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Here are some key points about turkey meat. More detail and supporting information is in the main article.
- Eighty-five grams of roasted turkey breast contains around 125.
- In contrast, 85 grams of roasted dark turkey meat contains around 147calories.
- Dark meat of turkey typically contains more vitamins and minerals.
- Turkey breast meat contains less calories and fat than most other cuts of meat.
- Turkey meat contains the mineralselenium.
- Processed turkey meat can have a high sodium content.
- Turkey should be cooked until its internal temperature reaches 165 degrees Fahrenheit.
- Pasture-raised turkeys typically have higher omega-3 content than factory-farmed turkeys.
Nutritional breakdown of turkey
According to the USDA National Nutrient database, 3 ounces (85 grams) of turkey, breast, from whole bird, non-enhanced, meat only, roasted, contains 125 calories, 2 grams of fat, 0 grams ofcarbohydrate (0 grams of sugar and 0 grams of fiber) and 26 grams of protein.
In comparison, 85 grams of dark turkey meat, roasted, contains 147 calories, 5 grams of fat, 0 grams of carbohydrate (0 grams of sugar and 0 grams of fiber) and 24 grams of protein.
Turkey contains vitamins B-6 and B-12, niacin, choline, selenium and zinc. The dark meat of turkey tends to contain more vitamins and minerals, but also has more fat and calories.
You may have heard of the amino acid tryptophan, said to be the cause of all the napping after a big Thanksgiving dinner. While it is true that turkey contains tryptophan, it is not in an amount high enough to induce sleep. In fact, all meats contain tryptophan. Eating turkey at Thanksgiving should not make you any more drowsy than eating a pork chop on an ordinary Tuesday evening.
Possible health benefits of consuming turkey
Eating foods like turkey that are high in protein help to increase the feeling of satiety and make you feel fuller for a longer period. Getting enough protein ensures maintenance of lean muscle mass and can keepinsulin levels stable after meals. That being said, protein is the one nutrient that most meat-eaters are already getting plenty of.
Keep in mind that the amount of protein at each meal matters; you can only absorb so much at one time. Make sure to have a lean protein source at each meal and spread your intake out throughout the day. Other good choices for protein include nuts, fish, eggs, dairy, soy and legumes.
The breast of the turkey has less fat and calories than most other cuts of meat, but do not assume that just because a product is made from turkey that it is healthier. For example, a burger made from ground turkey can contain just as much saturated fat as a beef burger, depending on how much dark meat is included in the ground turkey.
Make sure to check the package for fat content or % leanness and compare. Turkey contains the mineral selenium, which studies have suggested higher intakes of may decrease the risk of colorectal, prostate, lung, bladder, skin, esophageal, and gastriccancers.
How to incorporate more turkey into your diet
Avoid processed turkey in the form of deli meats, hot dogs and turkey bacon, which are high in sodium. Even frozen, pre-packed turkey burgers can be full of added salt and preservatives.
Go for fresh, lean, organic and pasture-raised turkey, which have been raised in humane conditions without antibiotics. Factory farmed and conventionally raised turkeys are often injected with salt, water and other preservatives during processing to extend shelf life and cut costs. Pasture-raised turkeys with access to vegetation also have a higher omega-3 content than factory-farmed turkeys.
Heritage turkeys are raised in smaller flocks, given access to the outdoors and allowed extra grow time. They provide more flavorful meat and are not injected with salt or preservatives.