Turkey breast is one of the leanest protein sources available, making it a popular choice for health-conscious individuals. The nutrient profile of turkey breast is impressive, with a wide range of essential vitamins, minerals, and macronutrients. A 3-ounce serving of cooked turkey breast contains approximately 24 grams of protein, 3 grams of fat, and 0 grams of carbohydrates. This makes it an excellent option for those looking to increase their protein intake while keeping their fat and carbohydrate consumption in check.
Nutrient Breakdown
A closer look at the nutrient breakdown of turkey breast reveals a rich source of various essential nutrients. Some of the key nutrients found in turkey breast include:
- Vitamin B6: plays a crucial role in many bodily functions, including energy metabolism and nerve function
- Niacin: important for maintaining healthy skin, hair, and nails, as well as supporting energy production
- Vitamin B12: essential for the production of red blood cells and the maintenance of a healthy nervous system
- Selenium: acts as an antioxidant in the body, protecting cells from damage and supporting immune function
- Phosphorus: necessary for the formation and maintenance of healthy bones and teeth, as well as supporting many other bodily functions
Macronutrient Profile
The macronutrient profile of turkey breast is characterized by high protein content, low fat content, and virtually no carbohydrates. This makes it an ideal food for those following a low-carb or ketogenic diet. The protein in turkey breast is also of high quality, containing all nine essential amino acids that the human body cannot produce on its own.
| Macronutrient | Amount (per 3 oz serving) |
|---|---|
| Protein | 24 grams |
| Fat | 3 grams |
| Carbohydrates | 0 grams |
Health Benefits
The high nutrient density and low calorie count of turkey breast make it a nutritious addition to a healthy diet. Some of the potential health benefits associated with consuming turkey breast include:
- Weight management: the high protein content and low calorie count of turkey breast can help support weight loss and maintenance
- Improved heart health: the low fat content and high levels of omega-3 fatty acids in turkey breast may help reduce the risk of heart disease
- Increased muscle mass: the high-quality protein in turkey breast can help support muscle growth and repair
Nutrient Comparison
When compared to other protein sources, turkey breast stands out for its impressive nutrient profile. A comparison of the nutrient content of turkey breast with other popular protein sources is shown below:
| Protein Source | Protein Content (per 3 oz serving) | Fat Content (per 3 oz serving) |
|---|---|---|
| Turkey breast | 24 grams | 3 grams |
| Chicken breast | 26 grams | 4 grams |
| Lean beef | 22 grams | 6 grams |
Is turkey breast a good source of iron?
+Yes, turkey breast is a good source of iron, with a 3-ounce serving providing approximately 1.5 milligrams of this essential mineral. However, it’s worth noting that the iron in turkey breast is in the form of heme iron, which is not as easily absorbed by the body as the iron found in plant-based sources.
Can turkey breast be part of a low-sodium diet?
+Yes, turkey breast can be part of a low-sodium diet, as it is naturally low in sodium. A 3-ounce serving of cooked turkey breast contains approximately 25 milligrams of sodium. However, it’s always a good idea to check the nutrition label and opt for low-sodium or sodium-free seasonings to keep sodium intake in check.
