One unit of raw turkey giblets contains 20 calories, making it a low-calorie source of protein and nutrients. Giblets are often overlooked in favor of the more commonly consumed turkey meat, but they offer a range of health benefits that are worth exploring. In this article, we'll provide nutrition facts, serving sizes, preparation tips, recipe ideas, storage information, cooking methods, dietary considerations, and nutrient content to help you make the most of your turkey giblets.
In addition to being high in protein, turkey giblets are also a good source of key nutrients such as iron, zinc, and vitamin B12. Iron is essential for healthy red blood cells, zinc supports a strong immune system, and vitamin B12 is important for nerve function and brain health. Giblets are also low in fat and a good source of selenium, which has been linked to a reduced risk of chronic disease.
Whether you're looking to expand your protein sources or simply trying to use up all parts of your turkey, giblets are a tasty and nutritious addition to your diet.
Calories in Turkey Giblets, Raw
A typical serving size of raw turkey giblets is 100 grams, which contains just 104 calories. This makes giblets a low-calorie source of protein and nutrients that can help support your health and fitness goals. If you're tracking your calorie intake, it's easy to incorporate turkey giblets into your meal plan. They can be used in a range of dishes, from casseroles to stir-fries, to provide a flavorful and satisfying source of protein.
Turkey Giblets, Raw Nutrition Facts
A 100 gram serving of raw turkey giblets contains:
- 104 calories
- 18 grams of protein
- 3 grams of fat
- 187 milligrams of cholesterol
- 2 milligrams of iron (11% DV)
- 1 milligram of zinc (7% DV)
- 1.5 micrograms of vitamin B12 (25% DV)
- 23 micrograms of selenium (33% DV)
Turkey Giblets, Raw Serving Size
A typical serving size of raw turkey giblets is 100 grams, which is about the size of a deck of cards. This provides a good source of protein and key nutrients. If you're cooking for a large group, you may want to increase the serving size accordingly. For example, a 500 gram container of turkey giblets would provide enough for 5 servings, each containing 104 calories and 18 grams of protein.
Turkey Giblets, Raw Health Benefits
Raw turkey giblets are packed with a range of health benefits, from supporting muscle growth and recovery to promoting brain health and reducing inflammation. Turkey giblets are high in protein, which is essential for building and repairing muscle tissue. They also contain a range of vitamins and minerals, including iron, zinc, and vitamin B12, that support healthy brain function and immune system health. Finally, turkey giblets are a low-fat, low-calorie source of key nutrients that may help reduce the risk of chronic disease and improve overall health and wellbeing.
Turkey Giblets, Raw Preparation Tips
Before you start cooking with turkey giblets, it's important to prep them properly to ensure they're safe and tasty.
- Remove the giblets from the turkey cavity as soon as possible and rinse them in cold water.
- Trim any excess fat or connective tissue from the giblets.
- Pat the giblets dry with a paper towel and season them as desired.
- Cook the giblets thoroughly until they reach an internal temperature of 165°F. This will help ensure they're safe to eat and free from harmful bacteria.
Turkey Giblets, Raw Recipe Ideas
There are countless ways to incorporate turkey giblets into your meal plan, whether you're looking for a savory breakfast or a hearty dinner.
- Add chopped turkey giblets to omelets, frittatas, or scrambled eggs for a protein-packed start to your day.
- Make a giblet gravy to serve over roasted turkey or mashed potatoes.
- Cook giblets in a tomato-based sauce and serve over pasta for a hearty and flavorful meal.
- Season turkey giblets with your favorite spices and grill, roast, or broil until fully cooked.
If you're not using your turkey giblets right away, it's important to store them properly to prevent spoilage and foodborne illness.
- Store raw giblets in the refrigerator for up to 2 days before cooking.
- Store cooked giblets in the refrigerator for up to 4 days or freeze for later use.
- When freezing, wrap giblets in plastic wrap or aluminum foil and place in an airtight container to prevent freezer burn.
Turkey Giblets, Raw Cooking Methods
There are a variety of ways to cook turkey giblets, depending on your preferences and the recipe you're using.
- Boiling: Simmer giblets in a pot of water for 30-60 minutes, until fully cooked.
- Roasting: Preheat the oven to 350°F and roast giblets on a baking sheet for 45-60 minutes, until fully cooked and browned.
- Grilling: Brush giblets with oil and seasonings and grill over medium-high heat for 10-15 minutes per side, until fully cooked.
- Pressure-cooking: Place giblets in a pressure cooker with water or broth and cook on high pressure for 10-15 minutes, until fully cooked.
Turkey Giblets, Raw Dietary Considerations
While turkey giblets are a healthy and nutritious source of protein, it's important to consider your dietary needs and restrictions before incorporating them into your meal plan.
- If you have a food allergy or intolerance, be sure to avoid any ingredients that may cause a reaction.
- If you're vegetarian or vegan, turkey giblets are not a suitable protein source.
- If you're on a low-fat or low-cholesterol diet, you may want to limit your intake of turkey giblets due to their cholesterol content.
Turkey Giblets, Raw Nutrient Content
In addition to being a low-calorie source of protein, turkey giblets are also high in key vitamins and minerals that support overall health and wellbeing.
- 18 grams of protein, which is essential for building and repairing muscle tissue
- 2 milligrams of iron (11% DV), which supports healthy red blood cells
- 1 milligram of zinc (7% DV), which is essential for immune system health
- 1.5 micrograms of vitamin B12 (25% DV), which supports healthy nerve function and brain health
- 23 micrograms of selenium (33% DV), which has been linked to a reduced risk of chronic disease
"Turkey giblets are often overlooked in favor of the more commonly consumed turkey meat, but they offer a range of health benefits that are worth exploring."
5 FAQ About Raw Turkey Giblets
1. What are turkey giblets?
Turkey giblets are the internal organs of a turkey, typically including the liver, heart, gizzard, and neck. They are often packaged together and are frequently used to make gravy or stuffing for Thanksgiving and other holiday meals.
2. Can you eat raw turkey giblets?
No, you should never eat raw turkey giblets. Just like with any other raw poultry, there is a risk of harmful bacteria such as salmonella or campylobacter. Giblets should always be cooked thoroughly to an internal temperature of 165°F before you eat them.
3. How should you store turkey giblets?
If you're not going to use your turkey giblets immediately, they should be stored in the refrigerator at 40°F or below. Don't leave them out at room temperature for more than two hours. You can also freeze your giblets in an airtight container for up to six months.
4. How can you prepare turkey giblets?
There are many ways to prepare turkey giblets, but some common methods include simmering them in water or broth to cook them through, sautéing with onions, celery, and other aromatics to make stuffing, or grinding them up along with the liver to make a pâté or spread.
5. Are turkey giblets nutritious?
Yes, turkey giblets can be a good source of protein, as well as other nutrients like iron, vitamin A, and vitamin B12. Just be aware that they can also be high in cholesterol and should be eaten in moderation as part of a balanced diet.