Dietary properties:
How many calories are in ground turkey, what dietary properties it has, all this is of great interest to those who lead a healthy lifestyle and monitor their health and figure. So we will try to answer these questions in the next article.
So here it is:
One of the advantages of turkey meat is that it does not cause allergies. Doctors and nutritionists believe that it should be included in the diet of a healthy person of any age, including diets for health reasons and the first feeding of infants.
Ground turkey is a very tender product. In appearance it resembles a chicken, only its color is darker.
Dishes made from it are light and juicy, and since it contains little fat, it is also considered healthy. It can be combined with almost any spices and herbs. This unique property is due to its neutral taste. It is used in the preparation of steamed and fried cutlets, meatballs, meatballs, added to dumplings, and prepared meatballs for first courses. It is suitable as a filling for cabbage rolls, stuffed peppers, and pies.
You can prepare any dish from ground turkey, add any spices to it and season it with any sauce. It has a beneficial effect on digestion and improves metabolism. This product is a rich source of B vitamins and vitamin A, as well as chemical elements such as phosphorus, iron, calcium, sodium, iodine and others.
Beneficial features
Minced turkey meat is added to baby food in the form of complementary foods. It is also recommended for nursing mothers and elderly people. Thanks to the minerals contained in minced meat, the human body absorbs it well and synthesizes useful substances. It has virtually no contraindications, ground turkey is not allergenic, is easily digested and absorbed, so it is also recommended for those losing weight and people suffering from hormonal disorders. Ground turkey is not recommended for people with high cholesterol levels.
Composition of ground turkey:
Vitamins:
| Vitamin: | IN 1 | AT 2 | AT 4 | AT 5 | AT 6 | AT 9 | RR | E |
| in mg. per 100 grams | 0.067 | 0.185 | 53.0 | 1.0 | 0.35 | 0.007 | 5.4 | 0.11 |
Minerals:
| Mineral: | Calcium | Phosphorus | Magnesium | Potassium |
| in mg. per 100 grams | 21 | 193 | 21 | 213 |
Its benefits for the cardiovascular and nervous systems are undoubted. It's low in calories, making it a valuable part of any diet, and its ability to detoxify and lower sugar levels is amazing.
Calorie content of ground turkey. Chemical composition and nutritional value.
Nutritional value and chemical composition of “Ground Turkey”.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 148 kcal | 1684 kcal | 8.8% | 5.9% | 1138 g |
| Squirrels | 19.66 g | 76 g | 25.9% | 17.5% | 387 g |
| Fats | 7.66 g | 56 g | 13.7% | 9.3% | 731 g |
| Water | 72.36 g | 2273 g | 3.2% | 2.2% | 3141 g |
| Ash | 1 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 20 mcg | 900 mcg | 2.2% | 1.5% | 4500 g |
| Retinol | 0.02 mg | ~ | |||
| Vitamin B1, thiamine | 0.066 mg | 1.5 mg | 4.4% | 3% | 2273 g |
| Vitamin B2, riboflavin | 0.156 mg | 1.8 mg | 8.7% | 5.9% | 1154 g |
| Vitamin B4, choline | 50.8 mg | 500 mg | 10.2% | 6.9% | 984 g |
| Vitamin B5, pantothenic | 0.993 mg | 5 mg | 19.9% | 13.4% | 504 g |
| Vitamin B6, pyridoxine | 0.564 mg | 2 mg | 28.2% | 19.1% | 355 g |
| Vitamin B9, folates | 7 mcg | 400 mcg | 1.8% | 1.2% | 5714 g |
| Vitamin B12, cobalamin | 1 mcg | 3 mcg | 33.3% | 22.5% | 300 g |
| Vitamin D, calciferol | 0.4 mcg | 10 mcg | 4% | 2.7% | 2500 g |
| Vitamin E, alpha tocopherol, TE | 0.09 mg | 15 mg | 0.6% | 0.4% | 16667 g |
| gamma tocopherol | 0.1 mg | ~ | |||
| delta tocopherol | 0.02 mg | ~ | |||
| Vitamin RR, NE | 6.733 mg | 20 mg | 33.7% | 22.8% | 297 g |
| Betaine | 6.3 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 237 mg | 2500 mg | 9.5% | 6.4% | 1055 g |
| Calcium, Ca | 19 mg | 1000 mg | 1.9% | 1.3% | 5263 g |
| Magnesium, Mg | 23 mg | 400 mg | 5.8% | 3.9% | 1739 |
| Sodium, Na | 58 mg | 1300 mg | 4.5% | 3% | 2241 g |
| Sera, S | 196.6 mg | 1000 mg | 19.7% | 13.3% | 509 g |
| Phosphorus, P | 200 mg | 800 mg | 25% | 16.9% | 400 g |
| Microelements | |||||
| Iron, Fe | 1.09 mg | 18 mg | 6.1% | 4.1% | 1651 g |
| Manganese, Mn | 0.008 mg | 2 mg | 0.4% | 0.3% | 25000 g |
| Copper, Cu | 96 mcg | 1000 mcg | 9.6% | 6.5% | 1042 g |
| Selenium, Se | 21.9 mcg | 55 mcg | 39.8% | 26.9% | 251 g |
| Zinc, Zn | 2.35 mg | 12 mg | 19.6% | 13.2% | 511 g |
| Essential amino acids | |||||
| Arginine* | 1.426 g | ~ | |||
| Valin | 0.91 g | ~ | |||
| Histidine* | 0.582 g | ~ | |||
| Isoleucine | 0.88 g | ~ | |||
| Leucine | 1.622 g | ~ | |||
| Lysine | 1.757 g | ~ | |||
| Methionine | 0.578 g | ~ | |||
| Threonine | 0.901 g | ~ | |||
| Tryptophan | 0.223 g | ~ | |||
| Phenylalanine | 0.765 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 1.223 g | ~ | |||
| Aspartic acid | 1.897 g | ~ | |||
| Hydroxyproline | 0.163 g | ~ | |||
| Glycine | 1.075 g | ~ | |||
| Glutamic acid | 3.144 g | ~ | |||
| Proline | 0.869 g | ~ | |||
| Serin | 0.835 g | ~ | |||
| Tyrosine | 0.696 g | ~ | |||
| Cysteine | 0.208 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 69 mg | max 300 mg | |||
| Fatty acid | |||||
| Trans fats | 0.103 g | max 1.9 g | |||
| monounsaturated trans fats | 0.078 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 2.024 g | max 18.7 g | |||
| 4:0 Oil | 0.003 g | ~ | |||
| 8:0 Caprylic | 0.001 g | ~ | |||
| 10:0 Kaprinovaya | 0.004 g | ~ | |||
| 12:0 Lauric | 0.01 g | ~ | |||
| 14:0 Miristinovaya | 0.067 g | ~ | |||
| 15:0 Pentadecane | 0.01 g | ~ | |||
| 16:0 Palmitinaya | 1.353 g | ~ | |||
| 17:0 Margarine | 0.02 g | ~ | |||
| 18:0 Stearic | 0.546 g | ~ | |||
| 20:0 Arakhinovaya | 0.007 g | ~ | |||
| 22:0 Begenovaya | 0.002 g | ~ | |||
| 24:0 Lignoceric | 0.001 g | ~ | |||
| Monounsaturated fatty acids | 2.635 g | min 16.8 g | 15.7% | 10.6% | |
| 14:1 Myristoleic | 0.011 g | ~ | |||
| 16:1 Palmitoleic | 0.23 g | ~ | |||
| 16:1 cis | 0.224 g | ~ | |||
| 16:1 trans | 0.005 g | ~ | |||
| 17:1 Heptadecene | 0.015 g | ~ | |||
| 18:1 Oleic (omega-9) | 2.345 g | ~ | |||
| 18:1 cis | 2.272 g | ~ | |||
| 18:1 trans | 0.073 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.027 g | ~ | |||
| 22:1 Erucic (omega-9) | 0.001 g | ~ | |||
| 22:1 cis | 0.001 g | ~ | |||
| 24:1 Nervonic, cis (omega-9) | 0.006 g | ~ | |||
| Polyunsaturated fatty acids | 2.205 g | from 11.2 to 20.6 g | 19.7% | 13.3% | |
| 18:2 Linolevaya | 1.932 g | ~ | |||
| 18:2 trans isomer, undetermined | 0.025 g | ~ | |||
| 18:2 Omega-6, cis, cis | 1.894 g | ~ | |||
| 18:2 Conjugated linoleic acid | 0.013 g | ~ | |||
| 18:3 Linolenic | 0.108 g | ~ | |||
| 18:3 Omega-3, alpha-linolenic | 0.103 g | ~ | |||
| 18:3 Omega-6, gamma-linolenic | 0.006 g | ~ | |||
| 18:4 Steoride Omega-3 | 0.001 g | ~ | |||
| 20:2 Eicosadiene, Omega-6, cis, cis | 0.014 g | ~ | |||
| 20:3 Eicosatriene | 0.01 g | ~ | |||
| 20:3 Omega-6 | 0.009 g | ~ | |||
| 20:4 Arachidonic | 0.098 g | ~ | |||
| 20:5 Eicosapentaenoic acid (EPA), Omega-3 | 0.006 g | ~ | |||
| Omega-3 fatty acids | 0.128 g | from 0.9 to 3.7 g | 14.2% | 9.6% | |
| 22:4 Docosatetraenoic acid, Omega-6 | 0.018 g | ~ | |||
| 22:5 Docosapentaenoic acid (DPA), Omega-3 | 0.01 g | ~ | |||
| 22:6 Docosahexaenoic acid (DHA), Omega-3 | 0.008 g | ~ | |||
| Omega-6 fatty acids | 2.039 g | from 4.7 to 16.8 g | 43.4% | 29.3% |
The energy value of minced turkey is 148 kcal.
- lb = 453.6 g (671.3 kcal)
- patty, 4 oz = 114 g (168.7 kcal)
Primary source: USDA National Nutrient Database for Standard Reference. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Application
From minced turkey you can make cutlets, cabbage rolls, meatballs, casserole, soup with meatballs, dietary pasties, dumplings and other semi-finished products. Ground turkey also makes a very tasty pate - it has a dense texture and a sweetish taste. It is better to cook the minced meat at home, just before frying - this way it will retain its juiciness. You can add a little lard, mayonnaise and butter to homemade minced meat to remove dryness, because it is usually prepared from turkey breast. You can replace the fat in minced meat with black bread softened in warm milk. It is better not to use white bread. Be sure to add frying to the minced meat and roll raw vegetables along with the meat. In order for the cutlets to be soft and juicy, they are lightly fried and simmered for 40 minutes in a saucepan with a thick bottom. Sour cream, mayonnaise and cheese sauces go well with turkey. You can stew cutlets and meatballs on a baking sheet in the oven, after pouring sour cream and green onions. Housewives often replace ground pork and beef with ground turkey in recipes because it is less fatty.
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