Large native to North America, turkeys are raised on farms and hunted in the wild. Its meat is highly nutritious and a popular protein source consumed around the world.
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 means that cuts with the skin on have more calories and fat than skinless cuts.
For example, 3. 5 ounces (100 grams) of turkey with the skin packs 169 calories and 5. 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. What’s more, fat can help you feel full after meals (5).
Are you curious about the nutritional value of turkey and how it fits into your diet? Look no further! This comprehensive guide delves into the world of turkey, exploring its calorie content, health benefits, and tips for incorporating it into your meals.
Calorie Breakdown: 2 Slices of Turkey Breast
Let’s start with the burning question: how many calories are in 2 slices of turkey breast? According to FatSecret, a trusted source for calorie information, 2 slices (3-1/2″ square; 8 per 6 oz package) of turkey breast pack a mere 44 calories. This makes it a lean and light option for those watching their calorie intake.
Nutritional Profile of Turkey
But calories are just one piece of the puzzle. Turkey boasts an impressive nutritional profile, making it a valuable addition to a healthy diet. Here’s a closer look at what makes turkey so nutritious:
Protein Powerhouse: Turkey is a protein powerhouse, with 2 slices (84 grams) providing a whopping 24 grams of protein. This essential nutrient plays a crucial role in building and maintaining muscle mass, supporting cell growth, and transporting nutrients throughout your body.
B-Vitamin Bonanza: Turkey is a rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin). These vitamins are essential for various bodily functions, including energy production, cell communication, amino acid formation, neurotransmitter production, and DNA synthesis.
Mineral Marvel: Turkey is loaded with essential minerals like selenium, zinc, and phosphorus. Selenium supports thyroid hormone production, zinc is crucial for gene expression and enzyme reactions, and phosphorus is vital for bone health.
The Skinny on Processed Turkey
While turkey offers numerous health benefits, it’s important to be mindful of processed turkey products. These often contain high amounts of sodium, which can contribute to high blood pressure and increase the risk of stomach cancer. Opt for unprocessed turkey over processed varieties to minimize your salt intake.
Creative Ways to Enjoy Turkey
Turkey is incredibly versatile and can be incorporated into a wide array of dishes. Here are some ideas to get your creative culinary juices flowing:
- Salads: Add sliced turkey to salads for a protein boost.
- Curries: Swap chicken for turkey in your favorite curry recipes.
- Casseroles: Turkey is a perfect addition to casseroles for a hearty and satisfying meal.
- Soups: Turkey adds flavor and texture to soups and broths.
- Sandwiches: Create delicious and nutritious sandwiches with turkey, your favorite toppings, and spreads.
- Burgers: Use ground turkey to make healthy and flavorful burger patties.
The Bottom Line on Turkey
Turkey is a lean, protein-rich meat that offers numerous health benefits. It’s a versatile ingredient that can be enjoyed in countless ways. Just remember to choose unprocessed turkey over processed varieties to avoid excessive sodium intake. So, next time you’re looking for a healthy and delicious protein option, reach for the turkey!
Bonus: Frequently Asked Questions
Q: What are the health benefits of eating turkey?
A: Turkey is a good source of protein, B vitamins, selenium, zinc, and phosphorus. It may support muscle growth, energy production, cell communication, and overall health.
Q: How many calories are in different cuts of turkey?
A: The calorie content of turkey varies depending on the cut. Dark meat, which comes from active muscles like the legs or thighs, tends to have more calories than white meat. Skinless cuts are lower in calories than those with the skin on.
Q: How can I incorporate turkey into my diet?
A: Turkey can be enjoyed in countless ways. Add it to salads, curries, casseroles, soups, sandwiches, burgers, and more.
Q: What are some tips for choosing healthy turkey products?
A: Choose unprocessed turkey over processed varieties to avoid excessive sodium intake. Look for cuts with the skin removed to reduce calorie content.
Q: Are there any risks associated with eating turkey?
A: Turkey is generally safe to eat, but it’s important to cook it thoroughly to avoid foodborne illness. Additionally, people with allergies to poultry should avoid turkey.
Additional Resources:
- Healthline: All You Need to Know About Turkey Meat
- FatSecret: Calories in 2 slices of Turkey Breast Meat and Nutrition Facts
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
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
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).