Turkey is low in fat and high in protein. It is an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins. A serving of turkey is a 2 to 3-ounce cooked portion. The Food Guide Pyramid suggests 2 to 3 servings from the meat group each day.
The portions below represent 100 grams, approximately 3 1/2 ounces, of sliced meat from a whole roasted turkey.
A 3 1/2-ounce portion of turkey is about the size and thickness of a new deck of cards. The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin. One gram of fat contains 9 calories, and one gram of protein contains 4 calories.
Meat Type Calories Total Fat Protein
Breast with skin 194 8 grams 29 grams
Breast w/o skin 161 4 grams 30 grams
Wing w/skin 238 13 grams 27 grams
Leg w/skin 213 11 grams 28 grams
Dark meat w/skin 232 13 grams 27 grams
Dark meat w/o skin 192 8 grams 28 grams
Skin only 482 44 grams 19 grams
Resource: USDA Nutrient Data Laboratory – Turkey (Young Hen)
To calculate calorie intake, total fat, vitamins, minerals and other nutrients for an entire day, use the University of Illinois Nutrition Analysis Tool at http://www.nat.uiuc.edu/mainnat.html
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