Turkey is low in fat and high in protein. It is an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins. A serving of turkey is a 2 to 3-ounce cooked portion. The Food Guide Pyramid suggests 2 to 3 servings from the meat group each day.
The portions below represent 100 grams, approximately 3 1/2 ounces, of sliced meat from a whole roasted turkey.
A 3 1/2-ounce portion of turkey is about the size and thickness of a new deck of cards. The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin. One gram of fat contains 9 calories, and one gram of protein contains 4 calories.
|Meat Type||Calories||Total Fat||Protein|
|Breast with skin||194||8 grams||29 grams|
|Breast w/o skin||161||4 grams||30 grams|
|Wing w/skin||238||13 grams||27 grams|
|Leg w/skin||213||11 grams||28 grams|
|Dark meat w/skin||232||13 grams||27 grams|
|Dark meat w/o skin||192||8 grams||28 grams|
|Skin only||482||44 grams||19 grams|
Resource: USDA Nutrient Data Laboratory Turkey (Young Hen)
To calculate calorie intake, total fat, vitamins, minerals and other nutrients for an entire day, use the University of Illinois Nutrition Analysis Tool at http://www.nat.uiuc.edu/mainnat.html