The turkey is a large bird native to North America. It’s hunted in the wild, as well as raised on farms.
This article tells you all you need to know about turkey, including its nutrition, calories, and how to add it into your diet.
Turkey is rich in nutrients. Two thick slices (84 grams) of turkey contain (1):
The nutrients in turkey depend on the cut. For example, dark meat, which is found in active muscles such as the legs or thighs, tends to have more fat and calories than white meat — whereas white meat contains slightly more protein (2, 3).
Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts.
For example, 3.5 ounces (100 grams) of turkey with the skin packs 169 calories and 5.5 grams of fat, whereas the same amount without the skin has 139 calories and just 2 grams of fat (4).
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5).
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (6, 7).
Additionally, a high-protein diet may even support weight loss by promoting feelings of fullness (8, 9).
Just 2 thick slices (84 grams) of turkey pack 24 grams of protein — an impressive 48% of the DV (1).
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10, 11, 12).
However, other studies claim that processed meat — not red meat itself — has a negative effect on health (5, 13, 14).
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick slices (84 grams) of turkey pack 61% of the DV for vitamin B3, 49% for vitamin B6, and 29% for vitamin B12 (1).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
Selenium helps your body produce thyroid hormones, which regulate your metabolism and growth rate (18, 19).
Zinc is an essential mineral needed for many different bodily processes, such as gene expression, protein synthesis, and enzyme reactions (1, 20).
Although this meat has many benefits, it’s important to limit processed turkey products, as these items can be loaded with salt.
Processed varieties, such as turkey ham, sausages, and nuggets, may harbor large amounts of salt. Sodium is usually added as either a preservative or flavor enhancer (5).
Research shows that consuming excess salt may increase your risk of stomach cancer. Conversely, cutting back on your salt intake may reduce high blood pressure (21, 22).
Some processed turkey products like salami and pastrami hold up to 75% of the DV for sodium per 3.5 ounces (100 grams). The same portion of turkey sausage supplies over 60% of the DV (23, 24, 25).
In comparison, 3.5 ounces (100 grams) of unprocessed, cooked turkey provides just 31% of the DV for sodium (1).
Fresh or frozen turkey can be purchased year-round from your local grocery store or butcher shop.
This meat is often roasted in the oven but can also be slow-cooked using a slow-cooker or crock pot until tender.
Turkey can also be bought minced and used to replace ground beef in dishes like spaghetti Bolognese or cottage pie.
As noted above, it’s best to limit your intake of processed turkey products, such as sausages and sandwich meat.
It may support various aspects of health, including muscle growth and maintenance, due to its rich supply of nutrients.
This article tells you all you need to know about turkey, including its nutrition, calories, and how to add it into your diet.
The nutrients in turkey depend on the cut. For example, dark meat, which is found in active muscles such as the legs or thighs, tends to have more fat and calories than white meat — whereas white meat contains slightly more protein (2, 3).
Some processed turkey products like salami and pastrami hold up to 75% of the DV for sodium per 3.5 ounces (100 grams). The same portion of turkey sausage supplies over 60% of the DV (23, 24, 25).
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10, 11, 12).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
A 3 1/2-ounce portion of turkey is about the size and thickness of a new deck of cards. The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin. One gram of fat contains 9 calories, and one gram of protein contains 4 calories.
Go for fresh, lean, organic, and pasture-raised turkey that has 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.
8 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our
The breast of the turkey has less fat and calories than most other cuts of meat. However, do not assume just because a product is made from turkey that it is better for you. 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.
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 throughout the day. Other good choices for protein include nuts, fish, eggs, dairy, soy, and legumes.
FAQ
How many calories are in a slice of roasted turkey?
How many calories are in 4 oz of turkey breast?
What is one serving of roast turkey?
How many calories are in white meat turkey?
