholesterol
(milligrams) |
Turkey Loaf
Luncheon Meat
breast meat |
94 |
1.4 |
0.4 |
19 |
35 |
Turkey Ham
|
109 |
4.3 |
1.5 |
16 |
48 |
Cooked
Turkey Roast
light and dark |
132 |
5.0 |
1.6 |
18 |
45 |
Ground Turkey
cooked |
200 |
11.2 |
2.9 |
23 |
87 |
Turkey Pastrami
|
120 |
5.3 |
1.5 |
16 |
46 |
Canned
Turkey Meat
with broth |
139 |
5.9 |
1.7 |
20 |
56 |
Turkey Hot Dog
|
192 |
15 |
5.0 |
12 |
91 |
Turkey Bratwurst
lean |
131 |
7.7 |
1.9 |
13 |
42 |
Turkey Cooking Nutritional Tips
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Turkey can be even more nutritious if it is prepared using a low fat cooking method. Try one of the following healthy cooking methods if your goal is to enjoy turkey cooked with little or no added fat:
- Skinless turkey pieces can be poached in water, wine, and/or broth with herbs and spices added. This will keep the meat moist and add flavor from the poaching liquid. Since no fat is added, the turkey retains its nutritional benefits.
- Steaming is another healthy cooking method and because the turkey is surrounded by steam rather than water, none of the valuable nutrients leach out.
- Stir-frying uses very little oil and cooks bite-size turkey pieces quickly. The vegetables, herbs, spices, and various condiments cooked with the turkey add flavor and provide a healthy, low calorie, low fat dish.
- Grilling is becoming one of the most popular methods of cooking turkey and it is also one of the most healthy. The grilling process allows fat to drip away from the turkey as it cooks, keeping the meat nutritious and flavorful.
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