Turkey meat calorie content per 100 grams. Turkey calorie content - what are the benefits of turkey meat. Harm of turkey meat and contraindications

Turkey calories: 180 kcal.*
* average value per 100 grams, depends on the part of the carcass and the cooking method

Turkey meat is a product that should be on the menu of everyone who wants to get rid of extra pounds. Turkey meat has a high content of nutrients and a small amount of fat.

How many calories are in turkey

The benefits of turkey for the body are due to its beneficial effect on the digestive system, the absence of the likelihood of allergies, the ability to maintain strength for a long time and not burden the stomach and intestines. Therefore, the product is recommended for use during recovery from many pathologies.

Poultry contains a minimum of carbohydrates and cholesterol. Even when preparing dishes from the fattest parts, you should not worry about your figure.

The product is recommended for athletes and those who want to emphasize muscle definition. The nutritional value of different parts of meat differs slightly. The calorie content of breast per 100 g is less than 90 kcal. This part is considered the most dietary. The values ​​are slightly higher in the bird’s drumstick and thigh (~ 130 kcal). The most fat is found in the legs, wings and skin. In the latter case, the value is about 390 kcal.

Turkey fried, boiled, baked

The energy value may vary depending on what kind of meat is chosen (red or white), as well as on the method of heat treatment. This should be taken into account when dieting. Boiled turkey fillet has the lowest calorie content - about 130 kcal, and steamed turkey fillet - only 90 kcal. Stewing and baking are also the best ways to prepare meat when creating a healthy diet (120 and 160 kcal, respectively).

Fried turkey with a calorie content of 165 kcal can be included in the menu when losing weight, but in small quantities.

Nutritionists advise making poultry cutlets, quenelles and zraza, since the value of the finished dish does not exceed 150 kcal. White poultry meat without skin is an excellent source of energy for active people: digestion slows down and the feeling of fullness remains for a long time. Compare with from our publication.

Calorie content of minced meat, liver and broth

Of all turkey by-products, poultry liver has the highest calorie content - about 276 kcal. If we consider the minced meat indicator, then when using fillet the calorie content will be insignificant - no more than 200 kcal. It is best to choose for further grinding only fresh meat with a pleasant smell, pink color and strong structure.

The calorie content of turkey broth is only 30 kcal, so you can safely prepare soups based on it while on a diet. At the same time, the product contains a large amount of protein. For cooking, it is recommended to use wings, but not entirely, but only some of them, so that the dish is not heavy.

Calorie table per 100 grams

A detailed table of caloric content per 100 g will help you determine with maximum accuracy what the nutritional value of different parts of poultry meat is when drawing up a dietary menu.

The possibility of frequent consumption of the product in question is due to its low fat content. The good digestibility of poultry meat, nutritional value and pleasant taste make it indispensable for weight loss.

product	calorie content	squirrels	fats	carbohydrates
turkey (carcass without skin)	161 kcal	20 g	8 g	0.5 g
turkey breast (no skin)	84 kcal	19.2 g	0.7 g	0 g
turkey legs	142 kcal	15.7 g	8.9 g	0 g
turkey legs	131 kcal	18.4 g	6.4 g	0 g
turkey wings	168 kcal	16.5 g	11.4 g	0 g
turkey liver	276 kcal	19.5 g	22 g	0 g
turkey heart	128 kcal	16 g	5.1 g	0.4 g
turkey stomachs	143 kcal	20 g	7 g	0 g
roast turkey	165 kcal	28 g	6 g	0 g
boiled turkey	195 kcal	25.3 g	10.4 g	0 g

Turkey is the second most common poultry after chicken (not counting waterfowl). Turkey meat is considered dietary; many different delicious dishes are prepared from it.

Healthful composition of turkey

Turkey meat is rich in B vitamins, vitamins A, PP (daily value), E. Macro- and microelements also make turkey indispensable in dietary nutrition: Iron, phosphorus, sulfur, chlorine, magnesium and potassium. This is the composition of minerals in turkey meat. At the same time, iron, which is more easily absorbed by the body than from vegetables, helps fight anemia, and calcium and magnesium improve brain function.

Turkey meat almost does not cause allergies, which is why it is recommended to include it in baby food. It is also easily digested and absorbed by the body, therefore it is indicated in the diets of seriously ill patients and patients during the recovery period after illness, along with chicken meat.

The best turkey meat in terms of diet are offal, turkey breast and fillet; the calorie content of these types of meat is the lowest (except for liver, which has a high calorie content).

Turkey in different dishes

There are recipes for turkey stuffed with chestnuts, nuts, cereals and even truffles. Turkey breasts are also stuffed separately with mushrooms, vegetables, nuts and fruits.

Also, cutlets and meatballs are made from turkey mince, and kebabs are made well from breast and fillet.

Many soups are made from turkey broth, and fillets and legs are often stewed with a side dish.

Why do many people prefer turkey meat over others and praise it? The answer is quite simple: the meat of this bird is distinguished by a high content of components necessary for the human body and is considered one of the most dietary. That is why experts in proper nutrition advise eating turkey more often than any other meat, because its calorie content is low, and there are no special difficulties with cooking.

Dietary properties of turkey

Turkey meat is considered not only one of the most dietary, but also one of the highest quality. Scientists have repeatedly proven that turkey meat is easily digestible in any form (fried, boiled or cooked in the oven). It contains almost no cholesterol, which is an advantage over other types of meat.

Turkey is considered dietary due to its relatively low calorie content; the meat of this bird is recommended for people with a sensitive stomach, for example, with gastritis or ulcers. In addition, it is actively used in children's diets.

However, you should not eat too much of it. Proper nutrition should consist of different foods and dishes.

Interesting to know: Turkey is rich in various components that the body needs. These include: calcium, phosphorus, potassium, iron, magnesium, etc.

How many calories are in turkey

Calorie content of different parts of turkey

Calorie content based on cooking method

The most popular turkey recipes

There are a large number of turkey recipes. The calorie content of the meat itself does not change much, but the complexity varies.

Turkey baked in foil (approximately 120 kcal/100 grams)

Most often, the turkey is baked whole, so it looks festive. In addition, this method significantly saves the housewife’s time, because baking it whole is much easier.

To make your baked turkey juicy you need:

1. Marinate it. There are a lot of marinade options, but the fastest one is to put the carcass in a mixture of soy sauce, lemon juice, pepper, salt and garlic (chopped).
2. After the meat has been marinated (it can sit for up to 12 hours), it must be filled with minced meat (usually apples and carrots, but other things can be added).
3. You need to bake the turkey in foil. The first half hour at 250 degrees, and then lower to 180. It is noteworthy that the oven must be preheated.

Breast meat will also be easy to prepare. It will also be the lowest in calories.

Breast cooked in a slow cooker (approximately 98 kcal/100 grams)

To cook breasts in a slow cooker you will need:

Preparation:

1. The fillet is prepared in the frying mode.
2. First, onions and butter are added, after which the breast fillet pieces themselves are added.
3. The breast with onions must be fried for 15-20 minutes, after which the remaining ingredients are added and mixed.
4. Next, water is poured in and the dish is stewed for an hour (50-60 minutes).

Turkey cutlets (220 kcal/100 grams)

To prepare turkey cutlets you need:

• 400 g. Minced meat;
• 2 small onions;
• 2-3 pieces of loaf;
• 1 egg;
• Spices to taste.

Preparation:

1. All ingredients are mixed.
2. If the minced meat turns out to be liquid, then the bread does not need to be soaked.
3. After this, the cutlets are formed (it is not necessary to roll them in flour) and fried and stewed.

In addition, you can make a sauce for the cutlets, for example, tomato or sour cream.

It is very useful to eat steamed cutlets made from minced turkey meat - they are suitable even for those who are forced to adhere to a therapeutic diet due to gastritis or ulcers. Moreover, turkey meat can be stewed or baked with dough. And most importantly, the product in question is excellent for making pates and stews. And this is an opportunity to feed both young children and the elderly tasty and healthy.

Nutritional value of turkey meat and chemical composition

Turkey meat contains vitamins A and E, which are quite abundant. They are necessary for a person to function normally.

Turkey meat also contains protein, which is necessary to support metabolic processes and the normal functioning of systems and organs.

Important components contained in meat also include iron, potassium and calcium, which are involved in the process of hematopoiesis.

It is noteworthy that turkey meat contains a large amount of fat, but it is easily and quickly digested and improves the absorption of iron by cells.

The chemical composition of turkey contains essential amino acids, microelements and macroelements. Of the trace elements in turkey breast, copper, manganese, and selenium are noted; macroelements are represented by potassium, sodium phosphorus, and vitamins - niacin, retinol, choline, ascorbic and folic acids, riboflavin. These substances are indispensable for the functioning of the most important organs.

Useful properties of turkey

Turkey is advised to be consumed by people during the postoperative period and by people after chemotherapy.

In addition, it is useful to add it to the diet of those who suffer from insomnia and are subject to frequent depression and stress, since the amino acids it contains can reduce stress and anxiety.

Harm of turkey meat and contraindications

You can find out how dietary turkey meat is in the following video:

Based on the above, we can conclude that turkey meat is one of the best dietary meat options. It is easily digestible and is suitable for people with various diseases. In addition, it is rich in various vitamins and amino acids, which are necessary for the functioning of organs and the good functioning of the body. However, you should not abuse it; you need to dilute your diet with different products.

Turkey- one of the most popular birds all over the world. Its meat is preferred not so much because of its taste as because of its exceptional nutritional value.

Turkey meat is also popular because it contains low amounts of cholesterol and fat. Regular consumption of turkey reduces cholesterol levels and stabilizes insulin levels.

This versatility makes turkey an ideal, healthy and nutritious alternative to chicken, pork or beef. Read more about it in a separate issue.

How many calories are in turkey

Concerns about saturated fat and cholesterol have led many people to reduce or eliminate their consumption of red meat and choose healthier alternatives such as turkey. Most of the fat in turkey is located in the skin and dark-colored meat. Even eating a small piece of skin can give your body up to 70 calories.

Turkey meat is sold in a variety of forms, including whole, packaged slices, breast, thighs, stuffing, cutlets and fillets.

Product/dish	Calorie content (in kcal per 100 grams)
Whole turkey
White meat	108,33
Dark meat	125
Carcass	164
Turkey parts
Shin	137,51
Quarter	140,15
Hip	142,70
Fillet	116,96
Breast	88,62
Necks	178,35
Wings	177,67
Paws	178,19
Backrests	180,16
By-products
Liver	244,54
Heart	137,94
Navels	140,16
Stomachs	137,40
Leather	260,14
Cooking method
Raw	136,64
Boiled (boiled)	180,59
Fried	181,16
Stewed	132,52
Turkey ham	139,57
Grill	75,60
Baked	124,09
Turkey Subway	130

Recipes and calorie content of popular turkey dishes

Skinless white meat is an excellent source of food for people who are observant. any low-fat or salt-free diet. Protein is filling and also slows down digestion, thereby making you feel full long after eating. Turkey is easier for the body to digest than other types of meat, making it a good choice for people who have digestive problems.

In addition, the same protein is involved in building and maintaining muscle mass. Therefore, bodybuilders and simply those who decide to improve their body often use turkey in their diet.

Pasta with turkey and broccoli

• 300 g pasta;
• 2 cups of inflorescences;
• 3 tbsp. l. ;
• 400 g minced turkey;
• 2 cloves;
• 1 tsp. seeds;
• 1/2 tsp. ground red pepper;
• kosher salt.

Cook the pasta and add the broccoli at the last minute. Drain the water and return the pasta and broccoli to the pan. Meanwhile, heat the oil. Add the turkey, fennel seeds, garlic and red pepper and cook until the stuffing is browned and season with salt. Stir turkey mixture into pasta and broccoli. Serve with Parmesan cheese.

Calorie content – ​​143 kcal/100 g.

Turkey Fried Rice

• 3/4 cup brown;
• 2 tbsp. l. canola oils;
• 200 g minced turkey;
• 1 tbsp. l. chopped garlic;
• 1 tbsp. l. chopped;
• 4 green feathers;
• 1 cup peas;
• 1/4 ;
• 2 tbsp. l. rice vinegar.

Cook the rice. Heat oil in a large frying pan. Add turkey, garlic, ginger and half the scallions and cook, breaking up meat with a spoon, until browned, 3 to 5 minutes. Add rice, peas, carrots, vinegar and stir for 2-3 minutes.

Calorie content – ​​152 kcal/100 g.

Turkey and taco salad

• 1 tbsp. l. olive oil;
• 400 g minced turkey;
• kosher salt and pepper;
• 20 g salsa sauce;
• 2 tbsp. l. sour cream;
• 1 head of Romaine lettuce;
• 1 bag of corn chips;
• 50 g from a jar;
• 1, cut into cubes;
• 1 cup shredded Cheddar cheese.

Heat the oil. Add turkey, salt and pepper. Cook, breaking up the meat with a spoon for 5-6 minutes. Drain off excess liquid. Stir in ½ salsa. In a small bowl, combine sour cream and remaining salsa. Tear the lettuce leaves, break the chips a little and mix with the beans, avocado, minced meat and cheese in a bowl. Serve with dressing.

Calorie content – ​​180 kcal/100 g.

Turkey cutlets

• 500 g minced white meat;
• 1 onion;
• 150 ml;
• 1/4 white;

Soak white bread in water. Mix minced meat, egg, finely chopped onion and salt. Mix all ingredients, form small cutlets and fry on both sides.

Calorie content - 89.57 kcal/100 g.

Light Turkey Soup

• 500 g turkey;
• 1/2 medium head of cabbage;
• carrot;
• bulb;
• peas.

Cut turkey and potatoes into cubes. Cut the cabbage into strips. Place carrots, onions, and turkey into boiling water. After 20 minutes, add potatoes and peas. Cover with a lid and cook for about 10 minutes more. Add the cabbage, cover again and turn off the gas.

Calorie content – ​​57 kcal/100 g.

Nutritional value and chemical composition of turkey meat

% of the daily requirement indicated in the tables is an indicator indicating how many percent of the daily requirement in a substance we will satisfy the body's needs by eating 100 grams of turkey.

How much protein, fat and carbohydrates (BJC) are in turkey?

Turkey meat is a relatively inexpensive source of protein. It has 1g more protein than chicken and beef. At the same time, turkey meat is low in fat and cholesterol, unlike other types of meat.

What vitamins, macro- and microelements are contained in turkey?

Turkey meat is effective in increase in thyroid hormones, preventing various types of cancer, strengthening the immune system and providing antioxidant substances. Turkey meat is beneficial in reducing bad cholesterol, increasing good cholesterol, increasing energy production, improving mood, increasing testosterone levels and maintaining healthy blood pressure.

Let's sum it up

Compared to other types of meat, turkey contains fewer calories, less fat, less cholesterol, very little sodium, but is high in protein, vitamins and minerals.

Turkey meat is valuable source of protein and other nutrients. For a healthy diet, it is important to choose the right cut of meat and also eat the right portion sizes. Nutritionists recommend eating from 65 to 100 grams boiled meat. Each serving provides the daily requirement of proteins, which are very important for the production of various types of amino acids in the human body.

In what form do you like to cook turkey: soup, salad, cutlets, shish kebab or another favorite dish? When choosing between turkey and chicken, which meat will you choose? The best news is that turkey meat is so healthy that pediatricians recommend using turkey for the first feeding.

For those who want to lose weight, the question of what to eat and what to give up is especially acute. If everything is more or less clear with products of plant origin, then you should be careful with products of animal origin during diets.

A good diet product is turkey. Its dietary meat contains almost no fat, so it does not threaten extra pounds. Turkey's low content, lack of carbohydrates and minimal cholesterol content make it an approved product not only during weight loss diets, but also during therapeutic diets. Turkey meat is easily digestible and does not cause allergic reactions, so it is recommended for pregnant and lactating women, as well as children, from infancy (as complementary foods).

Turkey calories

Healthy and lean turkey meat is recommended to be consumed in small quantities during diets. Turkey has lower calorie content than pork or chicken, except for chicken breast. The calorie content of turkey meat together with the skin is about 200 kcal per 100 g. The calorie content of turkey with grilled vegetables is 110 kcal. The calorie content of boiled turkey depends on what it was cooked with and with or without skin.

Almost all turkey meat contains minimal amounts of carbohydrates and fat. The exception is the skin and fatty parts of the carcass. Most of turkey's calories come from protein.

The fewest calories come from skinless turkey breast. The breast has no fat at all, but consists of water, protein and nutrients. The calorie content of turkey breast is more than two times lower than other parts of the turkey, and is 84 kcal per 100 g. The same calorie content and boiled breast.

The calorie content of turkey fillet per 100 grams varies from 104 to 115 kcal. If the fillet is grilled, its calorie content will increase to 120 kcal. And if you cook it, we get all 130 kcal.

If you make diet cutlets from turkey with the addition of onions, eggs, herbs and aromatic herbs and steam them, then one cutlet will contain about 60 kcal. Cutlets fried in oil become more caloric and already contain 140 kcal.

Baked turkey is considered a dietary product.

Turkey's low calorie content and large amount of protein allow you to eat meat during a diet, receive the necessary nutrients, not feel fat, but do not accumulate fat.