While turkey breast is readily available during the holidays, consider eating it more regularly. An alternative to chicken, turkey is a lean source of protein that offers many vitamins and minerals. Whether you roast a fresh turkey breast or opt for turkey deli meat, understanding the nutritional benefits of turkey breast may persuade you to eat more of this bird.
Calories and Macronutrients
Turkey breast averages 53 calories per oz. if you eat the meat and skin roasted. It provides 2 g of fat, 1 g of which is saturated. Turkey contains no carbohydrates. In a 3-oz serving, you will consume 24 g of protein. Poultry and fish are the healthiest animal sources of protein, according to the Harvard School of Public Health.
Additional Benefits
Turkey breast is a source of iron, with a 3-oz. serving offering 6 percent of the recommended dietary allowance for iron, based on a 2,000-calorie diet. Turkey breast also provides 2 percent of the RDA for vitamin B-6, percent for vitamin B-12, 6 percent for pantothenic acid and 27 percent for niacin. A 3-oz. serving of turkey breast provides 18 percent of the RDA for phosphorous, 12 percent for zinc and 36 percent for selenium.
Healthiest Option
Choose skinless turkey breast fryers to save 22 calories per oz.. The skinless fryer is also fat-free and still provides 21 g of protein in 3 oz. The vitamin and mineral content of skinless turkey is similar to turkey breast with skin.
Sodium Considerations
Turkey breast deli meat is a low-calorie, low-fat sandwich filling, but does contain a high level of sodium. A 2-oz. serving provides about 56 calories with 13 g of protein and no fat, but contains between 440 and 520 mg of sodium. The Institute of Medicine recommends keeping your daily sodium intake below 1,500 mg per day.
Considerations
Turkey breast lends itself to lean and healthy preparations. Use it instead of chicken in recipes such as stir fries, baked and breaded tenders or sautéed cutlets. If you choose to use ground turkey as a healthy, low-calorie option, get ground turkey breast. Some ground turkey includes dark meat and contains up to 4 g of fat and 66 calories per oz.
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