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High in Protein and Low in Fat – Turkey

December 23, 2013 ena Food and Health BenefitsHome

Turkey is an excellent choice of meat that has minimal total fat. It has more proteins than beef and chicken meat. Turkey is a great source of proteins and minerals like iron, zinc, calcium, phosphorus, potassium, sodium, selenium , magnesium and also contains vitamins A, C, B2, B3, B6, B12.

Regular turkey consumption can help lower high cholesterol and can keep insulin levels stable. Selenium improves thyroid function and is an excellent antioxidant.

photo credit: Petr Kratochvil publicdomainpictures.net

photo credit: Petr Kratochvil
publicdomainpictures.net

 

 

 

 

 

 

 

Sweet taste, juicy meat and nutrition of turkey are great choice for your diet many. Recommended is 3 1/2 ounces or approximately 100 grams.  Nutrition in turkey meat, depends of meat type: breast meat, dark meat, wing and skin. A typical turkey consists 70 % white meat and 30 % dark meat.

Healthiest way to consume turkey is in stew, in soup or roasted. Turkey dries out quickly, so don’t overcook it.

Turkey nutrition

The table below represents nutrition in 100 grams roasted turkey.

 

Nutrient Amount Daily Value
Vitamin A 33.0 IU 1 %
vitamin C 5.7 mg 9 %
Vitamin B2 (riboflavin) 0.3 mg 19 %
Vitamin B6 0.1 mg 6%
Vitamin B12 0.1 mcg 1 %
Vitamin B3 (niacin) 0.1 mg 1 %
Thiamin 0.1 mg 9 %
Folate 4.0 mcg 1 %
Pantothenic Acid 0.2 mg 2 %
Protein 17.1 g 34 %
Selenium 22.8 mcg 33 %
Zinc 1.3 mg 9 %
Calcium 8.0 mg 1 %
Iron 1.4 mg 8 %
Magnesium 21 mg 5 %
Potassium 302 mg 9 %
Phosphorus 162 mg 16 %
Sodium 1015 mg 42 %
Dietary fiber 0.5 g 2 %
Sugars 3.5 g
Saturated fat 0.3 g 2%
Monounsaturated fat 0.5 g
Polyunsaturated fat 0.3 g

 

100 gr roasted turkey contain 104 calories (435 kj).

 

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