1 serving (100 grams) contains 135 calories, 30.0 grams of protein, 3.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
321.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 119.0 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 71.4 g | 142% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.7 mg | 2% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 714.3 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Lean turkey
Lean turkey, most commonly derived from domesticated birds native to North America, is a staple in many cuisines worldwide, including American, Mediterranean, and low-fat diets. As a versatile and highly nutritious protein source, lean turkey is rich in essential nutrients while being low in fat—particularly when consumed skinless. A 100-gram serving of lean turkey provides approximately 25 grams of protein, only 2 grams of fat, and contains key vitamins like B6 and B12, as well as minerals like selenium, phosphorus, and zinc. This makes it an excellent choice for individuals looking to maintain muscle mass, promote satiety, and support overall health. It can be grilled, roasted, or incorporated into dishes ranging from salads to soups, offering both flavor variety and nutritional benefits.
Health Benefits
- Supports muscle growth and repair due to high protein content (25g per 100g).
- Boosts immune function and antioxidant protection with selenium (18% of the DV per serving).
- Helps energy production and cognitive health through vitamin B12 (30% of the DV per serving).
Dietary Considerations
Selection and Storage
Store raw turkey in the refrigerator at 40°F (4°C) or below and consume within 1-2 days or freeze it for up to 6 months. Cooked turkey should be refrigerated promptly and consumed within 3-4 days.
Common Questions About Lean turkey Nutrition
Is lean turkey high in protein?
Yes, lean turkey is an excellent source of protein. For example, a 3-ounce (85g) serving of cooked lean turkey breast contains about 26 grams of protein, making it a great choice for building and repairing muscles.
Can I eat lean turkey on a keto diet?
Yes, lean turkey is highly compatible with a keto diet as it is low in carbohydrates and high in protein. A 3-ounce serving typically contains 0-1 grams of carbs, making it an ideal option for those following a low-carb or ketogenic lifestyle.
What are the health benefits of eating lean turkey?
Lean turkey is rich in essential nutrients, including vitamin B6, niacin, and selenium, which support metabolism, immune function, and thyroid health. Additionally, its low fat content makes it a heart-healthy protein choice when consumed in moderation.
What is the recommended portion size for lean turkey?
A standard serving size of lean turkey is about 3-4 ounces (85-113g) cooked. This portion provides a good balance of protein and nutrients without excessive calories, contributing about 120-150 calories depending on the cut.
How does lean turkey compare to chicken breast?
Lean turkey and chicken breast are fairly similar in nutrition, but turkey may have slightly more protein (26g vs. 24g per 3-ounce serving) and slightly fewer calories. The flavor is also milder in lean turkey, making it versatile in various dishes, though the choice often comes down to personal preference.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
