Turkey meat energy value. Composition, useful properties of turkey meat

Dec-17-2012

Dietary properties of turkey:

The meat of the breast part of the turkey, or, as we used to say, the turkey (aka turkey) is a tender variety of meat, similar in properties to rabbit meat, since it also contains a little fat. But turkey meat is less smooth-fibered, which is what distinguishes turkey from rabbit meat.

Turkey is a dietary variety of meat, so its beneficial qualities are successfully used for the benefit of sick and weakened people. If we consider the content of vitamins and mineral components in it, we can conclude that the turkey is one of the most balanced food products animal origin.

Methods for preparing turkey meat are no different from those for any other type of meat. Turkey is stewed, baked, boiled, fried, smoked and so on.

If we consider such a product as turkey meat, then it should be noted that there is only 1 gram of fat per 100 grams of turkey meat. There is quite a lot of protein in a turkey, approximately 20 grams. Due to such a peculiar ratio of nutrients required by our body, the calorie content of turkey is relatively low.

How many calories are in a turkey?

And here's how much: On average:

The calorie content of a turkey is, per 100 grams:

144 kcal

Proteins, fats and carbohydrates (BJU) in gr. per 100 grams:

Proteins - 21.6

Fats - 5.6

Carbohydrates - 0.1

Naturally, the calorie content of a turkey depends on the variety.

Take a look at these tables:

Turkey calorie table, per 100 grams of product:

A the nutritional value turkey like this:

Turkey nutritional value table (BJU), per 100 grams of product:

What can be cooked from a turkey? Yes, a lot of things, like any meat. Here is one of many recipes for you:

Turkey baked in foil:

Products:

• - Turkey - 800g.
• - Lemon juice (you can take tomato puree) - 1 tablespoon
• - Onion - 1 onion
• - Parsley greens - 2 tablespoons
• - Parsley root (grated) - 1 teaspoon
• - Butter (you can sour cream) - 2 tablespoons
• - Black pepper (ground) and salt - to taste

Cut the turkey into bite-sized pieces and lay out on the foil. Each piece is sprinkled with well-chopped vegetables and spices, a piece of butter (or a little sour cream) is placed on top of it; you can also add fresh tomatoes. We wrap all this in foil so that the liquid does not leak out during baking. Then place the pieces of turkey in foil on a baking sheet and bake in the oven (temperature - 200C) for 40-50 minutes (for broilers - 20-30 minutes). Before removing the meat from the oven, you should try it with a needle - for doneness.

The finished meat is served with foil so that it is in the resulting sauce. Boiled rice, potatoes, fresh vegetable salad are suitable as a side dish. Eat for health, and the low calorie content of turkey will not add extra pounds to you.

Slimming Turkey

Useful for vitamins and minerals, turkey meat is often included in various diets for weight loss. A protein diet based on turkey meat is very popular, it helps the body lose extra pounds without harm, and positively correct the figure for a person. But in order for the diet to bring only benefits, it is necessary to follow important basics:

You can not stick to a protein diet for more than 10 days.

The method of preparing a turkey for weight loss is boiling, stewing, baking.

The right combination of turkey meat is vegetables ( green pea, carrot, corn), rice. For piquancy of taste, it is recommended to season the finished dish with spices and aromatic herbs.

In order to prevent digestive problems, it is important to drink kefir daily during the duration of the diet. In addition, during the day, the required amount of clean water should enter the body.

If during the period of dieting negative reactions of the body are observed, then it is urgent to consult a specialist.

Turkey meat ( Meleagris gallopavo) are sold in different types: whole carcasses, packed in slices, in the form of minced meat and cutlets, separately breasts and thighs. But what explains the growing popularity among consumers of all these products? Why are buyers increasingly turning their attention to turkey, forgetting about the usual chicken? This can be explained by the remarkable beneficial properties of the product.

Turkeys belong to the extensive Pheasant family ( Phasianidae). This bird is native to North and South America. Initially, these birds were associated with the Native American cultures of the indigenous population of the "New World". This is where they are believed to have gotten their name.

Under natural conditions, turkeys eat a variety of foods: acorns, pine seeds, tubers, bulbs, wild berries, alfalfa and clover, beetles, grasshoppers and cicadas. Such an extensive diet largely determines the high nutritional value of the meat of these birds. AND beneficial features product.

The turkey is rich in complete protein with a set of amino acids (AA) necessary for humans. And in terms of the content of AA tryptophan, it outperforms even cheeses.

Contains almost half daily allowance selenium (based on 1 serving). And in terms of the amount of iron in its composition, it surpasses beef. Other macro and micronutrients in turkey meat: potassium, phosphorus, copper, magnesium and zinc.

The product is rich in B vitamins, including: niacin (B3, or nicotinic acid), pyridoxine (B6) and some riboflavin (B2), folic acid(B9), biotin (H, or B7) and choline (B4).

The content of unsaturated fatty acids, which have numerous beneficial properties, deserves special attention. For a balanced human diet, the ratio of omega-6 and omega-3 is extremely important. This ratio is for commercially grown turkeys, as is the calorie content different parts carcasses, you can see in the table.

Table of fat content

Based on 1 serving or 110 g.

As can be seen from the table, the ratio of omega-6 to omega-3 is 10:1. For wild-fed farm birds, this ratio has been improved to 7:1. The conclusion is obvious: the benefits of organic turkey meat are unrivaled.

Health Benefits

The important properties of this nutritious meat directly depend on its biochemical composition.

1. Source of quality protein. The lack of protein in the diet leads to pallor of the skin, a constant lack of energy, bouts of nervousness, weakness and absent-mindedness. Children have behavioral disorders and lack of muscle tone. Turkey meat is rich in high quality protein, but less fat than many other animal products.
2. Relaxation nervous system and good sleep. Say "thank you!" tryptophan, an essential amino acid (AA) that the human body cannot produce on its own and must be obtained from food. Tryptophan helps produce the neurotransmitters melatonin and serotonin, key brain chemicals. They improve mood and produce a relaxing effect.
3. Maintaining healthy bones and teeth due to phosphorus in its composition. Of course, one serving of turkey will not pull on the daily norm of this mineral, but it will make a useful contribution.
4. For the benefit of the thyroid gland. One serving of turkey contains almost half of the daily value of selenium. This substance plays an important role in maintaining normal hormonal levels and protecting the thyroid gland from diseases.
5. Prevention of cancer. Among the beneficial properties of such meat there are also anti-cancer properties. Thanks for this should be the same selenium, which has a beneficial effect on immune system person. It is also a powerful antioxidant that counters the carcinogenic activity of free radicals. It promises protection against colorectal cancer, malignant lesions of the prostate, lungs, Bladder, skin, esophagus and stomach.
6. Protection against cognitive impairment. Turkey meat is a good source of vitamin B12, which helps reduce homocysteine ​​levels, which are responsible for cognitive impairment.
7. Reducing cholesterol levels. Niacin in the composition of the product reduces the level of "bad" cholesterol in the blood, increases the level of "good".
8. Help in losing weight. If you want to lose extra pounds, you should start by normalizing your metabolism and improving the activity of the digestive tract. The beneficial properties of turkey meat are also associated with a high concentration of vitamins B3 and B6, designed to solve the problem. In addition to accelerating metabolic processes, additional doses of these vitamins can relieve chronic constipation and improve intestinal motility.
9. For strong muscles and endurance. Athletes value turkey for its high quality protein. This meat gives strength, increases the body's endurance in conditions of serious physical exertion and helps build muscle.
10. For pancreatic health. Recent studies have shown that eating 30-110 grams of skinless turkey per day significantly reduces the risk of pancreatic cancer.

In children's diet

The beneficial properties of turkey are also recognized by Russian pediatricians. The meat of this bird is allowed to be included in the diet of children from the age of 6 months. It does not cause allergies, it is easily absorbed by the digestive system of the crumbs, it supplies the body with high doses of protein necessary for the development of the musculoskeletal skeleton and the growth of teeth.

Turkey puree is a worth considering product, especially if your child is not gaining weight well or is suffering from mood swings.

Turkey meat loses a little to rabbit meat in its dietary properties. In the boiled form, the fat content of the bird's breast is approximately 3% higher than that of the opponent. But since both products are considered hypoallergenic, their appearance in children's diet highly desirable. After all, they contain different sets of nutrients.

Harm and side effects

Semi-finished products are often treated with harmful substances to improve taste, presentation and extend shelf life. As a rule, these are salt, preservatives and antibiotics. The benefits of turkey in this case are minimal, but the harm is more tangible. Especially when it comes to smoked meats. Such foods usually contain high doses of nitrites, known carcinogens.

Frequent consumption of processed animal products leads to a number of diseases:

• obesity;
• heart diseases;
• infertility;
• high blood pressure;
• elevated cholesterol levels;
• oncology.

The skin contains a lot of fat, so it is best to remove it before cooking.

Tryptophan, which is so rich in the product, has its own side effects. In particular, its excess can cause drowsiness.

Regular consumption of turkey meat can harm some groups of people. So, due to the high protein content, the product is contraindicated in gout and kidney disease (including kidney failure).

Selection and storage

• Try to choose farm products. It usually contains fewer substances that are harmful to human health: pesticides and herbicides from feed, antibiotics, etc.
• The meat should be soft, but not too soft. It should not fall apart and separate from the bone at the slightest impact.
• The least fatty part of the turkey is the breast. It is recommended to include it in the diet with various diets.
• Not all poultry products are low in saturated fat. For example, minced meat cutlets are usually made from the fattest parts of the carcass. You end up with as many unhealthy calories as eating a hamburger.
• Place marinated meat in the refrigerator immediately as it is heat sensitive.
• Chilled turkey can be stored in the refrigerator for 1-2 days. In cooked form: no more than 4 days.

Cooking rules

When cooking a turkey, careful heat treatment product. The fact is that pathogens, including E. coli, enterococci and staphylococci, are often found in the raw meat of this poultry. Moreover, due to the constant use medicines on large farms, dangerous strains are becoming increasingly resistant to antibiotics. The same problem is observed in the case of chicken meat.

To protect yourself and your family from intestinal infections, bring turkey meat to readiness. The table below shows the average cooking time for different parts of the carcass.

Remember that the turkey dries out quickly when cooked, so when roasting and roasting in the oven, control the process from start to finish.

The turkey is the largest poultry. The male of this bird is familiar to us as a turkey. It belongs to the genus of turkeys, the pheasant family and the order of chickens. The homeland of the turkey was America. The ancient people of the Aztecs ate exclusively turkey meat, it was their only poultry. Around the 16th century, this bird was brought to Spain, and after a few years, turkeys became widespread in other countries (France, England and all of Europe).

The live weight of an adult male turkey is from 9 to 35 kg, turkey - from 4.5 to 11 kg. It is customary to eat the meat of a young bird, the mass of which is somewhat less (about 10 kg). This bird has strong long legs and a large, wide tail. The plumage of a turkey comes in different colors: black, white, bronze - it depends on its variety and breed.

Turkey meat is highly valued both in cooking and in nutrition, and therefore ranks second in poultry rearing and meat consumption after broiler chickens. The United States is the leading state in the production and consumption of turkey meat.

In Russia, mainly the following breeds of turkeys are bred:

1. North Caucasian bronze;

2. North Caucasian whites;

3. White Moscow;

4. Black Tikhoretsky;

5. White broad-breasted;

6. Fawn.

A turkey is grown for no more than 4 months, this time is enough for the bird to grow up to 10 kg. Turkey meat at this age has the best taste.

Useful properties and calorie content of turkey meat

Turkey meat is tender and low-fat, it has a pinkish-cream color, smoothly turning into a light red hue. Turkey breast or fillet is often referred to as white meat, as compared to other parts of the carcass, it is the lightest. After cooking, the breast becomes a little dry. But it is this part of the turkey fillet that is the most useful. It is very often prescribed by doctors as part of dietary and clinical nutrition, as it contains the least amount of fat. Of the entire edible part of the turkey, the fillet (breast) is about 30%.

In terms of the presence of useful properties, the turkey is the leader, in this it surpasses even veal. So, turkey meat contains the following useful substances:

• Iron;
• Complete proteins;
• Magnesium;
• Selenium;
• Vitamins (B2, B6, B12, PP);
• Phosphorus;
• Sodium.

Turkey meat is not only excellent in taste, but is also 100% dietary product, as well as a record holder for iron content. So, compared to beef, turkey meat contains twice as much of this trace element. In addition, it is from this product that iron is absorbed by the body with particular ease. Unlike other types of meat and other livestock products, turkey has a very low calorie content, with the exceptional value of its protein and mineral composition. Phosphorus in turkey contains almost as much as in marine fish. Magnesium, which is part of the turkey, helps prevent diseases of the nervous system, and selenium tones and has a rejuvenating effect. In addition, regular intake of selenium in the body can prevent the development of cancer.

Just one serving of turkey meat a day can provide a person with a daily requirement for the vital vitamin PP.

The most important useful property of a turkey is its hypoallergenicity, therefore it is recommended for baby food. In addition, the advantage of turkey meat is its beneficial effect on the cardiovascular system and the ability to strengthen the immune system.

The main nutritional indicators of turkey meat:

• Calorie content - 194 kcal;
• Fats - 12 g;
• Proteins - 21.6 g;
• Carbohydrates - 0 g.

In addition, the cholesterol content in turkey is very low: only 74 mg per 100 grams of the product. The calorie content of turkey is almost the same as beef, but turkey meat is digested faster.

Application

As for health, turkey meat is just an ideal option when compiling a therapeutic diet and losing weight. The nutritional value of meat provides a boost of energy for those who are engaged in hard physical labor, for professional athletes and those who are simply actively involved in physical education.

This type of meat, especially turkey fillet, must be consumed by pregnant women and nursing mothers. Along with rabbit meat, turkey fillet is great for feeding young children. So, turkey fillet can be used as the first meat food for a baby.

Turkey meat is widely used in cooking. Since the meat is very tender and lean, its preparation does not require long cooking.

Turkey meat is used to prepare a large number of dishes. At the same time, he is subjected various types culinary processing:

2. Extinguishing;

3. Roasting;

4. Baking;

5. Steaming;

With the use of turkey meat, various salads and sauces are prepared. Turkey breasts are used for stuffing with mushrooms, vegetables and fruits. The famous Christmas dish that came to us from the USA is the baked stuffed turkey.

The most correct, from the point of view of a healthy diet, is boiling turkey meat and steaming it. In this case, the meat does not lose its valuable properties, and it will be easier for the body to cope with the food that has entered it in this form. True, especially if you follow a therapeutic diet, it will be the addition of turkey meat with vegetables. It's delicious and very healthy. In addition, it is this combination that meets all the laws proper nutrition, which maintains ideal body weight and good health.

Along with meat, turkey eggs also have great nutritional value and reduced cholesterol. They are recommended for diabetics and those who are on a diet. When following a diet for weight loss, instead of chicken eggs It is advised to use turkey eggs.

Contraindications to the use of turkey meat

Turkey has practically no contraindications. But it should be borne in mind that, since turkey meat contains a large amount of protein, people with certain health conditions should not abuse it:

• kidney failure;
• Gout;
• Hypertension.

In addition, hypertensive patients should pay special attention to the degree of salt intake with turkey meat. Because turkeys are high in sodium, adding too much salt during the cooking process can be detrimental to your health.

Video from YouTube on the topic of the article:

Turkey meat in our area is still considered something unusual, which is why it gets on the table only to the “chosen ones”. But in Canada and the USA, this bird is always a welcome guest at any celebration. Although most of the turkey, of course, is eaten on Thanksgiving Day.

The date of this holiday in each country is different, but the main dish is the same everywhere - a whole baked turkey. Canadians, however, also make turkey dumplings, but other nations do not particularly support them in this.

Turkey meat costs two to three times more than chicken meat, and therefore, apparently, it is so unpopular in the post-Soviet space. In addition, Thanksgiving is a truly American holiday that has only recently migrated to our lands. That is why the traditions of the Americans have absolutely no value for the Russian people.

The benefits and composition of turkey meat

Nevertheless, it would not hurt us to fall in love with turkey meat. After all, the meat of this bird is beneficial to the human body.

According to statistics, turkey meat rarely causes allergies. Even the most notorious allergy sufferers. In addition, turkey protein is 95% absorbed by the human body (if you use it separately from carbohydrates and fats), and there is almost the same amount of phosphorus as in fish.

How to choose a turkey?

Even though the best turkey comes from North America, there are plenty to choose from in our area too…

Let's start with the fact that the weight of a turkey can be from 2.7 to 18 kilograms, which means that when buying a whole turkey for a holiday, you should carefully consider how many people you are going to feed it. Usually the calculation is made as follows: the number of invitees is multiplied by 0.5. The logic of such "mathematics" is explained by the fact that 1 average eater easily eats about 450 grams of turkey per evening.

At the same time, remember that a good turkey is one that weighs more than 5.5 kilograms.

When purchasing a turkey, you can ask in what conditions it was grown: in a cramped cage or practically in the wild. And if it turns out that you have a choice, then take the turkey that was raised in free-range conditions.

If you are buying a whole turkey, be aware that:

• breasts and legs should be rounded;
• there should be no spots on the bird;
• the ideal skin color is white with a slight creamy yellow tint.

Bake, cook, fry, stew

The most common way to cook a turkey is to roast it whole in the oven. However, turkey can be cooked in different ways…

• Escalopes and chops are best made from fillets.
• For barbecue, experts recommend taking breast and thighs.
• Wings and legs are ideal for stewing.
• Soups and broths are preferably cooked from the bony parts of the turkey.

Well, if you want to use the whole turkey without a trace, then you can also use the offal. They make delicious pâtés, soups and toppings for all kinds of pastries.