Whole Turkey Health Benefits and Nutrition Facts

Nutritional summary

Whole turkey is a dense source of high-quality protein, providing all essential amino acids (the building blocks of protein the body cannot make itself) required for tissue repair and muscle maintenance .
Consuming poultry like turkey as a primary protein source is consistently recommended by major health institutions over red or processed meats to help manage saturated fat intake and support cardiovascular health .
Turkey meat is notably lower in saturated fat than most cuts of red meat, though the fat content varies significantly between lean breast meat and darker cuts like the drumstick .
To align with heart-healthy dietary patterns, institutional guidance suggests limiting portion sizes to approximately 3 ounces of cooked weight (roughly the size of a deck of cards) per meal .

Interesting fact

The turkey is one of only two domesticated birds native to the New World, and its name likely stems from a 16th-century confusion with the guinea fowl, which was imported to Europe via Turkish merchants.

Standout nutrients

SUPER

SOURCE

Vitamin B6

SUPER

SOURCE

Niacin

ACE

SOURCE

Protein

GREAT

SOURCE

Selenium

113

kcal per 100g

Protein20.2g

Fat3.53g

Fat breakdown

Polyunsat0.96g

Monounsat1.16g

Saturated1.13g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Poultry generally has a lower carbon footprint than beef or lamb but higher than plant proteins.

Confidencehigh

Storage

Refrigerate

1–2 days

Raw turkey should be kept on the bottom shelf to prevent cross-contamination.

Freeze

6–12 months

Whole turkeys can be frozen for up to a year if properly sealed.

Flavour

Data & Sources

Harmonized from 2 validated sources

French Food Database

2 contributing source foods

McCance & Widdowson

3 contributing source foods

Claim citations

Role of poultry meat in a balanced diet aimed at maintaining health ...

[7]pmc.ncbi.nlm.nih.gov

Interpretation and Application of the Recommendations in the Diet and Health Report - Improving America's Diet and Health - NCBI Bookshelf

[8]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Ask the Expert: Healthy Fats • The Nutrition Source

[11]nutritionsource.hsph.harvard.edu

USDA FoodData Central

[12]fdc.nal.usda.gov

Coverage

Nutrients

FoodCompass

77.2

Version

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