Nutrient Story of Turkey


Choose today’s turkeys

The new Canada’s Food Guide to Healthy Eating recommends selecting leaner meats, poultry, fish and seafood. Today’s turkey is versatile, nutritious and an ideal choice for your weekly menu planning.

  • 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.


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.

Nutrient Analysis for Skinless, Boneless,

Cooked (Roasted) White Turkey Meat

Per 100g


%Daily Value

Calories                                                  130
Fat                                                          1g                                  2%
Saturated Fatty Acids & Trans              0.2gFatty Acids                                            0.4g                                  3%
Protein                                                   30g
Cholesterol                                            55g
Carbohydrate                                         0g                                  0%
Fibre                                                      0g
Sugar                                                     0g
Iron                                  4%
Calcium                                   0%
SOURCE: Nutrient Analysis Study, 2003Saskatchewan Food Industry Development Centre. Inc.


*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

Based on 10g (3 ½ oz) serving.

* Skin removed after cooking.

SOURCES: Canadian Nutrient File, Health Canada

Nutrient Analysis Study, 2003

Saskatchewan Food Industry Development Centre Inc.

For a healthy lifestyle, choose turkey from the wide array of parts, fresh cuts and deli products that are now available in the supermarket.


Turkey is even leaner than we thought! In 1991, the Canadian Nutrient File posted that roasted turkey drumstick & thigh meat had 179 calories and 7.7 grams of fat. Check out the latest turkey stats below:

Nutrient Analysis for Skinless, Boneless,

Cooked (Roasted) Dark Turkey Meat

Per 100g


%Daily Value

Calories 140
Fat 3g


Saturated Fatty Acids & Trans Fatty Acids 1g 0.1g

SOURCE: Nutrient Analysis Study, 2003

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.
  • Select whole grain products more often rather than refined products.