Turkey meat is highly nutritious and also low on fat and cholesterol. This lean meat has become increasingly popular due to the easy availability of individual pieces of turkey, such as breasts, tenderloins, cutlets and ground turkey. This makes it more convenient to cook the meat. Turkey is a very rich source of multiple nutrients, like protein, selenium, niacin, vitamin B6 and the amino acid tryptothan. It is also a good source of minerals like zinc and potassium. The nutrients present in Turkey boost your immune system and are also effective against cancer. The article brings you a complete nutritional profile of turkey. Read on to know its nutritional value in detail.
Turkey Nutrition Facts
Amount of Turkey:4.00 oz-wt
Total weight of Turkey: 113. 40 g
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Nutrients
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Amount
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Basic Components
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Protein
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32.56 g
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Water
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71. 69 g
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Ash
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1.17 g
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Calories
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Total Calories
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214. 33
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Calories From Fat
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75.63
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Calories From Saturated Fat
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21.43
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Fats
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Total Fat
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8.40 g
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Saturated Fat
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2.38 g
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Mono Fat
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2.78 g
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Poly Fat
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2.04 g
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Vitamins
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Niacin – B3
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7.22 mg
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Vitamin E (alpha equivalent)
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0.20 mg
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Folate
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6.80 mcg
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Minerals
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Calcium
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23.81 mg
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Copper
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0.05 mg
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Iron
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1.59 mg
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Magnesium
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30.62 mg
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Manganese
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0.02 mg
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Phosphorus
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238.14 mg
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Potassium
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326. 59 mg
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Selenium
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33.00 mcg
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Sodium
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71. 44 mcg
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Zinc
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2.30 mg
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Saturated Fats
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16:0 Palmitic
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1.45 g
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Mono Fats
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18:1 Oleic
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2.25 g
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Poly Fats
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18:2 Linoleic
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1.64 g
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18:3 Linolenic
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0.09 g
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Other Fats
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Omega 3 Fatty Acids
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0.12 g
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Omega 6 Fatty Acids
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1.83 g
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Amino Acids
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Alanine
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2.04 g
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Arginine
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2.26 g
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Aspartate
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3.10 g
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Cystine
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0.35 g
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Glutamate
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5.15 g
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Glycine
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1.88 g
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Histidine
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0.97 g
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Isoleucine
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1.62 g
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Leucine
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2.51 g
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Lysine
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2.94 g
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Methionine
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0.91 g
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Phenylalanine
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1.26 g
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Proline
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1.47 g
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Serine
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1.42 g
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Threonine
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1.41 g
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Tryptophan
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0.35 g
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Tyrosine
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1.23 g
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Valine
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1.68 g
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Buying & Storing Tips
- While purchasing a whole turkey or turkey parts, the bird should feel supple when pressed gently. It should not have an ‘off’ smell.
- The turkey should be white in color, without any cuts or bruises, if it has the skin on it. One should not buy a turkey on which the sell-by-date label has expired. The turkey should also be blemish-free.
- If you are buying frozen turkey, ensure that you do not buy one that is frozen solid. It should not have any ice deposits or freezer burns over it.
- Try to buy turkey that has been organically raised, as this method produces birds that are free from hormones and antibiotics.
- Store the bought turkey in the most chilling section of the refrigerator. If the packaging of turkey is not secure, rewrap it to ensure that the turkey liquids do not fall.
- You can use refrigerated raw turkey for one or two days, while cooked turkey can be stored for four days.
- Always remember to store the turkey meat separately from any gravy or other stuffing.
