04/01/2020
DID YOU KNOW ???
The turkey is a large bird native to North America. It’s hunted in the wild, as well as raised on farms.
Its meat is highly nutritious and a popular protein source consumed around the world.
This article tells you all you need to know about turkey, including its nutrition, calories, and how to add it into your diet.
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NUTRITION
Evidence Based
All You Need to Know About Turkey Meat

Written by Sharon O'Brien on July 15, 2019
Nutrients
Benefits
Salt content
Uses
Bottom line
The turkey is a large bird native to North America. It’s hunted in the wild, as well as raised on farms.
Its meat is highly nutritious and a popular protein source consumed around the world.
This article tells you all you need to know about turkey, including its nutrition, calories, and how to add it into your diet.
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Boasts an impressive nutrition profile
Turkey is rich in nutrients. Two thick slices (84 grams) of turkey contain (1):
Calories: 117
Protein: 24 grams
Fat: 2 grams
Carbs: 0 grams
Niacin (vitamin B3): 61% of the Daily Value (DV)
Vitamin B6: 49% of the DV
Vitamin B12: 29% of the DV
Selenium: 46% of the DV
Zinc: 12% of the DV
Sodium: 26% of the DV
Phosphorous: 28% of the DV
Choline: 12% of the DV
Magnesium: 6% of the DV
Potassium: 4% of the DV
The nutrients in turkey depend on the cut. For example, dark meat, which is found in active muscles such as the legs or thighs, tends to have more fat and calories than white meat — whereas white meat contains slightly more protein (2, 3).
Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts.
For example, 3.5 ounces (100 grams) of turkey with the skin packs 169 calories and 5.5 grams of fat, whereas the same amount without the skin has 139 calories and just 2 grams of fat (4).
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5Trusted Source).
Potential health benefits
Turkey has several potential health benefits.
Healthy source of protein
Turkey is a protein-rich food.
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (6Trusted Source, 7Trusted Source).
Additionally, a high-protein diet may even support weight loss by promoting feelings of fullness (8Trusted Source, 9Trusted Source).
Just 2 thick slices (84 grams) of turkey pack 24 grams of protein — an impressive 48% of the DV (1).
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10Trusted Source, 11Trusted Source, 12Trusted Source).
However, other studies claim that processed meat — not red meat itself — has a negative effect on health (5Trusted Source, 13Trusted Source, 14Trusted Source).
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick slices (84 grams) of turkey pack 61% of the DV for vitamin B3, 49% for vitamin B6, and 29% for vitamin B12 (1).
These B vitamins have many benefits:
Vitamin B3 (niacin). This vitamin is important for efficient energy production and cell communication (15Trusted Source).
Vitamin B6 (pyridoxine). This vitamin supports amino acid formation and helps produce neurotransmitters (16).
Vitamin B12. B12 is vital for DNA production and the formation of red blood cells (17Trusted Source).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
Rich source of minerals
Turkey is loaded with selenium, zinc, and phosphorus.
Selenium helps your body produce thyroid hormones, which regulate your metabolism and growth rate (18Trusted Source, 19Trusted Source).
Zinc is an essential mineral needed for many different bodily processes, such as gene expression, protein synthesis, and enzyme reactions (1, 20).
Finally, phosphorus is vital to bone health (1).
Additionally, turkey provides small amounts of magnesium and potassium
