Turkey and gravy
Category: Poultry Products State: Frozen
Nutrition Highlights
Serving Size
Calories
57
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 20 (35.4%) |
| Protein | 20 (35.1%) |
| Carbohydrate | 16 (27.6%) |
| Total | 57 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 72 (85.1%) |
| Protein | 5.0 (5.9%) |
| Carbohydrate | 3.9 (4.6%) |
| Fat | 2.2 (2.6%) |
| Ash | 1.5 (1.8%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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High in protein to support muscle growth and maintenance. A 3-ounce serving of turkey provides around 26 grams of protein
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Rich in B vitamins like niacin, riboflavin and vitamin B6 which are important for energy production and red blood cell formation
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Contains selenium which is an antioxidant that may help protect cells from damage. Turkey is also a good source of selenium
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Low in fat and calories compared to other meats. A 3-ounce serving of roasted turkey breast has only 3 grams of fat and 110 calories
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Gravy adds flavor and moisture to turkey while also providing extra nutrients. Homemade gravy can be made with pan drippings and broth for extra turkey flavor
Risks
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High in sodium. Turkey and gravy are often high in sodium which can increase blood pressure risk over time with frequent consumption
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High in saturated fat and calories. Turkey skin and gravy contain saturated fat and calories which can contribute to weight gain and increased cholesterol levels if consumed in large portions regularly
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May contain preservatives. Frozen turkey and gravy often contain preservatives like sodium nitrate which have been linked to some cancer risks with very high intakes
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Lacks nutrients. Processed turkey and gravy are low in nutrients like fiber, vitamins and minerals compared to whole foods. Frequent consumption displaces healthier options
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Potential allergens. Turkey and gravy contain common allergens like gluten and dairy which can trigger reactions in sensitive individuals
Additional Information
Turkey and gravy, frozen, is a popular food product that offers several nutritional benefits along with some potential risks. Let's delve into each aspect in detail.
Nutritional Benefits:
1. High-Quality Protein: Turkey is a fantastic source of lean protein. It contains all the essential amino acids required for muscle repair, growth, and overall body functions. Protein is also known to promote satiety, making it an excellent choice for weight management.
2. Low in Fat: Turkey, especially the breast meat, is naturally low in fat, particularly saturated fat. This makes it a heart-healthy option, as excessive saturated fat intake has been linked to an increased risk of heart disease.
3. Rich in Vitamins and Minerals: Turkey is a good source of various vitamins and minerals, including vitamin B6, niacin, selenium, phosphorus, and zinc. These nutrients play vital roles in energy metabolism, immune function, and maintaining healthy bones and tissues.
4. Source of Iron: Iron is essential for oxygen transport in the body and plays a crucial role in preventing iron-deficiency anemia. Turkey contains a moderate amount of iron, making it a valuable addition to a balanced diet.
Risks:
1. Sodium Content: Frozen turkey and gravy can be relatively high in sodium. Excessive sodium intake can contribute to high blood pressure, increasing the risk of heart disease and stroke. It is important to be mindful of your overall sodium consumption and consider low-sodium options or limit portion sizes if you have hypertension or are watching your sodium intake.
2. Preservatives and Additives: Some frozen turkey and gravy products may contain preservatives, flavor enhancers, or other additives to improve taste, texture, and shelf life. While these additives are generally recognized as safe, individuals with sensitivities or allergies to certain additives should carefully read the ingredient list before consuming.
Tips for a Healthier Choice:
1. Read the Nutrition Label: Before purchasing frozen turkey and gravy, check the nutrition label for information on calories, fat, sodium, and other nutrients. Look for products with lower sodium content and avoid those high in saturated fat.
2. Portion Control: Be mindful of portion sizes to avoid excessive calorie intake. Pair the turkey and gravy with a variety of colorful vegetables and whole grains to create a balanced meal.
3. Homemade Alternatives: Consider making your own turkey and gravy from scratch using lean turkey breast, homemade broth, and herbs for flavor. This allows you to control the ingredients and reduce sodium and additives.
4. Balance and Variety: While frozen turkey and gravy can be a convenient option, it's important to have a diverse and balanced diet. Incorporate other protein sources such as fish, legumes, and tofu, along with a variety of fruits, vegetables, and whole grains.
In conclusion, frozen turkey and gravy can be a nutritious choice, offering high-quality protein, essential vitamins and minerals, and being low in fat. However, individuals should be cautious of the sodium content and potential additives. By making informed choices, practicing portion control, and maintaining a balanced diet, you can enjoy the benefits of this food product while minimizing the risks.