Turkey is a slightly "leaner" alternative to chicken meat, therefore chicken meat and turkey meat are very similar in terms of nutritional value. Since nutritional values can vary depending on which part of the turkey you eat, we'll focus on the turkey breast. Turkey breast is an excellent source of quality nutrients needed to stay healthy every day, and in this article, learn all about the calories, nutritional values and impact of turkey on your health.
Table of nutritional values of turkey breast per 85 grams
| Calories | 191 kcal |
|---|---|
| Proteins | 42 grams |
| Fats | 1.4 grams |
| Carbohydrates | 0 grams |
| Sugar | 0 grams |
How many calories in turkey?
85 grams of turkey contains 117 calories. Turkey breast has less fat and calories than most other types of meat.
How many carbs does turkey have?
85 grams of turkey contains 0 carbohydrates. Turkey, as well as other poultry, as long as it is skinless and not breaded, does not contain carbohydrates.
How much fat does turkey have?
An 85-gram serving of turkey contains 2 grams of fat, which is 6% of the daily recommended intake. Turkey is generally a healthy meat, but all meats contain saturated fat. To maintain optimal fat intake in the body, take into account the amount of portions of turkey breast you consume.
Don't forget that turkey skin is rich in fat. For example, 100 grams of skin-on turkey contains 169 calories and 5.5 grams of fat, while the same amount of skinless turkey breast has 139 calories and only 2 grams of fat.
How much protein does a turkey have?
Turkey meat is naturally rich in protein - 85 grams of turkey breast contains 24 grams of protein. That's over 50% of the recommended daily protein intake. The average man and woman are advised to eat about 50 grams of protein per day, so you can fill that with just one meal of turkey. Keep in mind that if you train, or suffer from certain medical conditions, the recommended daily protein intake changes, so consult your doctor before creating a nutritional plan.
How much fiber does turkey have?
An 85 gram chicken breast contains 0 fiber. Good sources of fiber are barley, oats, beans, nuts and various fruits and vegetables. There is no fiber in meat, dairy or sugar.
Turkey and health
Turkey is a popular meat characterized by high-quality proteins, B-complex vitamins, selenium, zinc and phosphorus. Due to its nutritional value, turkey supports various aspects of health, including muscle growth and maintenance. Read about the other benefits of turkey for your health.
Turkey is packed with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine) and B12 (cobalamin).
About 85 grams of turkey provides 61% of the recommended daily intake for vitamin B3, 49% for vitamin B6 and 29% for vitamin B12.
These B vitamins have many benefits:
- Vitamin B3 (niacin) โ This vitamin is important for efficient energy production and cellular communication.
- Vitamin B6 (pyridoxine) โ This vitamin supports the formation of amino acids and helps in the production of neurotransmitters.
- Vitamin B12 (cobalamin) โ B12 is vital for DNA production and red blood cell formation.
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin).
Turkey is rich in minerals
Turkey is full of selenium, zinc and phosphorus.
Selenium it helps your body produce thyroid hormones, which regulate your metabolism and growth rate. Zinc is an essential mineral required for many different bodily processes, such as gene expression, protein synthesis, and enzymatic reactions. Finally, phosphorus is vital for bone health.
In addition, turkey provides small amounts of magnesium and potassium.
Turkey and weight loss
Compared to other types of meat, turkey is one of the best options if you want to lose extra pounds. Including turkey in your weight loss diet can prove beneficial, especially if you're ditching the fattier meat in favor of turkey.
While turkey has several potential advantages over other protein sources when trying to lose weight, adding turkey to your diet doesn't mean you'll automatically lose weight. When eating turkey, you still need to make sure you're eating the right amount of calories for your body weight and your goals.
Aim to get protein from a variety of sources, including poultry, lean red meat, fatty and lean fish, dairy and plant-based proteins such as beans. It is also important to include fruits and vegetables in your diet.
