If you want to enjoy a delicious protein-rich meal without worrying about excess calories, 100 grams of roasted turkey breast is your best bet. With only 126 calories, roasted turkey breast is a tasty and healthy option.

Apart from being low in calories, roasted turkey breast is also packed with essential nutrients, including protein, vitamins, and minerals. A 3.5-ounce (100-gram) serving of roasted turkey breast provides 29 grams of protein, which is more than half of the daily recommended intake for adults. It also contains vitamin B6, niacin, selenium, and zinc, all of which are critical for maintaining optimal health.

This article will provide you with some valuable insights into roasted turkey breast, including its nutritional information, health benefits, cooking tips, and more.

Nutritional Information

100 grams of roasted turkey breast provides 126 calories, 29 grams of protein, 3.2 grams of fat, and zero carbs. Additionally, it contains various essential vitamins and minerals, such as B vitamins, selenium, and zinc. The protein in roasted turkey breast is a complete protein, meaning it contains all the essential amino acids that your body needs to function properly. Therefore, it is an excellent food option for those following a low-carb, high-protein diet. To get the full nutritional benefits of roasted turkey breast, it is best to pair it with healthy sides such as leafy greens or roasted vegetables.

Benefits of Roasted Turkey Breast

Roasted turkey breast has numerous benefits for your health. Here are some of the most important ones: 1) High in protein: As stated earlier, 100 grams of roasted turkey breast provides nearly 60% of the daily recommended intake of protein. 2) Low in fat: Compared to other protein sources such as beef or pork, roasted turkey breast is significantly lower in fat, making it a healthier option for those watching their saturated fat intake.

Cooking Tips

Roasted turkey breast is a versatile ingredient that can be cooked in various ways, including baking, grilling, or roasting. Here are some essential tips to keep in mind when cooking roasted turkey breast: 1) Preheat oven to 350°F. Place the turkey breast in a roasting pan and season it with salt, pepper, and your favorite herbs and spices. 2) Roast the turkey breast for 20-25 minutes per pound, or until the internal temperature reaches 165°F. Let the turkey rest for 10-15 minutes before slicing and serving.

Comparison with other Protein Sources

When it comes to protein-rich foods, roasted turkey breast is undoubtedly one of the healthiest options available. Let's compare it with some other protein sources to see how it stacks up: 1) Beef: While beef is also an excellent source of protein, it typically contains more fat and calories than roasted turkey breast. 2) Chicken: While chicken is another popular poultry option, the dark meat portions can contain significantly more calories and fat than roasted turkey breast.

Health Risks and Precautions

While roasted turkey breast is a healthy food option, there are some risks and precautions to keep in mind: 1) Sodium: Roasted turkey breast can contain a significant amount of sodium, depending on how it is prepared. Therefore, it is best to choose low-sodium options or prepare it at home using minimal salt. 2) Allergies: While rare, some people can be allergic to turkey. If you experience any symptoms such as swelling, hives, or difficulty breathing after consuming turkey, seek medical attention immediately.

Ideal Serving Sizes

The ideal serving size for roasted turkey breast varies depending on your individual needs and goals. However, a 3.5-ounce (100-gram) serving provides approximately 29 grams of protein, making it an excellent post-workout option for muscle recovery and growth. To reduce your overall caloric intake, consider pairing roasted turkey breast with fiber-rich vegetables or incorporating it into salads or sandwiches.

Variations of Roasted Turkey Breast Dishes

Roasted turkey breast is a versatile ingredient that can be incorporated into various dishes. Here are some delicious and healthy variations to try: 1) Turkey breast salad: Combine roasted turkey breast with mixed greens, cherry tomatoes, cucumber, and your favorite vinaigrette for a delicious and nutritious salad. 2) Turkey breast sandwich: Use sliced roasted turkey breast as a healthy and protein-rich filling in your sandwiches instead of processed deli meat.

Where to Buy Roasted Turkey Breast

Roasted turkey breast can be found in most supermarkets and grocery stores. Look for options that are low in sodium and free from preservatives and additives. Alternatively, you can prepare roasted turkey breast at home using fresh turkey breast and your favorite herbs and spices.

Storage and Shelf Life

Roasted turkey breast can be stored in the refrigerator for up to four days or in the freezer for up to six months. To prevent the growth of bacteria, make sure to store roasted turkey breast at a temperature of 40°F or below. To reheat leftover roasted turkey breast, place it in the oven at 350°F for 10-15 minutes or until heated through.

Recipes with Roasted Turkey Breast

Here are some delicious and healthy recipes that use roasted turkey breast as a primary ingredient: 1) Turkey breast and vegetable stir fry: Saute sliced roasted turkey breast with your favorite vegetables, such as broccoli, bell peppers, and onions, for a quick and healthy meal. 2) Turkey breast lettuce wraps: Wrap sliced roasted turkey breast in lettuce leaves and top with sliced avocado and salsa for a low-carb and protein-rich meal.