Turkey
Category: Poultry Products Characteristics: Whole Parts: Meat And Skin Method: Raw
Nutrition Highlights
Serving Size
Calories
163
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 | 98 (60.0%) |
| Fat | 57 (35.3%) |
| Carbohydrate | 0.6 (0.4%) |
| Total | 163 (100%) |
Serving: 4 oz [113g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 82 (72.7%) |
| Protein | 24 (21.6%) |
| Fat | 6.4 (5.6%) |
| Ash | 1.1 (1.0%) |
| Carbohydrate | 0.2 (0.1%) |
| Total | 113 (100%) |
Serving: 4 oz [113g]
Benefits
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Turkey is a lean meat that is low in fat and calories. The meat from the drumsticks, thighs and breasts contain high quality protein
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Turkey is a good source of niacin, selenium and vitamin B6. These nutrients support nervous system function and metabolism
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The meat contains iron and zinc which are important for oxygen transport, immune function and cell growth/repair
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Raw turkey is naturally low in sodium. Cooking methods should avoid adding extra salt for health benefits
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The skin contains some fat but can be removed to reduce calories and fat intake if consumed
Risks
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Raw turkey can contain salmonella bacteria which can cause food poisoning. Proper handling and cooking is important to kill any bacteria
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Turkey is high in protein but also high in fat and calories if eaten in large amounts. Moderation is key for health
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Whole turkey with skin contains more fat than skinless meat alone. The skin adds calories and saturated fat to the nutritional profile
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Raw poultry can cross-contaminate other foods, surfaces, and utensils during handling and preparation if proper hygiene is not followed. Washing hands and surfaces thoroughly is important
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Some people may have allergies or sensitivities to turkey or other ingredients. Those with known allergies or intolerances should take precautions when consuming turkey
Additional Information
Turkey, whole, meat and skin, raw, is a highly nutritious food item that offers several health benefits. However, it is important to note that the nutritional profile can vary depending on the breed, farming practices, and cooking methods. Here, we will discuss the primary attributes of turkey, along with the potential risks associated with consuming it.
Nutritional Benefits:
1. High-quality Protein: Turkey is an excellent source of lean protein, which is essential for building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system.
2. Low in Fat: While the skin of the turkey contains a higher fat content, the meat itself is relatively low in fat, particularly when compared to other meats like beef or pork. Choosing lean cuts and removing the skin can further reduce the fat content.
3. Essential Vitamins: Turkey is rich in various vitamins, including B vitamins such as niacin, which aids in energy metabolism, and vitamin B6, which is crucial for brain development and function. It also contains vitamin B12, which is essential for red blood cell production.
4. Minerals: Turkey is a good source of minerals like iron, zinc, phosphorus, and selenium. Iron is necessary for carrying oxygen in the blood, while zinc supports immune function and wound healing. Phosphorus contributes to bone health, and selenium acts as an antioxidant, protecting cells from damage.
5. Low Carbohydrate Content: Turkey is naturally low in carbohydrates, making it a suitable choice for individuals following low-carb or ketogenic diets.
Risks:
1. High Sodium Content: Some commercially processed turkey products, such as deli meats or pre-seasoned turkey, may contain high amounts of sodium. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. It is important to choose minimally processed options or prepare turkey at home using low-sodium seasonings.
2. Foodborne Illness: Raw turkey, including the meat and skin, can potentially harbor harmful bacteria like Salmonella or Campylobacter. These bacteria can cause foodborne illnesses if not cooked thoroughly. It is crucial to handle and cook raw turkey properly to eliminate any potential risks.
3. Allergies: Turkey, like other poultry, can cause allergic reactions in some individuals. Allergies to turkey are relatively rare but can manifest as skin rashes, digestive issues, or respiratory symptoms. If you have known allergies to poultry or experience any adverse reactions after consuming turkey, it is advisable to consult with a healthcare professional.
To maximize the nutritional benefits of turkey while minimizing risks:
- Choose lean cuts of turkey and remove the skin to reduce fat intake.
- Opt for minimally processed, fresh turkey rather than pre-seasoned or processed products.
- Practice proper food safety measures when handling and cooking raw turkey to prevent foodborne illnesses.
- If you have any known allergies or concerns, consult with a healthcare professional or allergist before consuming turkey.
In conclusion, turkey, whole, meat and skin, raw, offers a range of nutritional benefits, including high-quality protein, essential vitamins, and minerals. However, it is crucial to be mindful of potential risks associated with sodium content, foodborne illnesses, and allergies.