Turkey is a popular protein source that is both versatile and nutritious. This article explores the nutritional content of a standard 3-ounce (85-gram) serving of turkey, focusing on its carbohydrate and fiber content, vitamins and minerals, other beneficial compounds, health benefits, and foods with equivalent calorie content.
Nutrition Facts
A 3-ounce (85-gram) serving of turkey provides a well-rounded profile of essential nutrients. Here’s a detailed breakdown:
- Calories: 159
- Total Fat: 7 grams (17% Daily Value)
- Saturated Fat: 2 grams (3% Daily Value)
- Polyunsaturated Fat: 1 gram
- Monounsaturated Fat: 2.5 grams
- Cholesterol: 50 mg (0% Daily Value)
- Sodium: 67 mg (0% Daily Value)
- Total Carbohydrates: 0 grams (5% Daily Value)
- Dietary Fiber: 0 grams (2% Daily Value)
- Sugars: 0 grams
- Protein: 22 grams
- Vitamin D: 1 mcg (7% Daily Value)
- Calcium: 25 mg (6% Daily Value)
- Iron: 1.2 mg (9% Daily Value)
- Potassium: 300 mg (10% Daily Value)
Carbohydrates
Turkey is virtually carbohydrate-free, making it an excellent choice for low-carb and ketogenic diets. With 0 grams of carbohydrates per 85-gram serving, turkey does not impact blood sugar levels, making it suitable for individuals managing their carbohydrate intake or those with diabetes.
Fibers
Turkey does not contain dietary fiber. While fiber is crucial for digestive health, the primary nutritional benefits of turkey come from its protein and fat content. Complementing turkey with fiber-rich vegetables and whole grains can help balance your diet.
Vitamins and Minerals
Turkey is a rich source of several essential vitamins and minerals:
- Vitamin D: Supports bone health and immune function.
- Calcium: Vital for bone health, muscle function, and nerve signaling.
- Iron: Essential for red blood cell production and oxygen transport.
- Potassium: Important for heart health, muscle function, and maintaining proper fluid balance.
These nutrients play significant roles in maintaining overall health and well-being.
Other Compounds
While turkey is not known for containing plant compounds, it does provide essential amino acids from its protein content, which are crucial for muscle repair, growth, and overall body function.
Health Benefits
Turkey offers numerous health benefits due to its nutritional composition:
- High Protein Content: With 22 grams of protein per serving, turkey supports muscle repair, growth, and maintenance. Protein is also vital for enzymes, hormones, and immune function.
- Low in Carbohydrates: Turkey is an excellent option for low-carb diets, helping manage blood sugar levels and promoting weight loss.
- Rich in Vitamins and Minerals: Turkey provides essential nutrients like vitamin D, calcium, iron, and potassium, supporting bone health, red blood cell production, and overall metabolic functions.
- Heart Health: The balanced fat profile, with polyunsaturated and monounsaturated fats, supports cardiovascular health.
- Weight Management: The high protein content and low-calorie profile make turkey a satiating food that can aid in weight management.
Foods with Calorie Content Equivalent
To put the calorie content of turkey into perspective, here are some foods with a similar calorie count (159 calories):
- 1 medium avocado (about 150 grams)
- 2 medium bananas (about 236 grams)
- 1 cup of cooked quinoa (about 185 grams)
- 1 medium-sized baked potato (about 173 grams)
- 1.5 cups of cooked lentils (about 300 grams)
These comparisons show how a serving of turkey can fit into a balanced diet without significantly increasing calorie intake.
Conclusion
A 3-ounce (85-gram) serving of turkey contains 159 calories and provides a rich source of protein, essential vitamins, and minerals. Turkey’s low carbohydrate content and balanced fat profile make it a nutritious choice for various dietary needs. Including turkey in your diet can support muscle health, weight management, and overall well-being. Complementing it with fiber-rich foods ensures a well-rounded and nutritious diet.
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