Turkey breast fillet calorie content per 100 grams. Calories Turkey, breast, meat. Chemical composition and nutritional value

Turkey Is one of the most popular birds in the world. Its meat is preferred not so much for its taste as for its exceptional nutritional value.

Turkey meat is also popular because it is low in cholesterol and fat. Regular consumption of turkey lowers cholesterol levels and stabilizes insulin levels.

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

How many calories are in a turkey

Concerns about saturated fat and cholesterol have led many people to reduce or eliminate their red meat intake and opt for healthier alternatives such as turkey. Most of the fat in turkey is found in the skin and dark colored meats. Even eating a small piece of skin can provide the body with up to 70 calories.

Turkey meat is sold in a variety of forms, including whole, packaged in slices, breast, thigh, minced meat, 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
Fourth	140,15
Hip	142,70
Fillet	116,96
Breast	88,62
Neck	178,35
Wings	177,67
Paws	178,19
Backrests	180,16
Offal
Liver	244,54
A heart	137,94
Navels	140,16
Stomachs	137,40
Leather	260,14
Cooking method
Raw	136,64
Boiled (boiled)	180,59
Fried	181,16
Stew	132,52
Turkey ham	139,57
Grill	75,60
Baked	124,09
Turkey Subway	130

Recipes and calorie content of popular dishes with turkey meat

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

In addition, this same protein is involved in building and maintaining muscle mass. Therefore, often bodybuilders and simply those who have decided to improve their bodies use turkey in their diet.

Turkey and broccoli pasta

• 300 g of 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.

Boil the pasta and add broccoli at the last minute. Drain and return the pasta and broccoli to the pot. Meanwhile, heat up the oil. Add the turkey, fennel seeds, garlic and paprika and season until lightly browned and season with salt. Stir in the turkey, pasta and broccoli mixture. Serve with Parmesan cheese.

Caloric 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 feathers green;
• 1 cup peas
• 1/4 ;
• 2 tbsp. l. rice vinegar.

Cook rice. Heat oil in a large skillet. Add turkey, garlic, ginger and half green onions and cook, crushing the meat with a spoon until browned, 3 to 5 minutes. Add rice, peas, carrots, vinegar and stir for 2-3 minutes.

Caloric content - 152 kcal / 100 g.

Turkey salad and tacos

• 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 can;
• 1, diced;
• 1 glass grated cheese Cheddar.

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

Caloric 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 the minced meat, egg, finely chopped onion and salt. Stir all ingredients, sculpt small patties and fry on both sides.

Caloric content - 89.57 kcal / 100 g.

Light turkey soup

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

Dice the turkey and potatoes. Cut the cabbage into strips. Dip carrots, onions, turkey into boiling water. After 20 minutes add potatoes and peas. Cover and cook for about 10 minutes. Add cabbage, cover again and turn off the gas.

Caloric 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 daily value in the substance, we will satisfy the needs of the body by eating 100 grams of turkey.

How many proteins, fats and carbohydrates (BJU) are in turkey?

Turkey meat is a relatively inexpensive source of protein. It has 1 g 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 found in turkey?

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

Summing up

Compared to other meats, turkey contains fewer calories, less fat, less cholesterol, very little sodium, but a lot of protein, vitamins and minerals.

Turkey meat is valuable source of protein and other nutrients. For healthy eating it is important to choose the right portion of meat as well as eat the correct serving size. Nutritionists recommend eating from 65 to 100 grams boiled meat. Each serving provides the daily requirement for proteins, which are essential 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, kebabs or something else favorite dish? When choosing between turkey and chicken, which meat will you go for? The best news is that turkey meat is so healthy that pediatricians recommend using turkey for the first meal.

Turkey filletrich in vitamins and minerals such as: vitamin B5 - 15.5%, vitamin B6 - 40.7%, vitamin B12 - 21%, vitamin PP - 49.6%, phosphorus - 25.1%, selenium - 41.3 %

Why is turkey fillet useful?

• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine \u200b\u200bin the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in blood formation. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Selenium - an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), hereditary thrombasthenia.

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Calories, kcal:

Proteins, g:

Turkey meat is considered a dietary product due to the large amount of easily digestible protein. The most dietary part of the carcass of any poultry is the breast; in a turkey, the pectoral muscle contains practically no fat, so the meat has a uniform structure, pale pink color. The weight of a turkey breast is greater than that of a single poultry breast is enough for cooking light, nutritious and healthy dish for 4 people.

Calorie turkey breast

The calorie content of turkey breast is 84 kcal per 100 grams of product.

The composition and useful properties of turkey breast

Turkey breast meat is rich in complete protein and contains amino acids, including tryptophan, which is a precursor to melatonin, and arginic acid. , which are necessary for the normal functioning of the nervous system, are almost completely contained in the product. Turkey breast contains a minimum amount of fat, so consumption of the product does not increase cholesterol levels. , which is in a turkey in sufficient quantities (a portion of boiled breast contains half the daily norm of the element), is necessary to maintain the hormonal background in the norm. Also, turkey meat is useful in violation of the activity of the gastrointestinal tract, as it normalizes metabolic processes.

Turkey harm

Slimming turkey

Diet turkey breast meat is traditionally included in diets and nutritional systems for those who are trying to lose weight without losing muscle mass (calorizator). For example, they either contain turkey breast, boiled, steamed or grilled in their diet.

Selecting and storing turkey breast

When purchasing turkey meat, chilled or frozen, you need to pay attention to the integrity of the skin, the absence of dents and bruises. If the breast is skinless, the color of the meat should be light pink, the meat should be firm and homogeneous, not decaying into fibers. When pressed, fresh turkey meat quickly regains its shape.

Store chilled turkey breast meat purchased in a package in the refrigerator for 3 to 5 days, or following the dates indicated on the package. Turkey breast, purchased without packaging or after opening it, must be cooked immediately, and the leftovers must be frozen.

Turkey (breast) in cooking

Turkey breast is prepared in various ways, meat is fried, baked, boiled, steamed and grilled. You need to cook the breast for a short time so as not to dry it out. Delicate breast meat goes well with mushrooms, cheese, the almost neutral taste of poultry is easy to hammer with strong aromas of spices and herbs, so the best additions to turkey breast will be and. The turkey breast is used to prepare minced meat for cutlets, pasties and dumplings, boiled meat is used as a filling for pancakes, as an ingredient in sandwiches and salads.

Buying a turkey, everyone asks the question: "What can you cook delicious from turkey fillets?" So, you will find the answer to this question in our article.

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If earlier the most popular source of protein among bodybuilders and nutritionists was chicken breast, now the palm is gradually shifting to turkey. The heat-loving bird did not take root well in our area. But more and more often on store shelves you can see the breast, thigh, drumstick of this bird. Is it a tribute to fashion or the result of fair competition?

The taste of turkey is far superior to chicken. At the same time, its tender meat contains less fat and is better absorbed. What is the calorie content of turkey? Let's figure it out together.

The most valuable meat, like chicken, is the breast of a turkey. The rest of the bird: drumstick, thigh - is prepared rather for their sake taste, or for the iron, which is abundant in red meat, and fillets for high quality and relatively cheap protein. The calorie content of turkey breast is very low.

Only 84 kcal is contained in 100 grams of the product and at the same time 25.3 grams of protein, 10.4 grams of fat. Compare with chicken fillet: 16 grams of protein and 14 grams of fat.

A significant difference for dieters, whether it is for weight loss or for gaining muscle mass. As with chicken, there are no carbs at all. By the way, that is why it is so popular with those who want to dry out and emphasize muscle relief. Easily digestible, it does not contain cholesterol, you do not have to worry about the condition of your blood vessels.

In addition, turkey meat is rich in:

• iron, selenium, magnesium, potassium, phosphorus;
• vitamins of group B, as well as vitamins A, PP and E;
• amino acids.

A high amount of sodium, comparable to the amount of sodium in beef and veal, helps to normalize metabolic processes. Tryptophan is involved in the production of melatonin, a hormone that fights insomnia, and arginine dilates blood vessels and normalizes blood pressure. You do not need to salt turkey dishes, and this is also an important factor for people with high blood pressure.

That is why turkey meat is recommended for the elderly and people exposed to stress. The turkey is good for children too. Delicate, tasty meat is easily digested even by a child's stomach. With a low fat content of the product, calcium is more easily absorbed, which is extremely important for a growing organism. In addition, this bird does not have the characteristic chicken smell that some babies do not like.

The energy value

The calorie content of a turkey can vary depending on the meat (white or red) and how it is cooked. Consider this when cooking. The calorie content of boiled turkey is the lowest, in fact, it does not differ from the energy value of 100 grams of fillet. But the calorie content of fried, baked or stewed poultry is not much higher. So don't be afraid to experiment and add variety to your table.

There are many dishes that will not only not harm your figure, but also have a beneficial effect on your health. The calorie content of each dish should be specified separately, depending on the ingredients included in it. Thus, the energy value of fillets baked with prunes will be slightly higher than that of meat baked with vegetables.

Let's compare the energy value of different meats:

• fillet (without skin) - 84 kcal,
• thigh - 144 kcal,
• drumstick - 142 kcal.

Turkey diet dishes

In fact, due to the special properties of meat, any turkey dish will be dietary, however, it is useful to know the calorie content of at least a few in order to compose your menu based on exact numbers:

1. Turkey soup.
   It is prepared on the basis of fillets, with the addition of potatoes and refried carrots and onions. The energy value one serving is only 80 kcal.
2. Turkey cutlets.
   Minced meat is formed from bread soaked in milk, finely chopped fillets and onions. Cutlets are fried over low heat until golden brown and brought under the lid for a couple of minutes. The energy value of such cutlets is 148 kcal per 100 grams.
3. Turkey with vegetables.
   The poultry thigh is laid out on the bottom of the baking dish. On top of the layers are vegetables: tomatoes, eggplants, bell pepper, zucchini, onions. Vegetables are covered with two tablespoons of adjika. The dish is baked in the oven under the lid. The calorie content of the finished dish is 62 kcal per 100 grams.
4. Turkey with rice.
   This recipe uses any red meat: drumstick or thigh. Finely chop meat, onions and carrots. Chop the garlic. Boil parboiled rice in salted water. Fry the meat with vegetables and mix all the ingredients, adding salt and pepper to taste. The calorie content of such a dish is 337 kcal per 100 grams.

As you can see, the calorie content of turkey in comparison with other meat remains very low. The recipes are extremely simple and do not require any special culinary skills. Delicate taste, high nutrient content and good digestibility make this bird an irreplaceable dietary product.

The turkey is a large bird of the pheasant family. Turkey meat is considered dietary - it is very tender, contains many useful substances and is not at all fatty, due to which the calorie content of turkey is quite low. Turkey meat contains a large amount of B vitamins (B1 - thiamine, B2 - riboflavin, B3 - niacin, B4 - choline , B5 - pantothenic acid, B6 - pyridoxine, B9 - folic acid, B12 - cyanocobalamin), vitamins D, E, A, C, minerals, as well as protein, it has a very low cholesterol content and no carbohydrates at all. Turkey is very easily absorbed in the body and does not cause allergies, so it is recommended to give it even to children. Turkey has a high content of vitamin PP (nicotinic acid), phosphorus, which is necessary for bone and nervous tissue, iron, which prevents anemia, and magnesium, which is involved in all metabolic processes and has a beneficial effect on nervous system... The selenium found in turkey meat helps to maintain youthfulness and beauty, and also prevents cancer.

Turkey meat helps to strengthen the cardiovascular system, enhances immunity, has a beneficial effect on the nervous system - B vitamins help fight stress, anxiety, depression and insomnia. Older people are advised to eat turkey to prevent nervous disorders and strengthen memory.

Turkey meat is especially useful for pregnant women and nursing mothers, people whose lifestyle is associated with heavy physical exertion, as well as for various diseases, chronic infections, weakened immunity, tuberculosis and in the recovery period after serious illness. Children who often have colds are also advised to eat turkey regularly. You can also use turkey meat for feeding babies.

How many calories are in a turkey

Dietary and completely lean turkey meat is a valuable source of vitamins and protein, but what about the calorie content of turkey? How many calories are in a turkey, and is it not harmful to eat turkey for people who want to lose weight?

The calorie content of turkey is quite low; in terms of the calorie content in turkey, it is much more suitable for diet foodthan pork or chicken (except chicken breast). The calorie content of turkey along with the skin is on average about 200 kcal per 100 g. Turkey meat is practically free of carbohydrates and contains very little fat (except for the fatty parts of the carcass and skin), the main source of calories in turkey is protein. Turkey is more than 20% protein. The calorie content of turkey breast (without skin) is the lowest, since it contains absolutely no fat, only water, useful elements and protein. The calorie content of turkey breast is 84 kcal per 100 g. The calorie content of boiled turkey breast is also 84 kcal per 100 g. The calorie content of turkey fillets varies from 104 to 115 kcal per 100 g. The calorie content of boiled turkey fillet is 130 kcal per 100 g. The calorie content of a grilled turkey is about 120 kcal per 100 g.

Turkey diet dishes

There are many healthy and delicious turkey diet options available. Low calorie content turkey allows you to use its meat during diet for weight loss, as well as during a protein diet for athletes. The turkey can be stewed, baked, turkey meat goes well with vegetables, prunes, mushrooms, cheese, and a salad of fresh vegetables is perfect as a side dish for turkey. Boiled turkey breast can be used in a drying diet - the calorie content of a turkey without a skin is only 84 kcal per 100 g, and the protein content in its meat is quite high, which will help to avoid loss of muscle mass during the diet.

Turkey can be made diet cutlets for a couple. To do this, you need 500 grams of twisted in a meat grinder or finely chopped fillet mix turkeys with 100 g of finely chopped onion and 1 egg, add dry or fresh aromatic herbs and herbs (parsley, rosemary, dill, basil), form cutlets and cook them in a double boiler. The calorie content of one cutlet will turn out to be about 60 calories. If you fry turkey cutlets in oil in a pan, then the calorie content of one cutlet will be about 140 kcal (when calculating 10-11 cutlets from the total volume of minced meat).

For lovers of grilled dishes, there is a simple and quick way prepare a delicious dietary dish - grilled turkey with onions and fresh tomatoes. The calorie content of grilled turkey with vegetables will be about 110 kcal per 100 g.

There is a wonderful recipe for lovers of sweet dishes stewed turkey with prunes. For 500 g of turkey fillet, take 100 g of prunes. The turkey is cut into small cubes, the prunes are finely chopped and all this is stewed without salt in a pan with water for about 40-50 minutes. Salt should already ready meal... The calorie content of turkey with prunes will be about 125 kcal per 100 g.

You can make a salad with vegetables from turkey. Finely chop 200 g of boiled turkey fillet, add 2 diced tomatoes, 2 chopped bell peppers and 50 g of feta cheese, season with 1 tablespoon of olive oil and 1 lemon juice. The calorie content of turkey fillet is about 120 kcal per 100 g, two tomatoes - 35 kcal, pepper - 27 kcal, feta cheese - 130 kcal per 50 g, dressing - 110 kcal. The calorie content of turkey salad is about 115 kcal per 100 g.

Also a tasty and satisfying low-calorie dish - turkey meat baked in a sleeve with vegetables. For 800 g of any kind of turkey meat, you will need 1 kg of potatoes, 2 medium onions, 2 medium carrots, 400 g of eggplants, grilled or fried without oil in a pan, and 100 g of low-fat sour cream. First, shredded onions are placed in the baking sleeve, then the potatoes, cut into slices, then the eggplant, the turkey fillet is laid out on top, grated carrots are placed on it, and all this is poured with sour cream. The sleeve is closed and placed in the oven for 50 minutes. The already prepared dish should be salted. The calorie content of a turkey in a sleeve with vegetables is about 120 kcal per 100 g.

Turkey can also be served boiled with olives and herbs, with stewed mushrooms. Roast potatoes and turkey with pickled cucumbers cooked in pots are very tasty.

Everyone knows a traditional dish Stuffed Baked Turkey is for big family holidays, and you're probably wondering how many calories this turkey contains. Turkey, which is cooked in the United States for Thanksgiving and Christmas, is stuffed with onions and sweet berries and fruits - apples, cherries, oranges, pineapples - and baked in oil and mustard. The calorie content of a Christmas turkey is about 260-320 kcal per 100 g, it is difficult to name it dietary meal, but it is really very tasty, so occasionally it is allowed to pamper yourself with such delicious food. A less-calorie version of this dish can be called a skinless turkey baked in pomegranate juice without oil, stuffed with sour apples, raisins, and carrots. The calorie content of a turkey prepared in this way will be about 180 kcal per 100 grams.

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