Turkey
Nutrition Information
| Nutrient / Component | Per 100 g (Raw Skinless Breast) | Per 100 g (Roasted Breast) | Per 3 oz Cooked (85 g) |
|---|---|---|---|
| Energy (Calories) | 114 kcal | 147.0 kcal | 125.0 kcal |
| Water | 74.3 g | 67.5 g | 57.4 g |
| Protein | 23.66 g | 30.06 g | 25.55 g |
| Total Fat | 1.66 g | 2.08 g | 1.77 g |
| — Monounsaturated Fat | 0.42 g | 0.53 g | 0.45 g |
| — Polyunsaturated Fat | 0.46 g | 0.58 g | 0.49 g |
| — Saturated Fat | 0.48 g | 0.61 g | 0.52 g |
| Cholesterol | 62 mg | 79.0 mg | 67.2 mg |
| Total Carbohydrates | 0.0 g | 0.0 g | 0.0 g |
| Dietary Fiber | 0.0 g | 0.0 g | 0.0 g |
| Total Sugars | 0.0 g | 0.0 g | 0.0 g |
| Potassium | 290 mg | 345.0 mg | 293.3 mg |
| Phosphorus | 225 mg | 271.0 mg | 230.4 mg |
| Sodium | 50 mg | 61.0 mg | 51.9 mg |
| Magnesium | 28 mg | 33.0 mg | 28.1 mg |
| Calcium | 14 mg | 18.0 mg | 15.3 mg |
| Iron (Heme Iron) | 1.09 mg | 1.43 mg | 1.22 mg |
| Zinc | 1.54 mg | 2.01 mg | 1.71 mg |
| Selenium | 24.5 µg | 29.7 µg | 25.2 µg |
| Copper | 0.045 mg | 0.057 mg | 0.048 mg |
| Niacin (B3) | 7.90 mg | 8.84 mg | 7.51 mg |
| Vitamin B6 | 0.680 mg | 0.810 mg | 0.689 mg |
| Pantothenic Acid (B5) | 0.770 mg | 0.940 mg | 0.799 mg |
| Riboflavin (B2) | 0.120 mg | 0.150 mg | 0.128 mg |
| Thiamine (B1) | 0.060 mg | 0.070 mg | 0.060 mg |
| Vitamin B12 | 0.37 µg | 0.44 µg | 0.37 µg |
| Choline | 73.0 mg | 89.0 mg | 75.7 mg |
Description
Domesticated turkey (Meleagris gallopavo) is one of the leanest, most concentrated sources of complete poultry protein in modern nutrition. Divided into two primary culinary profiles—delicate, ultra-lean white meat (pectoral breast muscles) and flavorful, iron-dense dark meat (locomotor cuts like thighs and drumsticks)—turkey delivers an exceptional protein-to-calorie ratio with minimal lipid accumulation. When evaluating turkey breast nutritional value per 100g (raw, boneless, skinless white meat), it provides approximately 114 calories, 23.7 grams of complete protein, and only 1.7 grams of total fat, making it even leaner than standard chicken breast. Cooking concentrates amino acid density through natural moisture loss: 100g of roasted skinless turkey breast supplies roughly 147 calories and 30.1 grams of complete protein, while a standard dietary portion—commonly logged as a 3 oz roasted turkey serving (approx. 85 grams)—delivers 125 calories and 25.6 grams of high-biological-value protein.
White Meat vs. Dark Meat: Fiber Physiology & Lipid Partitioning
The nutritional divergence across turkey cuts reflects distinct muscle fiber roles:
Turkey Breast (Fast-Twitch Glycolytic Fibers): Pectoral flight muscles consist almost entirely of fast-twitch glycolytic fibers adapted for short, explosive contractions. These fibers contain minimal intracellular fat droplets and low myoglobin concentrations, resulting in pale meat where over 85% of total calories originate directly from pure protein. It serves as an elite staple for contest prep, aggressive cutting phases, and maximum nitrogen retention per calorie.
Turkey Thigh (Slow-Twitch Oxidative Fibers): The weight-bearing leg and thigh muscles consist of slow-twitch oxidative fibers packed with mitochondria, myoglobin, and intramuscular lipids. Roasted turkey thigh yields roughly 160 calories and 7.0 grams of fat per 100g, delivering deeper savory flavor, enhanced moisture retention during high-heat cooking, and elevated densities of bioavailable heme iron and zinc.
Protein Quality, Tryptophan Kinetics & Satiety Signaling
Turkey protein achieves a maximum Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of 1.00, delivering all nine essential amino acids (EAAs) in optimal physiological balance:
Leucine & mTORC1 Activation: Supplying over 1,850 mg of leucine per 100g raw (and over 2,300 mg in a 3 oz roasted portion), turkey breast easily surpasses the critical threshold necessary to phosphorylate ribosomal protein S6 kinase ($p70S6K$), initiating muscle protein synthesis (MPS) for skeletal hypertrophy.
Tryptophan & Serotonin Synthesis: Turkey is renowned for its high concentration of L-tryptophan (over 300 mg per 100g). Tryptophan serves as the mandatory biochemical precursor for serotonin (5-hydroxytryptamine) and melatonin, governing mood stabilization and healthy circadian sleep architecture.
Satiety Peptide Secretion: Ingestion of lean poultry protein induces robust postprandial release of satiety gut hormones—specifically peptide YY (PYY) and cholecystokinin (CCK)—while suppressing systemic ghrelin to curb appetite for hours.
Micronutrient Matrix: Vitamin B6, Niacin, Selenium & Phosphorus
Turkey functions as an exceptional whole-food delivery system for vital metabolic coenzymes and essential trace elements:
Vitamin B6 (Pyridoxine) & Niacin (B3): Providing 0.81 mg of Vitamin B6 per 100g roasted (approx. 48% of the daily value) and 8.8 mg of niacin (B3), turkey supplies critical enzymatic cofactors for amino acid transamination, glycogenolysis, and mitochondrial NAD+ synthesis.
Selenium & Cellular Antioxidant Defense: Supplying 29.7 µg of selenium per 100g (over 25.2 µg in a 3 oz cooked serving), turkey fulfills roughly 46% of the daily value. Selenium activates glutathione peroxidase enzymes, defending vascular endothelial cells from lipid peroxidation and facilitating thyroid hormone conversion ($T_4$ to $T_3$).
Phosphorus & Potassium: Delivering 230 mg of phosphorus and 293 mg of potassium per 3 oz cooked portion, it aids bone mineralization, intracellular ATP generation, and cellular fluid homeostasis.
