Nutrition

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According to nutritionist Fiona Hunter, "Choosing turkey makes healthy eating easy because it is incredibly versatile, tasty and quick. The breast meat is low in fat, high in protein and contains some of the essential vitamins and minerals that can be lacking in some people's diets." Read on to find out more.

Turkey is one of the lowest fat mainstream meats around

100g of grilled turkey breast meat without its skin contains just 155 calories and 1.7g of fat

Protein

An average portion of turkey meat (100g/3.5oz) provides 22.6g of protein, approximately half a woman’s daily requirement and almost half a man’s

It contains all the essential amino acids in proportions closely matched to our bodies’ needs

Minerals

Turkey (particularly the dark meat) is a good source of zinc - needed for a healthy immune system and for healing cuts and grazes

Zinc also makes many enzymes in our bodies involved in fat, protein and carbohydrate metabolism

An average portion provides one fifth (20%) of a man or woman’s daily requirement

It also contains phosphorus, potassium, magnesium and in the dark meat, significant amounts of iron

Vitamins

Turkey contains B vitamins, especially niacin which is involved in the conversion of carbohydrates into energy, nerve function and digestion

An average portion of turkey supplies almost 60% of a man’s and almost 80% of a woman’s daily needs

It is also rich in vitamin B12, needed for red cell manufacture, preventing anaemia and cell development an average portion supplies a man’s and woman’s daily needs in full

Fat/protein content within various meats

Meat	Fat (per 100g)	Protein (per 100g)
Turkey
Meat, average, raw	1.6	22.6
Meat, average, roasted	4.6	31.2
Light meat, roasted	2.0	33.7
Dark meat, roasted	6.6	29.4
Whole turkey, roasted	7.4	30.9
Chicken
Meat, average, raw	2.1	22.3
Meat, average, roasted	7.5	27.3
Pork
Lean, average, raw	4.0	21.8
Lean and fat leg roasted	15.2	19.0
Lamb
Lean, average, raw	8.3	20.2
Lean and fat, leg roasted	13.0	29.7
Beef
Lean, average, raw	5.1	22.5
Silverside, lean, Pot Roasted	6.3	34.0