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 example, white meat, which is found in active muscles like the thighs and legs, has slightly more protein than dark meat. 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, whereas the same amount of fat without the skin contains only 2 grams and 139 calories (4).
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5).
For those embarking on a low-carb or keto journey, understanding the carbohydrate content of various foods is crucial. Turkey breast, a staple in many kitchens, often sparks curiosity regarding its carb count. This comprehensive guide delves into the carb content of turkey breast, both with and without skin, to empower you with accurate information.
Unveiling the Carb Count of Skinless Turkey Breast
A 3-ounce portion of skinless turkey breast has zero grams of carbohydrates, which is an extremely low amount. This makes it a great option for people following ketogenic or low-carb diets. The lack of carbohydrates in skinless turkey breast gives you more freedom to include other foods high in carbohydrates in your meals while still adhering to your macro goals.
Exploring the Carb Content of Turkey Breast with Skin
While skinless turkey breast is virtually carb-free the inclusion of skin adds a small amount of carbohydrates to the equation. A 3-ounce serving of turkey breast with skin contains 1.4 grams of total carbs, with 1.2 grams being net carbs. This slight increase in carb content is still considered minimal and may fit comfortably within the carbohydrate allowances of many low-carb and keto diets.
Understanding the Significance of Net Carbs
When evaluating the carb content of foods, it’s crucial to differentiate between total carbs and net carbs. Total carbs encompass all types of carbohydrates present in the food including fiber and sugar. Net carbs, on the other hand, represent the digestible carbohydrates that impact blood sugar levels. Since fiber passes through the digestive system undigested it doesn’t contribute to blood sugar elevation and is subtracted from the total carb count to arrive at net carbs.
Embracing Turkey Breast as a Low-Carb Ally
Whether you opt for skinless or skin-on turkey breast, this versatile protein source offers a valuable addition to your low-carb or keto meal plan. Its minimal carb content, coupled with its impressive protein content, makes it an ideal choice for supporting your dietary goals.
Additional Considerations for Carb Counting
-
Serving Size: When figuring out a food’s carbohydrate content, it’s important to always pay special attention to serving sizes. A seemingly insignificant variation in serving size can have a big effect on the total number of carbohydrates.
-
Cooking Techniques: Breading and frying are two techniques that can increase the amount of carbohydrates in turkey breast. Opt for grilling, baking, or roasting to minimize carb intake.
-
Ingredient Additions: Be mindful of any sauces, marinades, or seasonings that you add to your turkey breast, as these may contain hidden carbohydrates. Choose low-carb or sugar-free options to maintain control over your carb intake.
Knowing how many carbohydrates a turkey breast has, both with and without skin, will help you make decisions that support your nutritional objectives. Turkey breast is an important ally in your culinary journey, regardless of whether you’re strictly adhering to a low-carb or ketogenic diet or just trying to cut back on your overall intake of carbohydrates.
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick turkey slices (84% grams) make up 202061% of the daily required amount for vitamin B3, 202049% for vitamin B6, and 202029% for vitamin B12%20%20(1)%20.
These B vitamins have many benefits:
- Vitamin B3 (niacin). For efficient cellular communication and energy production, this vitamin is required (15).
- Vitamin B6 (pyridoxine). This vitamin facilitates the production of amino acids and helps with neurotransmitter synthesis (16).
- Vitamin B12. Vitamin B12 is necessary for DNA synthesis and the production of red blood cells (17).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
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).
Super Food: Turkey has a lot of vitamins & nutrients
FAQ
Is turkey breast high in carbs?
How many carbs are in processed turkey breast?
|
Protein (g)
|
3.58
|
|
Carbohydrate, by difference (g)
|
0.88
|
|
Energy (kcal)
|
21.84
|
|
Sugars, total (g)
|
0.74
|
|
Fiber, total dietary (g)
|
0.1
|
How many carbs are in a grilled turkey breast?
|
Calories 157
|
(658 kJ)
|
|
Polyunsaturated Fat
|
0.3 g
|
|
Monounsaturated Fat
|
0.6 g
|
|
Omega-3 Fatty Acids
|
40 g
|
|
Carbohydrate
|
0 g
|
How many carbs are in smoked turkey breast?