If you're looking for a protein-packed meal that's also low in calories, then look no further than roasted turkey. One package (269 g) of roasted turkey contains around 240 calories, making it a healthy and satisfying option.

But it's not just about the calories - roasted turkey is also a good source of essential nutrients and vitamins. From protein and dietary fiber to minerals like iron and potassium, there are plenty of reasons to include roasted turkey in your diet. Let's take a closer look at the nutritional value of this popular meat.

In this article, we'll explore the calorie, fat, protein, carbohydrate, and nutrient content of roasted turkey. We'll also provide tips for how to prepare and enjoy this tasty and nutritious food.

Calories in Roasted Turkey

As mentioned earlier, one package (269 g) of roasted turkey contains around 240 calories. This makes it a relatively low-calorie food compared to other meats. It's worth noting that the calorie content can vary depending on the specific type of roasted turkey you're eating. For example, if the turkey is skinless and the fat has been trimmed, the calorie count will be lower than if you're eating a turkey that still has the skin on and a high fat content. To reduce the calorie count of your turkey, try cooking it without the skin and pairing it with plenty of non-starchy vegetables.

Fat content in Roasted Turkey

In general, roasted turkey is a relatively low-fat food. One package (269 g) usually contains around 8 grams of total fat, with 2 grams of saturated fat. However, as with the calorie content, the fat content can vary depending on how the turkey is cooked and prepared. For example, deep-fried turkey will have a much higher fat content than roasted turkey that has been cooked without the skin. If you're trying to reduce your fat intake, opt for roasted or grilled turkey without the skin, and serve it with a variety of healthy sides like roasted vegetables, quinoa, or whole grain pasta.

Protein content in Roasted Turkey

Roasted turkey is an excellent source of protein, with one package (269 g) containing around 40 grams of protein. This makes it a great post-workout meal or snack, as well as a satisfying option for those looking to build muscle or maintain a healthy weight. Protein is also essential for supporting your immune system, repairing tissue, and keeping your skin, hair, and nails healthy. By including roasted turkey in your diet, you can ensure that you're getting plenty of this important nutrient. To maximize the protein content of your turkey, pair it with other high-protein foods like lentils, chickpeas, or tofu.

Carbohydrate content in Roasted Turkey

Roasted turkey is a relatively low-carbohydrate food, making it a good option for those following a low-carb or keto diet. One package (269 g) contains around 2 grams of carbohydrates. However, it's important to note that not all carbs are created equal. While simple carbs like sugar and white bread can cause blood sugar spikes and dips, complex carbs like those found in fruits, vegetables, and whole grains provide steady energy and important nutrients. To balance out the low-carbohydrate content of your turkey, pair it with fiber-rich sides like roasted sweet potatoes, broccoli, or brown rice.

Dietary fiber in Roasted Turkey

While roasted turkey is not a significant source of dietary fiber, it still contains some important fiber that can help support healthy digestion and lower your risk of chronic diseases like heart disease, diabetes, and cancer. One package (269 g) of roasted turkey typically contains around 1 gram of fiber, which is not a significant amount but still contributes to your daily intake. To increase the fiber content of your turkey meal, pair it with high-fiber vegetables like Brussels sprouts, artichokes, or spinach.

Sodium content in Roasted Turkey

One potential downside of roasted turkey is its high sodium content. This is especially true if the turkey is processed or pre-seasoned with salty ingredients. One package (269 g) of roasted turkey can contain up to 1000 mg of sodium, which is close to half of the recommended daily intake for adults. To reduce the sodium content of your turkey, choose fresh, unprocessed turkey and season it with herbs and spices instead of salt. You can also pair it with low-sodium sides like roasted vegetables or a quinoa salad.

Saturated fat in Roasted Turkey

Roasted turkey contains some saturated fat, but it's still a relatively low-fat food. One package (269 g) typically contains around 2 grams of saturated fat, which is less than 10% of the recommended daily intake for adults. While there's no need to avoid saturated fat altogether, it's important to balance it with healthier fats like monounsaturated and polyunsaturated fats. To reduce the saturated fat content of your turkey, choose lean cuts of meat and pair it with healthy fats like avocado, nuts, or olive oil.

Cholesterol in Roasted Turkey

Roasted turkey contains some cholesterol, but it's still a relatively low-cholesterol food. One package (269 g) typically contains around 120 mg of cholesterol, which is less than half of the recommended daily intake for adults. While dietary cholesterol alone is not a major risk factor for heart disease, it can still impact cholesterol levels in some people. If you're concerned about your cholesterol levels, talk to your doctor or a registered dietitian.

Vitamin content in Roasted Turkey

Roasted turkey is a good source of several important vitamins, including vitamin B6, vitamin B12, and niacin. Vitamin B6 is essential for brain development and function, while vitamin B12 helps maintain healthy nerve cells and red blood cells. Niacin is important for energy metabolism and healthy skin, hair, and nails. To maximize the vitamin content of your turkey, pair it with vegetables or fruits that are high in vitamin C, like bell peppers or citrus fruits, which can help your body absorb the nutrients in turkey more effectively.

Mineral content in Roasted Turkey

Roasted turkey is also a good source of several important minerals, including iron, zinc, and potassium. Iron is essential for transporting oxygen throughout your body, while zinc supports a healthy immune system and helps with wound healing. Potassium is important for maintaining healthy blood pressure and fluid balance. To maximize the mineral content of your turkey, pair it with other mineral-rich foods like leafy greens, beans, or whole grains.