The nutritional values of roasted turkey depend on the portion size and whether it’s white or dark meat, with or without the skin. Below is an approximate breakdown of the nutrients in 3 ounces (85 grams) of roasted turkey breast and leg meat:
1. Roasted Turkey Breast (White Meat, Skinless)
- Calories: 135
- Protein: 26 grams
- Fat: 1 gram
- Saturated Fat: 0.3 grams
- Carbohydrates: 0 grams
- Cholesterol: 70 mg
- Sodium: 55 mg
- Vitamin B6: 0.5 mg (25% of Daily Value)
- Niacin (Vitamin B3): 10 mg (50% of Daily Value)
- Selenium: 24 mcg (43% of Daily Value)
- Phosphorus: 196 mg (20% of Daily Value)
- Zinc: 1.5 mg (10% of Daily Value)
2. Roasted Turkey Leg (Dark Meat, Skinless)
- Calories: 155
- Protein: 23 grams
- Fat: 6 grams
- Saturated Fat: 1.6 grams
- Carbohydrates: 0 grams
- Cholesterol: 80 mg
- Sodium: 60 mg
- Vitamin B6: 0.3 mg (15% of Daily Value)
- Niacin (Vitamin B3): 7 mg (35% of Daily Value)
- Selenium: 23 mcg (41% of Daily Value)
- Phosphorus: 180 mg (18% of Daily Value)
- Zinc: 2.3 mg (15% of Daily Value)
3. Roasted Turkey with Skin
While the skin adds flavor, it also increases fat and calories:
- Calories: 175–200
- Fat: 8–10 grams
- Saturated Fat: 2–3 grams
Key Nutritional Highlights
- Protein-Rich: Both white and dark meat are excellent sources of high-quality protein essential for muscle growth, repair, and overall body function.
- Low in Carbohydrates: Roasted turkey has zero carbs, making it a keto-friendly option.
- Rich in Vitamins: Turkey is a significant source of B vitamins, especially niacin and vitamin B6, which boost energy production and brain function.
- Mineral Powerhouse: Selenium, zinc, and phosphorus support immunity, metabolism, and bone health.
- Low in Sodium: Naturally low in sodium, making it heart-healthy (unless heavily seasoned).
Nutrition Tips
