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

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

Most valuable meat, like a chicken, a turkey is considered a breast. The remaining parts of the bird: drumstick, thigh - are cooked rather for their sake. palatability, or for the sake of iron, which is found in large quantities in red meat, and fillets - for the sake of high-quality and relatively cheap protein. Turkey breast is very low in calories.

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 those who are on a diet, whether it is a diet for weight loss or for gaining muscle mass. Like chicken, there are no carbohydrates 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 can not worry about the state of your blood vessels.

In addition, turkey meat is rich in:

• iron, selenium, magnesium, potassium, phosphorus;
• B vitamins, as well as vitamin 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. Turkey dishes can not be salted, and this is also an important factor for people with high blood pressure.

That is why turkey is recommended for the elderly and people exposed to stress. The turkey is also useful for children. Tender, 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 smell of chicken, which some babies do not like.

The energy value

The calorie content of a turkey may vary depending on the meat (white or red), as well as the method of its preparation. Keep this in mind when cooking. The calorie content of a boiled turkey is the smallest, 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. So, the energy value of a fillet baked with prunes will be slightly higher than that of meat baked with vegetables.

Compare the energy value of different meats:

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

Diet dishes from turkey

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

1. Soup with turkey.
   Prepared on the basis of fillet, with the addition of potatoes and overcooking of carrots and onions. The energy value of one serving is only 80 kcal.
2. Turkey cutlets.
   Minced meat is formed from bread soaked in milk, finely chopped fillet 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 thigh of the bird is laid out on the bottom of the baking dish. Vegetables go on top: tomatoes, eggplants, Bell pepper, zucchini, onion. Vegetables are covered with two tablespoons of adjika. The dish is baked in the oven under a lid. calories ready meal- 62 kcal per 100 grams.
4. Turkey with rice.
   This recipe uses any red meat: drumstick or thigh. Finely chop the meat, onions and carrots. We chop the garlic. Boil the steamed 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 remains very low compared to other meats. The recipes are extremely simple and do not require special culinary skills. Delicate taste, high nutrient content and good digestibility make this bird an indispensable dietary product.

Turkey meat is considered one of the most important meat products, it contains very little fat and is similar in properties to rabbit meat. It is not only tasty, but also an extremely healthy product, enriched with vitamins, useful micro and macro elements. At the same time, the calorie content of turkey is low, so the product is widely used in the preparation of dietary dishes.

Chemical composition

Like many others meat products, turkey meat contains many vitamins from group B, as well as A and K. In addition, it contains trace elements important for the health of children and adults, namely: potassium, calcium, phosphorus, magnesium and many other nutrients that play an important role in vital processes of all organs and tissues in the body. So, the presence of calcium and phosphorus helps to strengthen the musculoskeletal system, and B vitamins regulate brain activity and ensure proper metabolism; vitamin K strengthens the vascular walls, and retinol improves visual acuity.

It is noteworthy that the amount of phosphorus required for bone growth and maintaining the functional state of the joints in turkey is the same as in red fish and much more than in all other types of meat.

If we go to the numbers, they look like this:

Vitamins (per 100 g of product):

• retinol (vitamin A) - 10 mcg (1% of daily allowance usage);
• thiamine (vitamin B1) - 0.05 mcg (3%);
• riboflavin (vitamin B2) - 0.22 mcg (12%);
• niacin (vitamin B3) - 13.0-13.4 mcg (65-67%);
• pantothenic acid (vitamin B5) - 0.63-0.66 mcg (12-15%);
• pyridoxine (vitamin B6) - 0.32-0.35 mcg (18%);
• folic acid (vitamin B9) - 9.5 mcg (2%);
• tocopherol (vitamin E) - 0.3 mcg (3%).

Minerals (per 100 g of product):

• potassium - 200–210 mcg (1% of the daily intake);
• calcium - 10-13 mcg (4-5%);
• magnesium - 18–20 mcg (5–6%);
• phosphorus - 200 mcg (20%);
• sodium - 85–90 mcg (6–7%);
• iron - 1.3-1.5 mcg (9-11%);
• zinc - 2.3-2.5 mcg (20%);
• copper - 90-95 mcg (9-10%);
• sulfur - 245–250 mcg (20+-25%);
• chromium - 10-11 mcg (20-22%);
• manganese - 0.01 μg (1.5%).

Amino acids (per 100 g of product):

• tryptophan - 330 mg (130% of the daily intake);
• isoleucine - 355-960 mg (47%);
• valine - 925 mg (25%);
• threonine - 875 mg (155%);
• leucine - 1595 mg (33%);
• lysine - 1650 mg (105%);
• methionine - 500 mg (40%);
• phenylalanine - 800-810 mg (42%);
• argedin - 1180 mg (25%);
• histidine - 550 mg (40%).

calories

On average, the calorie content of turkey is 197 kilocalories for every 100 g of the finished product. If you cook the carcass with the skin, this parameter will be much higher - up to 220 kcal.

You also need to understand that different parts of the carcass have different energy values, so the number of kilocalories they have varies greatly. Suppose the calorie content of the breast of this bird without the skin is only 84 kcal, while the thighs and drumsticks have much more energy value, which reaches 145 kcal; the corresponding indicator for wings is even higher - it is approximately 167 kcal per 100 g of boiled product.

The calorie content of turkey meat also varies significantly depending on the method of its preparation. For example, breast meat:

• boiled - 84 kcal;
• steamed - 85 kcal;
• stew - 115–118 kcal;
• fried - 170 kcal;
• baked on the grill and grill - 185 kcal.

White meat thanks to reduced calorie quite often included in baby food; however, red leg meat can also be consumed by people seeking to get rid of unnecessary kilograms, however, for this it is worth choosing a product without skin. And, of course, the principles proper nutrition corresponds to boiled, stewed and steamed product.

Dishes fried on the stove, barbecue and grill cannot be called dietary.

A protein diet based on turkey meat is very effective, however, here you should follow a few rules:

• it is forbidden to diet for more than 10 days;
• white poultry meat is recommended to be consumed for lunch, as well as dinner, that is, you need to use this meat during the day and in the evening;
• combine turkey with fresh, stewed and baked vegetables: it is best to cook carrots, corn and green pea, from cereals, preference should be given to rice;
• with a protein diet on turkey meat, you should definitely include kefir in the diet, as well as a large amount of water, otherwise problems with intestinal motility and digestion may occur.

Keep in mind that people suffering kidney failure often the use of turkey is not recommended: an increased concentration of protein in it can significantly exacerbate the course of the disease.

The nutritional value

CBJU turkeys are balanced. There are no carbohydrates in turkey meat, and only veal can be compared with poultry in terms of fat content. There is very little bad cholesterol in the product - no more than 75 mg for every 100 g of product. This is a rather low figure, which is why turkey is recommended for people suffering from morbid obesity and atherosclerosis.

But the protein content in turkey, on the contrary, is high, and in a form that is easy for the human body: it has been proven that protein from this product is absorbed by 94 percent or more, this figure is higher than that of rabbit meat and chicken. That is why when eating turkey, a feeling of satiety comes much faster and lasts longer than when taking other types of meat. Turkey meat is rich in polyunsaturated fatty acids, which have a beneficial effect on the functioning of the heart, blood vessels and brain.

The ratio of proteins and fats in turkey pulp varies depending on the technology of preparation of the product; so, BJU per 100 g of the product leaves:

• boiled - 20/6/0;
• in stew - 14/6/0;
• in fried - 27/6/0;
• grilled - 28/9/0.

Glycemic index

Turkey is an optimal food for people with diabetes due to its glycemic index (GI).

Let's start with a little theory.

In medicine, products are divided into three categories:

• from 0 to 50 units is a low GI;
• from 50 to 69 - average GI;
• 70 or more - high GI.

People with diabetes should give preference to those foods that have the lowest possible GI, in extreme cases - medium, because foods with a high status cause a sharp increase in blood sugar, which inevitably causes glycemia. As a result, the patient's condition deteriorates sharply until the onset of a diabetic coma.

The glycemic index of turkey is 0 - this is a product that does not affect blood sugar levels when consumed, which means that diabetics can and should include it in their diet.

However, all this is only true if you are dealing with skinless meat. If you cook meat with it, then the index will be quite high, and the fat content of the finished dish will be increased, therefore, before boiling or baking meat, the entire skin must be removed.

Low calorie recipes

Here are a few recipes for low-calorie diet dishes that can be made from turkey meat.

Steam cutlets

Steamed turkey cutlets are very tasty and healthy. In order to cook them, you need to skip 500 grams of meat in a meat grinder with 1 onion and 2-3 cloves of garlic. Then 40 g white bread soak in water or milk for about a quarter of an hour, squeeze, mix with minced meat, add egg, salt, pepper and form cutlets.

Prepared semi-finished products are placed in a slow cooker and cooked in the "steam" mode. The dish can be served after 35-40 minutes.

cabbage rolls

Consider the recipe for cooking cabbage rolls from turkey meat step by step.

• Cabbage leaves are separated from the head, boiled for a couple of minutes in boiling water, then it is necessary to cut off all the thickenings.
• In a separate container, boil 150 grams of brown rice.
• Using a blender or meat grinder, 350 g of turkey is ground, boiled rice, 1 chicken egg, as well as salt and seasonings to taste are added to the minced meat, after which everything is thoroughly mixed.
• For spicy sauce mix 250 ml of water, 150 ml of tomato juice, 150 ml of liquid cream and 100 g of overcooked onion, you can also add ground pepper taste.
• The stuffing is wrapped in cabbage leaves, placed in a frying pan and pour the prepared sauce. Meatballs are cooked in the oven under a closed lid for about 45–55 minutes.

boiled turkey

Very simple yet delicious healthy dish- boiled turkey. To prepare it, the water is brought to a boil and the meat, carrots, lavrushka leaves and seasonings are lowered, salted and boiled for about half an hour.

After that, the meat is taken out and cut into small pieces.

If for the preparation of such diet food If you took turkey legs, the cooking time will be 60 minutes. This meat is served with vegetable stew.

Roll

A good alternative to sausage can be a turkey roll. For its preparation, the bird fillets are washed and cut in the middle so that one large piece is obtained; gently beat the meat with a kitchen hammer so that all parts of the piece become the same size.

Thereafter bell pepper they are cleaned of grains, cut into strips and thrown into boiling water for a couple of minutes, then they are taken out, the skin is removed and placed on top of the meat. Also add grated cheese and chopped greens, after which they are wrapped in a roll, stitched with a thread to maintain shape, wrapped in cling film and sent to boiling water for 2-2.5 hours.

After boiling, the roll is taken out, cooled and sent to “reach” in the refrigerator for 2.5-4 hours.

Bouzhenina

With diabetes mellitus, atherosclerosis and obesity, turkey boiled pork can be advised.

Salt and pepper are mixed in 1 liter of water and 1 kg of turkey fillet is placed in it for 10–12 hours. When the specified time has elapsed, the turkey is taken out and dried with paper towels.

A couple of cloves of garlic are crushed and rubbed with meat. While it is saturated with the aroma of garlic, mix in a separate bowl vegetable oil with mustard and soy sauce. Lubricate the fillet with the prepared mixture on all sides, wrap it in foil and send it to the preheated oven for 30 minutes.

It is not necessary to check the degree of readiness of the boiled pork and open the foil, it is also not recommended to unfold the boiled pork until it has completely cooled: only in this case the dish will turn out to be more spicy and juicy.

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 %

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 intestine, 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 the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformations of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in 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 transformations of amino acids. Folate and vitamin B12 are interrelated vitamins 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. Inadequate vitamin intake is accompanied by a violation 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 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, is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.

hide more

The complete guide to the most useful products you can see in the app

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

A good product for a diet is a turkey. Her dietary meat contains almost no fat, so it does not threaten with extra pounds. Low turkey, no carbohydrates and minimal cholesterol content makes it a permitted product not only during weight loss diets, but also during therapeutic diets. Turkey meat is easily digestible and does not cause allergic reactions, so it is recommended to use it for pregnant and lactating women, as well as children, and from infancy (as complementary foods).

turkey calories

Useful and low-fat turkey meat is recommended to be consumed in small quantities during diets. Turkey is lower in calories 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 will be 110 kcal. The calorie content of a boiled turkey depends on what it was cooked with and with or without the skin.

Almost all turkey meat contains a minimum amount of carbohydrates and fats. The exception is the skin and fatty parts of the carcass. Most of the calories in turkey come from protein.

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

The calorie content of turkey fillet in 100 grams varies from 104 to 115 kcal. If the fillet is cooked on the grill, then its calorie content will increase to 120 kcal. And if you cook, we get all 130 kcal.

If you make diet cutlets from a turkey 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 nutritious and already contain 140 kcal.

A baked turkey is considered a dietary product.

The low calorie content of turkey and the high amount of protein allows you to eat meat during the diet, get the necessary nutrients, not feel, but do not accumulate fat.

Turkey meat, a poultry that came to us from the Western Hemisphere, is one of the dietary types of meat.

This definition of poultry meat was due to its useful properties, the presence of a large number of useful substances, as well as the virtual absence of fat and harmful cholesterol.

Turkey meat is rich in amino acids necessary for the proper development of the body, and easily digestible protein, meat is prescribed both for therapeutic and weight loss diets.

In the sale of our stores you can find several varieties of turkey meat, divided into parts of the bird's body - fillet (breast), wings, thighs, drumsticks, as well as offal (liver, heart).

If a person needs to eat the least high-calorie, fatty foods to make up a diet, then turkey meat will be one of the best options to prepare delicious and healthy meals.

Naturally, each part of the carcass is slightly, but will differ in calorie content. Therefore, you need to proceed first of all from the recommendations of a doctor or nutritionist.

1. The lowest calorie part of this poultry is the breast, turkey fillet. calories of this skinless product is only 84 kcal per 100 grams.
2. The thigh and drumstick will overtake the breast by a few calories - 144 kcal per hundred grams.
3. Wings - up to 191 kcal.

Lower than all other parts of it - 84 kcal per 100 grams. This part can be given as the first meat dish for small children - no allergies, no harmful, unnecessary substances for a growing body.

To avoid inaccurate calorie calculations, it is imperative to remove the skin, and also avoid cooking the dish by frying in vegetable oil.

In food, except for breast and fillet on a diet, you can use turkey thigh calories which is 144 kcal per hundred grams.

Turkey will be an excellent substitute for chicken, pork or veal meat, especially since it practically does not differ in price.

Turkey fillet calories

Naturally, the calorie content of a boiled turkey is less than the same value in a fried form. This happens because during heat treatment, a certain amount of protein, as well as fats, goes into the water.

In a turkey, the skin is considered the fattest part of the carcass - if you separate it from the meat, then almost all the fat remains with the skin.

Turkey wings, unfortunately, are not peeled, but boiled have slightly fewer calories than fried ones.

So, in boiled form, turkey parts have the following number of calories:

• breast - 85 kcal;
• thigh - 145 kcal;
• wings - 150-190 kcal.

by the most simple recipe boiled turkey is considered cooking boiled fillet.

1. Boil the fillet; you need at least one and a half hours, but you should not digest it either, otherwise the meat will become tough.
2. You can salt before and during the heat treatment, but pepper (if you can spicy) should be a raw product.
3. After the end of the cooking process, the sirloin is cut into neat pieces, sprinkled with parsley and served to the table.
4. You can use the dish both hot and cold - the taste in both forms will be excellent.

turkey stew how many calories

To make the stew more tasty, with a rich taste and aroma, you must definitely add a few herbs, onions and, of course, oil.

Whether vegetable or olive oil, it is not much, but it will raise the calorie content in any dish.

However, due to the fact that the turkey is already not rich in fats, carbohydrates and cholesterol, there will be no harm from stewing this delicious dietary meat.

To minimize the number of calories, you can take a breast for stewing, add dried parsley, basil, salt a little, coat the turkey with oil, put onions, pour all this with a glass of filtered water and send to stew over low heat for an hour.

Of all the parts of the turkey on sale, the liver of this bird is the most high-calorie product - 250-270 kcal per 100 grams.

However, no one canceled the usefulness of this offal - the amount of vitamins needed by the body is several times greater than in the same chicken liver.

The whole range of B vitamins, vitamin A, K, E, PP - this is not a complete list of substances found in the liver of a turkey.

It tastes like chicken liver. People suffering from anemia should pay attention to this product - the liver will replenish a large number of blood cells.
Another feature of the turkey liver is fast cooking- it will take you no more than an hour to stew turkey liver.

1. Add a carrot
2. onion,
3. a tablespoon of oil (sunflower / olive),
4. salt,
5. seasonings to taste (dried natural herbs, pepper),
6. glass of water,
7. cover with a lid and in an hour you can eat a delicious, insanely flavored dish for the whole family.

Be careful before eating - the liver, unlike other parts of the turkey, can cause allergic reactions.

Therefore, you should first try one or two pieces, and making sure that there are no negative consequences, proceed to the meal.

Have a nice low-calorie appetite for you and your loved ones!