Turkey, retail parts
Category: Poultry Products Parts: Breast, Meat And Skin Method: Raw
Nutrition Highlights
Serving Size
Calories
131
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 | 74 (56.6%) |
| Fat | 57 (43.4%) |
| Total | 131 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 60 (71.0%) |
| Protein | 19 (21.9%) |
| Fat | 6.3 (7.5%) |
| Ash | 0.8 (1.0%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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High in protein, with 31 grams of protein per 3-ounce serving. Protein helps build and repair muscles
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Low in fat, with only 3 grams of total fat and 1 gram of saturated fat per serving. This helps support heart health
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A good source of niacin, selenium, and vitamin B6. These nutrients support energy production and metabolism
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Contains zinc which supports immune function and wound healing
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Lean turkey breast is versatile and can be prepared in many ways like roasting, grilling or using in recipes. This makes it a convenient healthy option
Risks
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High in calories and fat if consumed in large amounts. Turkey breast contains around 100 calories and 2 grams of fat per 3 ounce serving
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May contain harmful bacteria if not properly handled or cooked. Turkey can harbor salmonella and other bacteria which are destroyed by proper cooking to an internal temperature of 165 F
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Contains no carbohydrates. Turkey breast is a good source of protein but contains no carbohydrates. It should be consumed as part of a balanced diet
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High in purines which can trigger gout attacks in susceptible individuals. Purines are compounds that can increase uric acid levels in the blood. Those with gout may need to limit turkey intake
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Contains sodium from processing if packaged. Fresh turkey breast contains no sodium but packaged/processed varieties may be injected with salt solution which increases the sodium content
Additional Information
Turkey, retail parts, breast, meat and skin, raw is a highly nutritious food item that offers several health benefits. However, it is important to note that the nutritional composition may vary depending on the specific cut of turkey and the cooking method used. Here, we will discuss the primary attributes of turkey breast with skin in its raw form.
Nutritional Benefits:
1. High-Quality Protein: Turkey breast with skin is an excellent source of lean protein. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
2. Low in Fat: While the skin adds some fat content, turkey breast is naturally low in fat, particularly saturated fat. This makes it a healthier choice compared to other meats, as excessive saturated fat intake is linked to an increased risk of heart disease.
3. Rich in Essential Nutrients: Turkey breast with skin is a good source of several essential nutrients. It is particularly rich in vitamins B3 (niacin), B6, and B12, which are important for energy production, brain function, and the formation of red blood cells. Additionally, turkey is a good source of minerals such as selenium, zinc, and phosphorus.
4. Provides Antioxidants: Turkey breast contains antioxidants like selenium and vitamin E, which help protect the body against oxidative stress and reduce the risk of chronic diseases like cancer and heart disease.
5. Promotes Muscle Health: The high protein content in turkey breast supports muscle growth and maintenance. It is particularly beneficial for individuals involved in physical activity, athletes, and those looking to build or maintain muscle mass.
Nutritional Risks:
1. High Sodium Content: Processed turkey products, such as deli meats or pre-seasoned turkey breast, may have added sodium for flavor and preservation purposes. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. Therefore, it is important to choose minimally processed turkey or opt for lower-sodium options.
2. Potential Allergen: Turkey is a common food allergen, although it is relatively rare compared to other allergenic foods like peanuts or shellfish. Individuals with known turkey allergies should avoid consuming turkey products to prevent allergic reactions.
3. Caloric Density: While turkey breast with skin is low in fat, the skin itself adds calories. If weight management is a concern, it is advisable to remove the skin before cooking or choose skinless turkey breast to reduce overall calorie intake.
In conclusion, turkey breast with skin, in its raw form, provides a range of nutritional benefits. It is an excellent source of lean protein, low in fat, and rich in essential nutrients. However, individuals should be mindful of the potential risks associated with high sodium content, allergenicity, and caloric density. As with any food, moderation and mindful preparation methods are key to maximizing the nutritional benefits of turkey.