Turkey: a fashionable product on your table. Turkey fillet calories

Turkey meat is also popular because it contains low quantity cholesterol and fat. Regular consumption of turkey reduces cholesterol levels and stabilizes insulin levels.

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

How many calories are in turkey

Concerns about saturated fat and cholesterol have led many people to reduce or eliminate their consumption of red meat and choose healthier alternatives such as turkey. Most of the fat in turkey is located in the skin and dark-colored meat. Even after eating small piece skin, you can give the body up to 70 calories.

Turkey meat is sold in a variety of forms, including whole, packaged slices, breast, thighs, stuffing, cutlets and fillets.

Recipes and calorie content of popular turkey dishes

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

In addition, the same protein is involved in the construction and maintenance muscle mass. Therefore, bodybuilders and simply those who decide to improve their body often use turkey in their diet.

Pasta with turkey and broccoli

• 300 g 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.

Cook the pasta and add the broccoli at the last minute. Drain the water and return the pasta and broccoli to the pan. Meanwhile, heat the oil. Add the turkey, fennel seeds, garlic and red pepper and cook until the stuffing is browned and season with salt. Stir turkey mixture into pasta and broccoli. Serve with Parmesan.

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

Cook the rice. Heat oil in a large frying pan. Add turkey, garlic, ginger and half the scallions and cook, breaking up meat with a spoon, until browned, 3 to 5 minutes. Add rice, peas, carrots, vinegar and stir for 2-3 minutes.

Calorie content – ​​152 kcal/100 g.

Turkey and taco salad

• 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 jar;
• 1, cut into cubes;
• 1 glass grated cheese Cheddar.

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

Calorie 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 minced meat, egg, finely chopped onion and salt. Mix all ingredients, form small cutlets and fry on both sides.

Calorie content - 89.57 kcal/100 g.

Light Turkey Soup

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

Cut turkey and potatoes into cubes. Cut the cabbage into strips. Place carrots, onions, and turkey into boiling water. After 20 minutes, add potatoes and peas. Cover with a lid and cook for about 10 minutes more. Add the cabbage, cover again and turn off the gas.

Calorie content – ​​57 kcal/100 g.

Nutritional value and chemical composition of turkey meat

% of daily requirement, indicated in the tables, is an indicator indicating what percentage of daily value in the substance we will satisfy the body's needs by eating 100 grams of turkey.

How much protein, fat and carbohydrates (BJC) are in turkey?

Turkey meat is a relatively inexpensive source of protein. It has 1g more protein than chicken and beef. Moreover, in turkey meat low content fat and cholesterol, unlike other types of meat.

What vitamins, macro- and microelements are contained in turkey?

Turkey meat is effective in increase in hormones thyroid gland , prevention various types cancer, strengthening immune system and providing antioxidant substances. Turkey meat is useful in reducing bad cholesterol levels, increasing good cholesterol, increase energy production, improve mood, increase testosterone levels and maintain healthy blood pressure.

Let's sum it up

Compared to other types of meat, turkey contains fewer calories, less fat, less cholesterol, very little sodium, but is high in protein, vitamins and minerals.

Turkey meat is valuable source squirrel and other nutrients. For healthy eating it's important to choose correct part meat and also eat correct size servings. Nutritionists recommend eating from 65 to 100 grams boiled meat. Each serving provides daily requirement proteins, which are very important for the production various types amino acids in the human body.

What form do you like to cook turkey in: soup, salad, cutlets, shish kebab or something else? favorite dish? When choosing between turkey and chicken, which meat will you choose? The best news is that turkey meat is so healthy that pediatricians recommend using turkey for the first feeding.

For those who want to lose weight, the question of what to eat and what to give up is especially acute. If everything is more or less clear with products of plant origin, then you should be careful with products of animal origin during diets.

A good diet product is turkey. Its dietary meat contains almost no fat, so it does not threaten extra pounds. Turkey's low content, no carbohydrates and minimal cholesterol content make it an approved product not only during weight loss diets, but also during therapeutic diets. Turkey meat is easily digestible and does not cause allergic reactions, therefore it is recommended for pregnant and lactating women, as well as children, from infancy (as complementary foods).

Turkey calories

Healthy and lean turkey meat is recommended to be consumed in small quantities during diets. Turkey has lower calorie content than pork or chicken, except chicken breast. The calorie content of turkey meat together with the skin is about 200 kcal per 100 g. The calorie content of turkey with grilled vegetables is 110 kcal. Calorie content boiled turkey depends on what it was prepared with and with or without skin.

Almost all turkey meat contains minimal amounts of carbohydrates and fat. The exception is the skin and fatty parts of the carcass. Most of turkey's calories come from protein.

The fewest calories come from skinless turkey breast. The breast has no fat at all, but consists of water, protein and useful substances. The calorie content of turkey breast is more than two times lower than other parts of the turkey, and is 84 kcal per 100 g. The same calorie content and boiled breast.

The calorie content of turkey fillet per 100 grams varies from 104 to 115 kcal. If the fillet is grilled, its calorie content will increase to 120 kcal. And if you cook it, we get all 130 kcal.

If you make it from turkey diet cutlets with the addition of onions, eggs, herbs and aromatic herbs and steam them, then one cutlet will contain about 60 kcal. Cutlets fried in oil become more caloric and already contain 140 kcal.

Baked turkey is considered a dietary product.

Low calorie turkey and large number protein allow you to eat meat during your diet and get the necessary nutrients, do not feel, but do not accumulate fat.

Meat is necessary for the human body, because it contains vitamins and microelements that are difficult to find in dairy products and products of plant origin. Recently, the popularity of turkey meat has grown significantly in Russia, which was brought to Europe from the territory of modern America, where it is part of the most revered products. Turkeys are raised in Russia, but this does not happen on a large scale, since the turkey is a heat-loving bird. Meanwhile, we are happy to buy a breast or other part of a turkey carcass, from which we can prepare a large number of dishes, and in some families, turkey cooked in the oven on New Year or Christmas, turns into an iconic dish. We should not forget about the importance of turkey during the celebration of Thanksgiving Day, which came to us from the same America. Naturally, many people have a question - how many calories are in turkey, and “Particulars” will try to answer it. Com".

How many calories are in turkey meat?

Many people are interested in the calorie content of a particular product, but they often forget about the benefits this product has for the body. As for turkey, it is not only tasty, but also healthy, which is due to the rich composition of the meat of this beautiful bird. It is worth noting, at least, that turkey contains a full range of B vitamins, which have a beneficial effect on the human body; it also contains vitamins A, C, D and E in varying quantities. Turkey meat is an ideal supplier of easily digestible protein, and turkey does not cause allergies, and is therefore included in baby food, it is also recommended for pregnant women. Turkey contains phosphorus, which makes bones strong, iron, which prevents anemia, magnesium and other trace elements that have a beneficial effect on the human body.

It’s difficult to say definitively how many calories are in a baked turkey, but it depends on what part of the carcass you use. If we talk about a whole bird with skin and fat, then 100 grams of meat contains about 200 calories, and it’s difficult to say that this is small. You can reduce the calorie content of turkey by using non-fatty parts of the carcass, where special attention deserves diet breast, so those who care extra pounds, wondering how many calories are in a turkey breast. This is approximately 85 calories per 100 grams of product, if we are talking about how many calories are in boiled turkey, used for making salads, it can also be fried and stewed.


When talking about how many calories are in fried turkey, you should clarify how you are used to doing it. Considering that turkey is considered a lean meat, vegetable or butter, as well as animal fats, which “weight” the final product. In this case, the number of calories can go off scale, so you should pay attention to how many calories are in the grilled turkey. Turkey fillet prepared in this way contains 120 kcal, and comparing this figure with how many calories are in boiled turkey, we can conclude that it is even 10 calories less.

For cooking stewed turkey, besides a small amount vegetable oil, carrots, onions and seasonings are used, and lovers of this aromatic and visually attractive dish are interested in how many calories are in a stewed turkey, and it weighs 117 kcal - about the same as a grilled turkey. Many people believe that the most healthy food considered to be the one that is steamed, so the question of how many calories are in a steamed turkey is often asked. A turkey cooked in a double boiler “weighs” 130 kcal, which is the same as boiled meat.

Turkey fillet rich 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 %

What are the benefits of turkey fillet?

• 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 intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and 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 disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.

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