Nutrition Facts
Canada’s Food Guide to Healthy Eating recommends selecting leaner meats, poultry, fish and seafood. Turkey is an excellent selection to help you meet the standards established to improve the well-being of Canadians.
Turkey is a leader in the 'lean' meat class. Luckily turkey adapts to all meal plans, and with the variety of fresh cuts available today, we can easily incorporate turkey into our daily menus; turkey sausage, turkey burgers, turkey steaks, kabobs, cutlets, turkey chili and turkey stew are just a few of the choices.
Turkey is an excellent source of protein, providing the essential amino acids necessary for the renewal and maintenance of body tissues. Turkey has fewer calories, contains less fat and cholesterol. The small amount of fat in turkey is mainly unsaturated.
Vitamins and Minerals
- Niacin (Vitamin B3): Turkey is an excellent source of niacin, a factor in the maintenance of good health and the conversion of carbohydrates into energy, nerve function and digestion.
- Phosphorus: Turkey is a good source of phosphorus, a factor in the normal development of bones and teeth.
- Vitamin B12: Turkey is rich in Vitamin B12, needed for red cell manufacturing, preventing anemia.
- Zinc: Dark turkey meat is a good source of zinc, which is needed for a healthy immune system and for healing cuts and scrapes.
- Turkey also contains potassium, magnesium and in the dark meat, significant amounts of iron.
Nutrient Facts Tables
Source: Health Canada. 2010. Canadian Nutrient File [on line]: www.healthcanada.gc.ca/cnf
Turkey Breast (boneless, skinless, roasted)
| Amount | Claim | |
| Nutritional Information (per 100g) | ||
| Calories | 159 | |
| Protein | 32g | Excellent source |
| Carbohydrates | 0g | |
| Fat | 2.6g | Low fat, extra lean |
| Cholesterol | 76mcg | |
| Sodium | 47mg | Low sodium |
| Potassium | 354mg | Good source |
| Iron | 0.3mg | |
| Phosphorus | 244mg | Good source |
| Magnesium | 21mg | Source |
| Zinc | 1.1mg | Source |
| Selenium | 8.2mcg | Good source |
| Vitamin B6 | 0.3mg | Source |
| Vitamin B12 | 0.9mcg | Excellent source |
| *Niacin | 19NE | Excellent source |
Turkey Drumstick (skinless, roasted)
| Amount | Claim | |
| Nutritional Information (per 100g) | ||
| Calories | 189 | |
| Protein | 31g | Excellent source |
| Carbohydrates | 0g | |
| Fat | 6.4g | Extra lean |
| Cholesterol | 143mg | |
| Sodium | 90mg | Low sodium |
| Potassium | 268mg | Source |
| Iron | 1.1mg | Source |
| Phosphorus | 201mg | Good source |
| Magnesium | 15mg | Source |
| Zinc | 3.6mg | Excellent Source |
| Selenium | 14mcg | Excellent source |
| Vitamin B6 | 0.2mg | Source |
| Vitamin B12 | 2.2mcg | Excellent source |
| *Niacin | 11.6NE | Excellent source |
Turkey Thighs (skinless, roasted)
| Amount | Claim | |
| Nutritional Information (per 100g) | ||
| Calories | 189 | |
| Protein | 28g | Excellent source |
| Carbohydrates | 0g | |
| Fat | 7.6g | Low fat, lean |
| Cholesterol | 123mg | |
| Sodium | 68mg | Low sodium |
| Potassium | 309mg | Source |
| Iron | 1.0mg | Source |
| Phosphorous | 215mg | Good source |
| Magnesium | 18mg | Source |
| Zinc | 3.1mg | Excellent source |
| Selenium | 23mcg | Excellent source |
| Vitamin B6 | 0.2mg | Source |
| Vitamin B12 | 1.9mcg | Excellent source |
| *Niacin | 12.1NE | Excellent source |
Ground Turkey (cooked)
| Amount | Claim | |
| Nutritional Information (per 100g) | ||
| Calories | 196 | |
| Protein | 28g | Excellent source |
| Carbohydrates | 0g | |
| Fat | 8.7g | Extra lean |
| Cholesterol | 127mg | |
| Sodium | 84mg | |
| Potassium | 333mg | Source |
| Iron | 1.1mg | Source |
| Phosphorous | 298mg | Excellent source |
| Magnesium | 19mg | Source |
| Zinc | 3.3mg | Excellent source |
| Selenium | 7.5mcg | Good source |
| Vitamin B6 | 0.1mg | Source |
| Vitamin B12 | 3.2mcg | Excellent source |
| *Niacin | 11.3NE | Excellent source |
