In addition to being a leader in the “lean” meat class, turkey is an excellent source of protein, providing the essential amino acids necessary for the renewal and maintenance of body tissues and providing food energy.
Turkey is an excellent source of niacin, a factor in the maintenance of good health.
Turkey is a good source of phosphorous, a factor in the normal development of bones and teeth.
- Toss cubes of turkey breast in low calorie Italian style salad dressing. Thread on skewers and barbecue until no longer pink.
- Combine cubed, cooked turkey with vegetable pasta and season with chopped fresh herbs-parsley, chives and summer savory.
- Marinate slices of turkey breast in teriyaki sauce and broil or grill until no longer pink.
- Stir fry turkey strips with broccoli florets and red pepper chunks. Season with soy sauce.
Nutrient Analysis for Skinless, Boneless, Cooked (Roasted) White Turkey Meat Per 100g
Turkey breast meat may appear more expensive than other meats at the grocery counter. However, for cost comparison, consider this: Turkey breasts are often bigger in proportion to other meat servings and may feed more of your family.
| Amount | %Daily Value | |
|---|---|---|
| Calories | 130 | |
| Fat | 1g | 2% |
| Saturated Fatty Acids & Trans | 0.2g | 3% |
| Fatty Acids | 0.4g | |
| Protein | 30g | |
| Cholesterol | 55g | |
| Carbohydrate | 0g | 0% |
| Fibre | 0g | |
| Sugar | 0g | |
| Iron | 4% | |
| Calcium | 0% |
Fat Content of Popular Meats
For a healthy lifestyle, choose turkey from the wide array of parts, fresh cuts and deli products that are now available in the supermarket.
| Meat | Amount |
|---|---|
| *Skinless Turkey Breast, roasted | 1g |
| Skinless Chicken Breast, roasted | 2g |
| Pork Tenderloin, roasted | 5g |
| *Turkey, roasted *dark meat only | 3g |
| Chicken, roasted* dark meat only | 7g |
| Beef Sirloin Steak, broiled | 7g |
| Beef Rump Roast, roasted | 8g |
| Pork Loin Chop, broiled | 10g |
| Veal Loin Chop, broiled | 12g |
| Lake Trout, broiled or baked | 13g |
| Fried Chicken | 14g |
| Fast Food Fish Sandwich | 20g |
* Skin removed after cooking.
SOURCES: Canadian Nutrient File, Health Canada
Nutrient Analysis Study, 2003
Saskatchewan Food Industry Development Centre Inc.
Nutrient Analysis for Skinless, Boneless, Cooked (Roasted) Dark Turkey Meat Per 100g
| Amount | %Daily Value | |
|---|---|---|
| Calories | 140 | |
| Fat | 3g | 5% |
| Saturated Fatty Acids & Trans Fatty Acids | 1g | 0.1g |
Saskatchewan Food Industry Development Centre Inc.
Tips for Healthy Eating
- Cut down on fried or deep fried foods.
- Have salads with less dressing or with a lower fat dressing.
- Select meat, poultry or fish that is roasted, baked, microwaved or boiled. Serve with light broths or herbs.
- Make soups and stews a day ahead. Chill and remove fat from surface before heating.
- Try skim, partly-skim or reduced fat milk products in recipes.
- Have vegetables plain or seasoned with herbs instead of butter, margarine or rich sauces.
- Drain fat from cooked ground meats.
- Select whole grain products more often rather than refined products.