1 Unit (yield From 1 Lb Ready-to-cook Turkey) Turkey Meat and Skin (Cooked, Roasted) contains 499 calories. If you're looking to cook with turkey, understanding its calorie count can help you plan a well-balanced meal. Turkey is also a great source of protein, vitamins, and minerals. In this article, we'll explore everything you need to know about using 1 unit of turkey meat and skin to make tasty and healthy dishes.
In addition to being low in fat and high in protein, turkey is also a good source of nutrients like zinc, phosphorus, and selenium. Zinc is essential for immune system function, while phosphorus and selenium are important for bone health and protecting against oxidative stress.
Whether you're trying to lose weight, maintain a healthy lifestyle, or simply looking for a new protein source, turkey is a great choice. It's versatile, easy to cook, and can be used in a variety of dishes.
Calories per Serving Size
- 4 ounces (112g) of light meat with skin: 170 calories
- 4 ounces (112g) of dark meat with skin: 200 calories
- 1 slice (3.3 ounces or 94g) of turkey breast with skin: 160 calories
Keep in mind that these calorie counts are for turkey with skin. Removing the skin can significantly reduce the calorie count.
Nutritional Value
- Protein: 74g
- Fat: 18g
- Carbohydrates: 0g
- Fiber: 0g
- Sugar: 0g
- Sodium: 438mg
Turkey also contains a range of vitamins and minerals, including vitamins B6 and B12, niacin, selenium, and phosphorus.
Weight Loss Tips
- Choose turkey breast without skin to reduce calorie count.
- Prepare turkey using healthy cooking methods like roasting, grilling, or baking.
- Use herbs, spices, and low-sodium marinades to flavor turkey instead of high-fat sauces or gravy.
- Pair turkey with plenty of vegetables for a satisfying and low-calorie meal.
Health Benefits of Turkey
- High in protein: With 74g of protein per serving, turkey is a great way to get the protein your body needs to build and repair tissues.
- Low in fat: Turkey breast is a lean cut of meat, making it a smart choice for those watching their fat intake.
- Good source of vitamins and minerals: Turkey is rich in a variety of essential nutrients, including vitamin B6, vitamin B12, niacin, selenium, and phosphorus.
- Can support immune system function: The zinc in turkey can help support your body's immune system and protect against illness.
Cooking Tips
- Use a meat thermometer to make sure your turkey is fully cooked. The internal temperature should reach 165°F (75°C).
- Let your turkey rest for at least 15 minutes after cooking to allow the juices to redistribute.
- If you're cooking a whole turkey, remember to remove the giblets and neck from the body cavity before cooking.
- Use a roasting pan with a rack to allow air to circulate and prevent the turkey from sticking to the bottom of the pan.
- Rub the turkey with oil or butter before roasting to help keep it moist.
Serving Ideas
- Turkey and avocado wrap: Fill a whole wheat wrap with turkey breast, sliced avocado, and your favorite veggies.
- Turkey chili: Cook ground turkey with beans, tomatoes, and chili powder for a hearty and nutritious meal.
- Turkey lettuce wraps: Use lettuce leaves as a wrap and fill with ground turkey, chopped veggies, and a dash of soy sauce.
- Turkey and vegetable stir-fry: Stir-fry sliced turkey with bell peppers, onions, and broccoli for a quick and easy weeknight meal.
- Turkey burger: Swap a traditional beef burger with a turkey patty and top with avocado and tomato slices.
Freezing and Reheating Tips
- To freeze turkey, wrap it tightly in plastic wrap or aluminum foil and place it in an airtight container or freezer bag.
- Frozen turkey can be stored for up to 6 months.
- To reheat turkey, let it thaw in the refrigerator overnight. Then, heat it in the oven at 325°F (160°C) until warm.
Comparison with Other Meats
- Turkey breast (without skin) has fewer calories and less fat than chicken breast (without skin).
- Ground turkey is a good alternative to ground beef, with less saturated fat and fewer calories.
- Turkey is generally lower in fat and calories than pork or beef.
- Dark meat turkey (with skin) is higher in calories and fat than light meat turkey (without skin).
Recommended Daily Intake
- Aim for 3-4 ounces (85-113g) of cooked turkey per day to meet your protein needs.
- If you're using turkey as your main protein source, you may need to adjust your portion sizes accordingly based on your individual needs and goals.
Popular Turkey Dishes
- Roast turkey
- Turkey stuffing
- Turkey pot pie
- Turkey soup
- Turkey meatballs
- Turkey tacos
- Turkey burgers
Frequently Asked Questions About Cooked Turkey Meat and Skin
1. How many calories are in one unit of cooked, roasted turkey meat and skin?
There are 499 calories in one unit of cooked, roasted turkey meat and skin.
2. How much does one unit of turkey meat and skin weigh?
One unit of turkey meat and skin is yield from 1 lb ready-to-cook turkey, but its weight can vary depending on how much meat and skin is included.
3. Is cooked turkey meat and skin healthy?
Turkey meat is a good source of protein and contains important vitamins and minerals such as B vitamins, potassium, and selenium. However, the skin is high in fat and calories, so it should be consumed in moderation.
4. What are some ways to enjoy cooked turkey meat and skin?
Cooked turkey meat and skin can be used in a variety of dishes such as sandwiches, salads, soups, and casseroles. It can also be served as a main course with sides such as mashed potatoes and green beans.
5. How should cooked turkey meat and skin be stored?
Cooked turkey meat and skin should be stored in an airtight container in the refrigerator and consumed within three to four days. It can also be frozen for longer storage.