Turkey
Category: Poultry Products Characteristics: Ground Method: Cooked
Nutrition Highlights
Serving Size
Calories
173
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 (%) |
|---|---|
| Protein | 93 (53.9%) |
| Fat | 80 (46.1%) |
| Total | 173 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 53 (62.1%) |
| Protein | 23 (27.4%) |
| Fat | 8.8 (10.4%) |
| Ash | 1.1 (1.3%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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Ground turkey is a lean source of protein that can help support muscle growth and maintenance. The protein in turkey also helps keep you feeling full for longer
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It is low in saturated fat compared to other meats like beef. The fat that is present in ground turkey is mainly unsaturated which can help support heart health when consumed in moderation
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Turkey contains selenium and zinc which are important minerals that support immune function and cell growth
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It provides B vitamins like niacin that help convert food into energy and support nerve function
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Ground turkey is a versatile ingredient that can be used in many recipes as a substitute for ground beef to reduce fat and calories while maintaining flavor and texture
Risks
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High in sodium. Ground turkey can be high in sodium content depending on how it is processed and prepared. Sodium intake should be limited to less than 2300mg per day
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May contain harmful bacteria. Ground turkey runs the risk of containing harmful bacteria such as salmonella which can cause food poisoning if undercooked. It is important to cook ground turkey thoroughly to an internal temperature of 165°F
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High in saturated fat. The fat content of ground turkey can be high in saturated fats and should be consumed in moderation as part of a healthy diet
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May lack nutrients. Ground turkey is low in fiber, vitamins, and minerals. It is recommended to pair it with whole grains, vegetables, fruits and other nutrient-rich foods
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Portion size matters. While lean protein, ground turkey is still high in calories. Overconsuming large portions can contribute to weight gain. The recommended serving size is 2-3 ounces
Additional Information
Turkey, Ground, cooked is a highly versatile and nutritious food product that offers numerous health benefits. It is primarily known for being a lean source of protein, making it an excellent choice for individuals aiming to maintain or build muscle mass. Additionally, ground turkey provides various essential nutrients while being relatively lower in fat compared to other ground meats.
One of the primary nutritional benefits of ground turkey is its protein content. Protein is essential for the growth, repair, and maintenance of tissues, as well as the production of enzymes and hormones. A 3-ounce serving of cooked ground turkey provides approximately 22 grams of protein, which is about 44% of the recommended daily intake for an average adult. Including ground turkey in your diet can help support muscle growth, aid in weight management, and promote satiety.
Ground turkey is also a good source of several vitamins and minerals. It contains B vitamins such as niacin, vitamin B6, and vitamin B12, which play crucial roles in energy production, brain function, and the formation of red blood cells. Additionally, ground turkey provides minerals like selenium, phosphorus, and zinc, which are essential for immune function, bone health, and wound healing.
Another advantage of ground turkey is its lower fat content compared to other ground meats like beef or pork. While the exact fat content may vary depending on the specific product and preparation method, ground turkey generally contains less saturated fat, which is associated with an increased risk of heart disease. By choosing lean or extra-lean ground turkey, individuals can reduce their intake of unhealthy fats while still enjoying a flavorful protein source.
However, it is important to note that ground turkey may also have some risks associated with it. One potential concern is the presence of bacteria, such as Salmonella or Campylobacter, which can cause foodborne illnesses if the meat is not handled and cooked properly. It is crucial to follow proper food safety practices, including thorough cooking and avoiding cross-contamination, to minimize the risk of bacterial contamination.
Additionally, some ground turkey products may contain added ingredients like fillers, preservatives, or flavor enhancers. These additives can increase the sodium content and may not be suitable for individuals with certain dietary restrictions or preferences. Therefore, it is advisable to read product labels carefully and choose ground turkey options with minimal additives.
In conclusion, ground turkey, cooked, offers several nutritional benefits, including being a lean source of protein, providing essential vitamins and minerals, and having a lower fat content compared to other ground meats. However, it is crucial to handle and cook ground turkey properly to reduce the risk of foodborne illnesses. Additionally, individuals should be mindful of added ingredients in certain ground turkey products. By incorporating ground turkey into a balanced diet, individuals can enjoy its nutritional advantages while maintaining overall health and well-being.