Turkey is considered dietary and the most healthy meat. It contains a lot of B vitamins, vitamins C, K, A, and minerals. In addition, in meat great content protein and no carbohydrates at all. Nutritionists recommend eating turkey for older people, pregnant women, and those who have heavy physical or nervous stress.

Today you can find both fillet and bone-in meat on sale. The thigh part is great for various dishes - it can be stewed, boiled, barbecued or baked. The calorie content of a turkey thigh with skin will be about 144 kcal per 100g. With a relatively low nutritional value, meat contains a large amount of protein - up to 17%, and is ideal for preparing diet menu. But fillet, in particular breast, is considered the lowest in calories. So, The calorie content of turkey fillet can be from 101 to 115 kcal per 100g, and the breast is only 84 kcal.

Meat can be used to prepare dishes that are suitable even during a diet. For example, one steamed cutlet reaches only 60 kcal, but if it is fried in Not large quantities oils, then nutritional value will increase to 110 kcal. Of course, it is better to cook the whole turkey for the holiday table. Don't worry that the meat will be too high in calories - The calorie content of turkey stewed in the oven with vegetables, prunes or baked in a sleeve will be from 120 to 169 kcal per 100g.

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The turkey thigh is the most delicious part of this bird.

You can prepare a delicious dish from this product and feed a whole family or group of friends. It is often prepared on festive table, decorating with vegetables and herbs.

Turkey thigh calories

The calories of the product are 144 kcal per hundred grams.

Useful properties of turkey thigh

Turkey meat contains the same amount of phosphorus as fish, it is rich in vitamins from group A, B12, B2, B6, PP, and it also contains a lot of calcium, magnesium, potassium, selenium, iodine, sulfur and manganese.

Poultry contains very little cholesterol, so it is easily digestible. human body. Another benefit is that meat contains a lot of protein, which is the main component for the health of the human body. It also contains sodium, which is necessary to increase plasma levels in the blood and normalize the metabolic process. The fat content of the product is low, so the human body easily absorbs calcium, which is necessary during the formation bone tissue.

Regarding the harm of turkey meat, this is excluded. The main thing is to use it in moderation so as not to overload the stomach, otherwise it threatens obesity. It is important to remember that if a person has gout or various diseases kidneys, then eating this bird will not bring him any benefit, because it contains a lot of protein, which will only aggravate the disease. That is why people with such diseases need to limit their consumption of turkey meat.

How to choose a turkey

Choosing a carcass special attention it is necessary to pay attention to its condition, it should be fleshy, well-fed, and its breast and legs should be thick.

Her skin should be light, moist and with a yellowish tint.

To determine the freshness of meat, you need to press on the carcass with your finger. If the dent disappears in this place, then it is fresh, and if not, then it is not advisable to buy it.

You need to store meat in a plastic bag in the refrigerator and not for long, that is, buy it before cooking, maximum term storage - one day. Otherwise, bacteria will begin to multiply in it very quickly, which may remain in the food after cooking.

What to cook with turkey meat

• A lot of dishes are prepared from turkey: it is fried, boiled, baked with vegetables, and added to salads.
• IN European countries This bird is prepared for Christmas, baked whole.
• Escalopes are prepared from it, which are marinated in advance in oil, spices and lemon juice.
• Turkey kebab has an incomparable taste; thigh and breast are used to prepare it.

What if someone doesn’t like the special smell? fried meat, then it is advisable to put it inside the carcass before cooking nutmeg or fresh vegetables. As a side dish for meat, you can use young boiled potatoes, fresh vegetables, French fries or boiled rice. Serve the finished dish with dry white wine. In our country, turkey sales have a small percentage, since raising a bird is quite problematic. She loves warmth and needs special conditions breeding. Despite the difficulties, this product Can be bought fresh or frozen in many supermarkets. Turkey- one of the most popular birds all over the world. Its meat is preferred not so much because of its taste as because of its exceptional nutritional value.

Turkey meat is also popular because it contains low amounts of cholesterol and fat. Regular consumption of turkey reduces cholesterol levels and stabilizes insulin levels.

This versatility makes turkey an ideal, healthy and nutritious alternative to chicken, pork or beef. Read more about it in a separate issue.

How many calories are in turkey

Concerns about saturated fat and cholesterol have led many people to reduce or eliminate their consumption of red meat and choose healthier alternatives such as turkey. Most of the fat in turkey is located in the skin and dark-colored meat. Even eating a small piece of skin can give your body up to 70 calories.

Turkey meat is sold in various forms, including whole, packaged slices, breasts, thighs, minced meat, cutlets and fillets.

Product/dish	Calorie content (in kcal per 100 grams)
Whole turkey
White meat	108,33
Dark meat	125
Carcass	164
Turkey parts
Shin	137,51
Quarter	140,15
Hip	142,70
Fillet	116,96
Breast	88,62
Necks	178,35
Wings	177,67
Paws	178,19
Backrests	180,16
By-products
Liver	244,54
Heart	137,94
Navels	140,16
Stomachs	137,40
Leather	260,14
Cooking method
Raw	136,64
Boiled (boiled)	180,59
Fried	181,16
Stewed	132,52
Turkey ham	139,57
Grill	75,60
Baked	124,09
Turkey Subway	130

Recipes and calorie content of popular dishes with turkey meat

Skinless white meat is an excellent source of food for people who are observant. any non-fat or salt-free diet . Protein is filling and also slows down digestion, thereby making you feel full. for a long time after eating. Turkey is easier for the body to digest than other types of meat, making it good choice for people who have digestive problems.

In addition, the same protein is involved in the construction and maintenance muscle mass. Therefore, bodybuilders and simply those who decide to improve their body often use turkey in their diet.

Pasta with turkey and broccoli

• 300 g pasta;
• 2 cups of inflorescences;
• 3 tbsp. l. ;
• 400 g minced turkey;
• 2 cloves;
• 1 tsp. seeds;
• 1/2 tsp. ground red pepper;
• kosher salt.

Boil the pasta and last minute add broccoli. Drain the water and return the pasta and broccoli to the pan. Meanwhile, heat the oil. Add the turkey, fennel seeds, garlic and red pepper and cook until the stuffing is browned and season with salt. Stir turkey mixture into pasta and broccoli. Serve with Parmesan.

Calorie content – ​​143 kcal/100 g.

Turkey Fried Rice

• 3/4 cup brown;
• 2 tbsp. l. canola oils;
• 200 g minced turkey;
• 1 tbsp. l. chopped garlic;
• 1 tbsp. l. chopped;
• 4 green feathers;
• 1 cup peas;
• 1/4 ;
• 2 tbsp. l. rice vinegar.

Cook the rice. Heat oil in a large frying pan. Add the turkey, garlic, ginger and half the green onions and cook, breaking up the meat with a spoon, until browned, 3 to 5 minutes. Add rice, peas, carrots, vinegar and stir for 2-3 minutes.

Calorie content – ​​152 kcal/100 g.

Turkey and taco salad

• 1 tbsp. l. olive oil;
• 400 g minced turkey;
• kosher salt and pepper;
• 20 g salsa sauce;
• 2 tbsp. l. sour cream;
• 1 head of Romaine lettuce;
• 1 bag of corn chips;
• 50 g from a jar;
• 1, cut into cubes;
• 1 cup shredded Cheddar cheese.

Heat the oil. Add turkey, salt and pepper. Cook, breaking up the meat with a spoon for 5-6 minutes. Drain excess liquid. Stir in ½ salsa. In a small bowl, combine sour cream and remaining salsa. Tear the lettuce leaves, break the chips a little and mix with the beans, avocado, minced meat and cheese in a bowl. Serve with dressing.

Calorie content – ​​180 kcal/100 g.

Turkey cutlets

• 500 g minced white meat;
• 1 onion;
• 150 ml;
• 1/4 white;

Soak white bread in water. Mix minced meat, egg, finely chopped onion and salt. Mix all ingredients, form small cutlets and fry on both sides.

Calorie content - 89.57 kcal/100 g.

Light Turkey Soup

• 500 g turkey;
• 1/2 medium head of cabbage;
• carrot;
• bulb;
• peas.

Cut turkey and potatoes into cubes. Cut the cabbage into strips. Place carrots, onions, and turkey into boiling water. After 20 minutes, add potatoes and peas. Cover with a lid and cook for about 10 minutes more. Add the cabbage, cover again and turn off the gas.

Calorie content – ​​57 kcal/100 g.

Nutritional value and chemical composition of turkey meat

% of the daily requirement indicated in the tables is an indicator indicating how many percent of the daily requirement in a substance we will satisfy the body's needs by eating 100 grams of turkey.

How much protein, fat and carbohydrates (BJC) are in turkey?

Turkey meat is a relatively inexpensive source of protein. It contains 1 g more protein than in chicken and beef. At the same time, turkey meat is low in fat and cholesterol, unlike other types of meat.

What vitamins, macro- and microelements are contained in turkey?

Turkey meat is effective in increase in hormones thyroid gland , prevention various types cancer, strengthening immune system and providing antioxidant substances. Turkey meat is useful in reducing levels bad cholesterol, increasing the level good cholesterol, increase energy production, improve mood, increase testosterone levels and maintain healthy blood pressure.

Let's sum it up

Compared to other types of meat, turkey contains fewer calories, less fat, less cholesterol, very little sodium, but is high in protein, vitamins and minerals.

Turkey meat is valuable source of protein and others nutrients. For healthy eating it is important to choose the right part of meat and also to eat correct size servings. Nutritionists recommend eating from 65 to 100 grams boiled meat. Each serving provides daily requirement proteins, which are very important for the production various types amino acids in the human body.

In what form do you like to cook turkey: soup, salad, cutlets, shish kebab or another favorite dish? When choosing between turkey and chicken, which meat will you choose? The best news is that turkey meat is so healthy that pediatricians recommend using turkey for the first feeding.

Boiled turkey thigh without skin rich in vitamins and minerals such as: vitamin B2 - 14.2%, choline - 13.9%, vitamin B5 - 18.7%, vitamin B6 - 22%, vitamin B12 - 68.3%, vitamin PP - 28, 5%, phosphorus - 22%, selenium - 40.7%, zinc - 21.6%

Benefits of boiled skinless turkey thigh

• Vitamin B2 participates in redox reactions, increases color sensitivity visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a disorder skin, mucous membranes, impaired light and twilight vision.
• Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. Flaw pantothenic acid may lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes normal formation of red blood cells, maintenance normal level homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin B12 plays important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disorders normal condition skin, gastrointestinal tract and nervous system.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, the presence of fetal malformations. Research recent years ability revealed high doses zinc interfere with the absorption of copper and thereby contribute to the development of anemia.

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If previously the most popular source of protein among bodybuilders and nutritionists was chicken breast, then now the palm gradually goes to turkey. The heat-loving bird did not take root well in our area. But more and more often on store shelves you can see the breast, thigh, and drumstick of this bird. What is this: a tribute to fashion or the result of fair competition?

Turkey is much superior in taste to chicken. At the same time, its tender meat contains less fat and is better digestible. What is the calorie content of turkey? Let's figure it out together.

The most valuable meat, like chicken, is turkey breast. The remaining parts of the bird: drumstick, thigh - are cooked rather for their sake. taste qualities, or for the sake of iron, which is contained in large quantities in red meat, and fillet - for the sake of high-quality and relatively cheap protein. Turkey breast is very low in calories.

A total of 84 kcal is contained in 100 grams of the product, along with 25.3 grams of protein and 10.4 grams of fat. Compare with chicken fillet: 16 grams of protein and 14 grams of fat.

A significant difference for those who are on a diet, whether it is a diet for weight loss or for gaining muscle mass. Like chicken, there are no carbohydrates at all. By the way, this is why it is so popular among those who want to dry out and emphasize muscle relief. Easily digestible, it does not contain cholesterol, you don’t have to worry about the condition of your blood vessels.

In addition, turkey meat is rich in:

• iron, selenium, magnesium, potassium, phosphorus;
• B vitamins, as well as vitamin A, PP and E;
• amino acids.

The high amount of sodium, comparable to that in beef and veal, helps normalize metabolic processes. Tryptophan is involved in the production of melatonin, a hormone that fights insomnia, and arginine dilates blood vessels and normalizes blood pressure. Turkey dishes do not need to be salted, and this is also an important factor for people with high blood pressure.

That is why turkey meat is recommended for older people and people exposed to stress. Turkey is also good for children. Tender, tasty meat is easily digested even by a child's stomach. With a low fat content of the product, calcium is more easily absorbed, which is extremely important for a growing body. In addition, this bird does not have the characteristic smell of chicken, which some babies do not like.

Energy value

The calorie content of turkey can vary depending on the meat (white or red) and how it is cooked. Take this into account when cooking. The calorie content of boiled turkey is the lowest; in fact, it does not differ from the energy value of 100 grams of fillet. But the calorie content of fried, baked or stewed poultry is not much higher. So don't be afraid to experiment and add variety to your table.

There are many dishes that will not only not harm your figure, but will also have a beneficial effect on your health. The calorie content of each dish should be specified separately, depending on the ingredients included in it. Thus, the energy value of fillet baked with prunes will be slightly higher than that of meat baked with vegetables.

Let's compare the energy value of different meats:

• fillet (without skin) – 84 kcal,
• thigh – 144 kcal,
• drumstick – 142 kcal.

Dietary turkey dishes

Essentially, thanks to special properties meat, any turkey dish will be dietary, but it is useful to know the calorie content of at least a few in order to create your menu based on exact numbers:

1. Turkey soup.
   It is prepared on the basis of fillet, with the addition of potatoes and overcooked carrots and onions. Energy value One serving is only 80 kcal.
2. Turkey cutlets.
   Minced meat is formed from bread soaked in milk, finely chopped fillet and onions. The cutlets are fried over low heat until golden brown and cooked under the lid for a couple of minutes. The energy value of such cutlets is 148 kcal per 100 grams.
3. Turkey with vegetables.
   The bird's thigh is placed on the bottom of the baking dish. Vegetables go on top in layers: tomatoes, eggplants, sweet peppers, zucchini, onions. Vegetables are covered with two tablespoons of adjika. The dish is baked in the oven under the lid. The calorie content of the finished dish is 62 kcal per 100 grams.
4. Turkey with rice.
   This recipe uses any red meat: drumstick or thigh. Finely chop the meat, onions and carrots. Chop the garlic. Boil steamed rice in salted water. Fry the meat with vegetables and mix all the ingredients, adding salt and pepper to taste. The calorie content of this dish is 337 kcal per 100 grams.

As you can see, the calorie content of turkey remains very low compared to other meats. The recipes are extremely simple and do not require special culinary skills. Delicate taste high content nutrients and good digestibility make this bird an indispensable dietary product.