Turkey meat - composition, calorie content, benefits and harms to the body

Turkey is only tasty, but also healthy. The meat of this poultry is rich in vitamins, easily digestible protein, micro- and macroelements, as well as fatty acids. The product contains a minimum of cholesterol and is low in calories. Turkey meat is recommended to be included in the diet for those who want to lose weight and for athletes. It is useful to eat not only the breast or thighs of a bird, but also the heart, liver and other by-products.

Composition and calorie content

Turkey is a dietary, low-calorie meat that is recommended to be included in the diet for both men and women. Poultry meat, heart, liver and stomachs have a rich chemical composition and are used in the preparation of dishes for a healthy and proper nutrition.

The calorie content of fresh turkey per 100 g is 275.8 kcal. Depending on the method of heat treatment and the selected part of the poultry, the energy value changes as follows:

• boiled turkey - 195 kcal;
• baked in the oven - 125 kcal;
• for a couple - 84 kcal;
• fried without oil - 165 kcal;
• stewed - 117.8 kcal;
• poultry stomachs - 143 kcal;
• liver - 230 kcal;
• heart - 115 kcal;
• turkey fat - 900 kcal;
• leather - 387 kcal;
• breast without / with skin - 153/215 kcal;
• legs (shin) with skin - 235.6 kcal;
• thighs with skin - 187 kcal;
• fillet - 153 kcal;
• wings - 168 kcal.

Nutritional value of raw poultry per 100 g:

• fats - 22.1 g;
• proteins - 19.5 g;
• carbohydrates - 0 g;
• water - 57.4 g;
• dietary fiber - 0 g;
• ash - 0.9 g

The ratio of BZHU of turkey meat per 100 g is 1: 1.1: 0, respectively. A remarkable feature of the product is that the protein contained in the composition is absorbed by the body by about 95%. Thanks to this, fillets (boiled, baked, etc.), as well as other parts of the poultry, are suitable for sports nutrition and are recommended for people who want to lose extra pounds without harming muscle mass.

The chemical composition of turkey per 100 g is presented in the form of a table:

In addition, the product contains mono- and polyunsaturated fatty acids, such as omega-3 in an amount of 0.15 g, omega-9 - 6.6 g, omega-6 - 3.93 g, linoleic - 3.88 g per 100 g. The meat contains nonessential and irreplaceable amino acids.

Useful properties of turkey

The beneficial properties of dietary turkey meat are due to its rich chemical composition. The systematic use of poultry (fillets, wings, breast, drumstick, neck, etc.) has a multifaceted positive effect on the body:

1. The condition of the skin improves.
2. Energy increases, nervousness and weakness decrease, absent-mindedness disappears.
3. Sleep is normalized, the nervous system is strengthened thanks to the essential amino acids included in the product, which affect the functioning of the brain. Mood improves, it becomes easier for a person to get rid of stress and relax after a hard day or physical exertion.
4. Teeth and bones are strengthened due to the calcium and phosphorus included in the turkey meat.
5. The work of the thyroid gland and the production of hormones are normalized. The turkey can be eaten to prevent thyroid disease.
6. Turkey meat is a preventive remedy for age-related cognitive impairment.
7. The product strengthens the immune system.
8. The level of bad cholesterol in the blood decreases, while the level of good cholesterol rises.
9. The work of the pancreas improves
10. Regular consumption of skinless meat reduces the risk of pancreatic cancer.
11. Stamina increases and muscles are strengthened - for this reason, the product is especially appreciated by athletes. Thanks not only to the high protein content in the composition, meat helps to form strong muscles and increases efficiency, due to which the productivity of physical activity increases.

Regular consumption of poultry improves the functioning of the gastrointestinal tract, relieves constipation and speeds up metabolic processes.

Note: the stomachs and skin of a turkey also have a rich set of minerals, but if the former can be eaten during the diet due to its low calorie content, then the skin of the bird has no beneficial effect on the body. Turkey fat is nutritious and can be used in cooking in moderation.

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The benefits of poultry liver

The poultry liver contains a large amount of proteins and minerals and vitamins necessary for the full functioning of the body. The benefits from the systematic use of the product in moderation (100-150 g per day) is manifested as follows:

• the process of hematopoiesis improves, thereby reducing the risk of developing anemia;
• the aging process slows down;
• cell regeneration is accelerated;
• the work of the reproductive system in women improves;
• the walls of blood vessels are strengthened and the functioning of the immune system improves;
• visual acuity increases;
• strengthens nails and hair;
• the work of the thyroid gland is normalized.

The product contains nicotinic acid, which is often used in medicines for the treatment of diseases such as atherosclerosis, liver damage, pellagra, etc.

Health Benefits of the Heart

The heart of a turkey is widely used in cooking and has many beneficial properties. Doctors recommend including offal (prepared in any way other than frying) in the diet of people:

• suffering from disorders of the formation of blood cells and anemia;
• with poor eyesight;
• athletes and people of physical labor;
• with depressive disorders;
• with chronic fatigue syndrome;
• working in positions requiring increased brain activity (doctors, teachers, etc.).

The heart is recommended to be regularly consumed by people who are often under stress or nervous stress.

Turkey as a weight loss menu item

The most suitable for losing weight are turkey fillets and breast, since these parts of the poultry are the lowest in calories. Turkey meat helps to keep muscles in good shape and saturates the body with minerals and vitamins necessary for normal functioning.

The recommended daily intake of the product is 250-300 g, for weight loss - 150-200 g.

With the regular use of poultry meat, the digestion process improves, due to which the metabolism accelerates, and additional energy appears in the body, which stimulates the body to be active (in the case of losing weight, to sports).

For slimming applications, the way the poultry is cooked is important. The most suitable option is baking in the oven, boiling, steaming, or in a grill pan.

A little help on the cooking time:

• the breast or fillet must be cooked for half an hour;
• thigh or lower leg - within one hour;
• a whole carcass - at least three hours;
• bake a whole bird (4 kg) for at least two and a half hours.

For the marinade, you cannot use sour cream or mayonnaise, you should limit yourself to lemon juice, various spices, soy sauce, wine vinegar, garlic, mustard. You can use a small amount of honey.

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Turkey harm and contraindications

To prevent turkey meat from causing harm, you must refrain from eating it in case of individual intolerance or allergy to protein.

In addition, there are several specific contraindications:

• gout;
• kidney disease.

Too frequent use of the product or violation of the recommended daily allowance will negatively affect the health of people who:

• high blood pressure;
• obesity (especially when it comes to eating turkey fat or skin);
• increased blood cholesterol levels;
• the last stage of cancer;
• diseases of the cardiovascular system.

In moderation, it is allowed to use a boiled or baked product prepared without skin and not with fat. Turkey skin is high in calories and harmful, so it is recommended to remove it before cooking.

The heart and liver contain a large amount of cholesterol, so you need to eat them carefully and in a balanced amount (100-150 g per day), especially for people with high blood cholesterol levels.

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Outcome

Turkey is a healthy product with low calorie content, high protein content and rich chemical composition. Turkey meat is recommended for male athletes and women who are losing weight. The product has a positive effect both on the functioning of internal organs and on the work of the whole organism as a whole. In addition, not only fillets are useful, but also thighs, liver, heart, and other parts of the bird.

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