Turkey Nutritional Facts



Turkey Meat Nutritional Value | Turkey Products Nutritional Value
Turkey Cooking Nutritional Tips

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

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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