Nutritional information about turkey – Know the health benefits and nutritional value of this lean and rich meat in protein.

Nutritional information about turkey - Know the health benefits and nutritional value of this lean and rich meat in protein.

The turkey, a popular bird meat, is not only delicious, but also offers several health benefits. It is full of essential nutrients that can contribute to a balanced diet. Let’s see in more detail the nutritional data of the turkey and how you can improve your general wel l-being.

1. Macronutrients:

  • Turkey is a great source of lean proteins, essential for growth, repair and maintenance of muscles.
  • It is low in fat, especially saturated, which makes it a cardiosaludable option for people who wish to control their cholesterol levels.
  • This bird meat is also a good source of vitamins and minerals, such as iron, zinc, phosphorus and group B vitamins, which play vital roles in various body functions.

Tip: Includes turkey as part of your balanced diet to cover your protein needs and enjoy the numerous benefits it brings to health.

2. Micronutrients:

Micronutrients Quantity per ration
Iron 2. 3 mg of iron
Zinc 3. 8 mg of zinc
Match 190 mg

These micronutrients are essential to keep blood cells healthy, favor immune function, promote bone health and contribute to energy metabolism.

Nutrition Facts on Turkey: A Health Perspective

1. Protein content: The turkey is famous for its high protein content, which makes it an excellent option for people who wish to cover their daily protein needs. Proteins are crucial to build and repair tissues, reinforce the immune system and promote growth and development in general. A ration of 100 grams of turkey provides a substantial amount of protein, contributing to cover the daily needs of the organism.

  • Approximate protein content in a ration of 100 grams of turkey:
  • 30g chicken breast
  • Fish (salmon): 22 g
  • Beef: 26 g
  • Turkey: 29 g

“The turkey offers a protein content comparable to that of the chicken and veal breast, while it is lower in fat and calories.”

2. Low in fat: turkey is a lean meat that, by nature, is low in fat, especially when consumed without skin. This makes it an excellent option for people who want to maintain a healthy weight or control their cholesterol levels. The fat content of the turkey, especially saturated fat, is significantly lower than many other types of meat. Opting for turkey as the main source of protein can be an intelligent dietary decision for those who give priority to heart health.

Nutrients Quantity per 100 g of turkey
Protein 29g
Total fat 2. 4g
Saturated fat 0. 8g
Cholesterol 58mg
Sodium 51mg

“Turkey is a low-fat meat option that can help control cholesterol levels and support heart health.”

Protein Content of Turkey

The protein content of turkey depends on several factors, such as the cut of meat and the preparation method. On average, a 85-gram serving of cooked skinless turkey breast provides approximately 26 grams of protein, making it an excellent source of lean protein. It is important to note that the protein content of different cuts of turkey can vary slightly.

turkey cut Protein content per 85 g (3 ounce) serving
Breast (without skin) 26 grams
Thigh (without skin) 24g
Thigh (without skin) 21 grams

“Including turkey in your diet can help you meet your protein needs while providing a lean option with a relatively low fat content.”

Additionally, turkey protein is considered a complete protein, as it contains all the essential amino acids that our body cannot produce on its own. Essential amino acids are necessary to build and repair tissues, as well as regulate various body processes. Incorporating turkey into meals can contribute to a complete diet that promotes overall health and well-being.

Nutritional Benefits of Turkey

One of the main nutritional benefits of turkey is its high protein content. Proteins are essential for the growth, repair and maintenance of our body’s tissues. It is also important for the production of enzymes, hormones and antibodies. Including turkey in your meals can help you meet your daily protein needs and promote muscle development and recovery.

  • Turkey is a great source of vitamins and minerals. It contains important nutrients such as B vitamins, including vitamin B6 and niacin, which are involved in energy metabolism and brain function. It is also a good source of selenium, a mineral with antioxidant properties that contributes to immune function and thyroid health.
  • Due to its low fat content, turkey is a heart-healthy option. It contains less saturated fat than other meats, which may help reduce the risk of heart disease. Additionally, turkey is a good source of monounsaturated fats, which have been associated with improving cholesterol levels and reducing the risk of cardiovascular problems.

The turkey also brings the essential amino acids, which are the basic components of proteins. These amino acids cannot be produced by the body and must be obtained from the diet. Including turkey in your meals guarantees a complete protein source that contains all the essential amino acids necessary for optimal health and wel l-being.

Nutritional Profile of Turkey

Nutrients Quantity per 100 g
Protein 30g
Fat 3g
Calories 165
Cholesterol 70 mg
Iron 1. 3 mg

Note: Nutritional values may vary according to turkey cut and cooking method.

Vitamins and Minerals Found in Turkey

1. Vitamin B6

Pavo is an excellent source of vitamin B6, also known as pyridoxin. This hydrosoluble vitamin is essential for protein, carbohydrate and fat metabolism, helping to convert food into energy. It also plays a crucial role in the production of red blood cells, neurotransmitters and DNA. Vitamin B6 intervenes in more than 100 enzymatic reactions of the organism, contributing to the health of the immune system and the correct development of the brain.

2. Niacin (Vitamin B3)

Niacin, another vitamin B abundant in turkey, plays a vital role in bodily functions such as energy production, DNA repair and health maintenance and nerves. It helps convert carbohydrates into energy and participates in the synthesis of hormones and fatty acids. Niacin also contributes to cardiovascular health by improving cholesterol levels and reducing the risk of cardiovascular diseases.

3. Selenium

Selenium is a tracement present in the turkey that acts as an antioxidant, protecting oxidative stress cells and reducing the inflammation of the organism. It plays a fundamental role in thyroid health, since it contributes to the production and conversion of thyroid hormones. Selenium also contributes to the synthesis of DNA, immune function and fertility. Turkey consumption as food rich in selenium can help cover the daily needs of the organism of this essential mineral.

Main vitamins and minerals present in the turkey:
Vitamins Minerals
– Vitamin B6 – Selenium
– Niacin (vitamin B3) – Zinc
– B12 vitamin – Iron
– Riboflavina (vitamin B2) – Match
– Vitamin E – Potassium

Includes turkey in your diet to benefit from its rich content in essential vitamins and minerals such as vitamin B6, Niacin, Selenium and others. These nutrients play a crucial role in the maintenance of various body functions, such as metabolism, cardiovascular health, immune function and thyroid health.

Fat content in turkey

As for the fatty content of the turkey, it is mainly composed of saturated and unsaturated fats. Saturated fats are considered less healthy, since they can increase “bad” cholesterol levels in the blood, which can cause heart disease. On the other hand, unsaturated fats, including monounsaturated and polyunsaturated, can have a positive impact on heart health when consumed in moderation.

  • Saturated fats: saturated fats are usually found in the skin and dark meat of the turkey. These fats are solid at room temperature and can contribute to increasing the risk of heart disease. It is advisable to limit the consumption of saturated fats to maintain a healthy diet.
  • Monounsaturated fats: monounsaturated fats, commonly known as “good” fats, are found in the white meat of the turkey. These fats can be beneficial to the health of the heart when consumed in moderation. Including sources of monounsaturated fats in the diet can be a healthier option.
  • Polynsaturated fats: polyunsaturated fats, another type of “good” fat, are also present in the turkey. These fats can help reduce bad cholesterol levels, thus reducing the risk of heart disease. Consuming foods rich in polyunsaturated fats, such as turkey, can be a healthier option compared to saturated fats.

It is important to note that, although the turkey contains fat, it is generally considered a lean meat option compared to other poultry or red meat. However, the specific fat content can vary depending on factors such as meat cutting and if it includes the skin.

Type of fat Content per 100 g
Total fat 2. 6g
Saturated fat 0. 7g
Monounsaturated fat 0. 8g
Polyunsaturated fat 0. 5g

According to the nutritional information of the turkey per 100 grams, it is evident that the total fat content is relatively low. It is important to remember that moderation and balance are essential to maintain a healthy diet, and the incorporation of lean protein sources such as turkey can be part of a complete and nutritious meal plan.

Calories in Turkey

When it comes to calories, turkey is a favorable option compared to other meats, especially rich in saturated fats. A ration of 3 ounces of roasted turkey breast without skin contains approximately 125 calories, which makes it a lean protein option. It is important to keep in mind that consuming turkey skin can significantly increase calorie counting. Removing the skin reduces the caloric content to about 115 calories per 3-ounce ration.

  • A ration of 3 ounces of roasted turkey breast without skin contains about 125 calories.
  • If the skin is removed, the caloric content is reduced to about 115 calories per ration of 3 ounces.
  • The turkey contains less calories than rich meats in saturated fats.

Did you know what? A ration of 3 ounces of turkey breast without skin provides an excellent source of protein, with approximately 26 grams.

In addition, turkey is a rich source of essential amino acids, vitamins and minerals. It contains group B vitamins, such as Niacin and vitamin B6, which help convert food into energy and favor brain function. The turkey is also a good source of selenium, a mineral that plays a vital role in metabolism and immune function.

Nutrients Amount per ration of 3 ounces
Protein 26 grams
Calories 115-125
Niacin (vitamin B3) 5. 8 milligrams
Vitamin B6 0. 7 milligrams
Selenium 27. 2 micrograms

Health Considerations When Consuming Turkey

1. Protein content: One of the main benefits of health turkey is its high protein content. Proteins play a crucial role in various bodily functions, such as tissue repair, support for immune function and the promotion of muscle growth. A turkey ration provides a significant amount of proteins, so it is an excellent option for people who require greater protein intake, such as athletes, bodybuilders or those that recover from injuries.

2. Cholesterol levels: turkey is known for being a lean font of meat. It contains less saturated fats than other meats, which can be beneficial to maintain healthy cholesterol levels. The high levels of saturated fats in the diet have been related to a higher risk of heart disease. If bullfighting cuts are chosen and visible fat is trimmed before cooking, the consumption of saturated fats can be minimized and reduce the risk of high cholesterol levels.

Tip: so that the turkey is even healthier, take off your skin before consuming it. The skin has a higher fat content, including saturated fats, which can contribute to greater calorie consumption and possible negative effects on heart health.

Nutritional Value of Turkey

Nutrients Quantity per 100 g
Protein 29g
Calories 135
Total fat 3. 6g
Saturated fat 1g
Cholesterol 76 mg
Iron 1. 2 mg

3. Essential nutrients: Apart from protein, turkey also contains essential nutrients that are vital to maintain health in general. It is especially rich in iron, important for the production of red blood cells and the transport of oxygen in the body. Consuming turkey as part of a balanced diet can help cover the recommended daily intake of iron and favor healthy blood circulation.

  • The turkey is a source of lean meat, which makes it a healthier alternative to red meat.
  • Its high protein content favors growth and muscle repair.
  • Skinless turkey reduces the consumption of saturated fats.
  • The turkey is a good source of iron and other essential nutrients.

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

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