Large native to North America, turkeys are raised on farms and hunted in the wild. Its meat is a widely consumed source of protein due to its high nutritional value.
Turkey is rich in nutrients. Two thick slices (84 grams) of turkey contain (1):
The nutrients in turkey depend on the cut. For instance, white meat has slightly more protein than dark meat, which is found in active muscles like the thighs and legs. However, dark meat typically has more fat and calories than white meat (2, 3).
Furthermore, turkey skin is high in fat. This indicates that skin-on cuts contain higher levels of fat and calories than skin-off cuts.
For example, 3. Turkey skin-on weighs 5 ounces (100 grams) and contains 169 calories. 5 grams of fat, compared to 139 calories and only 2 grams of fat in the same amount without the skin (4)
Keep in mind that the difference in calories is small. Moreover, fat can increase your feeling of fullness after meals (5)
Turkey is a popular and versatile protein source that is enjoyed by people around the world. It is a good source of protein, vitamins, and minerals, and it can be cooked in a variety of ways. However, many people are concerned about the carb content of turkey. This article will provide a comprehensive overview of the carb content of turkey, as well as its nutritional profile and health benefits.
Carb Content of Turkey
The carb content of turkey varies depending on the cut of meat and whether it is cooked with or without the skin. One thin slice (approximately 3 inches x 2 inches x 1/8 inch) of cooked turkey breast without the skin contains 0 grams of total carbs and 0 grams of net carbs. This makes turkey breast a great option for people who are following a low-carb or ketogenic diet.
However, it is important to note that the carb content of turkey can increase significantly if it is cooked with the skin on or if it is processed. For example, one thin slice of cooked turkey breast with the skin on contains 1 gram of total carbs and 1 gram of net carbs. Additionally, processed turkey products, such as turkey sausage or turkey bacon, can contain significantly more carbs than unprocessed turkey.
Nutritional Profile of Turkey
In addition to being low in carbs, turkey is also a good source of protein, vitamins, and minerals. One thin slice of cooked turkey breast without the skin contains:
- Protein: 4 grams
- Fat: 1 gram
- Calories: 26
- Vitamin B3 (niacin): 61% of the Daily Value (DV)
- Vitamin B6 (pyridoxine): 49% of the DV
- Vitamin B12 (cobalamin): 29% of the DV
- Selenium: 46% of the DV
- Zinc: 12% of the DV
- Sodium: 26% of the DV
- Phosphorus: 28% of the DV
- Choline: 12% of the DV
- Magnesium: 6% of the DV
- Potassium: 4% of the DV
Health Benefits of Turkey
Turkey is a healthy and nutritious food that can offer a variety of health benefits. Some of the potential health benefits of turkey include:
- Muscle growth and maintenance: Turkey is a good source of protein, which is essential for muscle growth and maintenance.
- Weight loss: Turkey is a low-calorie and low-fat food, which can help you lose weight or maintain a healthy weight.
- Improved heart health: Turkey is a good source of niacin, which can help lower cholesterol levels and improve heart health.
- Reduced risk of cancer: Turkey is a good source of selenium, which may help reduce the risk of certain types of cancer.
- Improved cognitive function: Turkey is a good source of vitamin B12, which is important for cognitive function.
Turkey is a healthy and versatile protein source that is low in carbs and high in protein, vitamins, and minerals. It can be a great option for people who are following a low-carb or ketogenic diet, as well as for people who are looking to improve their overall health. However, it is important to choose unprocessed turkey and to cook it without the skin to minimize the carb content.
FAQs
Q: How many carbs are in turkey breast?
A: One thin slice of cooked turkey breast without the skin contains 0 grams of total carbs and 0 grams of net carbs
Q: How many carbs are in turkey with the skin on?
A: One thin slice of cooked turkey breast with the skin on contains 1 gram of total carbs and 1 gram of net carbs.
Q: How many carbs are in processed turkey products?
A: Processed turkey products, such as turkey sausage or turkey bacon, can contain significantly more carbs than unprocessed turkey.
Q: Is turkey a good source of protein?
A: Yes, turkey is a good source of protein. One thin slice of cooked turkey breast without the skin contains 4 grams of protein.
Q: Is turkey a healthy food?
A: Yes, turkey is a healthy food that can offer a variety of health benefits.
Q: What are some of the health benefits of turkey?
A: Some of the potential health benefits of turkey include muscle growth and maintenance, weight loss, improved heart health, reduced risk of cancer, and improved cognitive function.
Q: How can I minimize the carb content of turkey?
A: Choose unprocessed turkey and cook it without the skin.
Additional Resources
Keywords: turkey, carbs, protein, vitamins, minerals, health benefits, low-carb, ketogenic diet, weight loss, heart health, cancer, cognitive function
Healthy source of protein
Turkey is a protein-rich food.
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (6, 7).
Additionally, a high-protein diet may even support weight loss by promoting feelings of fullness (8, 9).
Just 2 thick slices (84 grams) of turkey pack 24 grams of protein — an impressive 48% of the DV (1).
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10, 11, 12).
Other research, however, contends that processed meat, not red meat itself, is harmful to health (5, 13, 14).
Loaded with B vitamins
B vitamins, namely B3 (niacin), B6 (pyridoxine), and B12 (cobalamin), are abundant in turkey meat.
Two thick slices (84% grams) of turkey constitute 2061% of the daily value for vitamin B3, 2049% for vitamin B6, and 2029% for vitamin B12%20 (1)
These B vitamins have many benefits:
- Vitamin B3 (niacin). This vitamin is necessary for effective cellular communication and energy production (15).
- Vitamin B6 (pyridoxine). This vitamin aids in the synthesis of neurotransmitters and promotes the formation of amino acids (16).
- Vitamin B12. Red blood cell formation and DNA synthesis depend on vitamin B12 (17).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).