What gets us in trouble on Thanksgiving is NOT the turkey. It's the fixings and gravy that come along with it. Skinless turkey breast actually has a lot of protein and is a very lean meat. It actually has almost as much protein as its cousin, chicken, but it has 18% less calories per serving. Even the dark meat is a pretty good option, when compared to lean red meats.
Turkey also has other nutrients like easily absorbable iron, niacin (which helps boost HDL), selenium, an antioxidant, zinc and vitamin B6. And since most of the fat is in the skin or abdominal cavity, it's an easy bird to deal with when trying to skim off the fat.
Here's the nutrition lowdown on turkey and some comparable proteins:
Turkey breast, skinless, has 135 calories, 30.1 grams of protein, 0.7 grams of fat, 0.2 grams of saturated fat in a 4 ounce serving.
Dark meat, skinless, has 162 calories, 28.8 grams of protein, 4.3 grams of fat, 1.5 grams of saturated fat in 3.5 ounces.
White turkey with the skin has 153 calories, 29 grams of protein, 3.2 grams of fat, 0.9 grams of saturated fat in a 3.5 ounce serving.
Dark meat with the skin has 182 calories, 27.7 grams of protein, 7.1 grams of fat, 2.1 grams of saturated fat in 3.5 ounces.
Chicken breast, skinless, has 165 calories, 31 grams of protein, 3.6 grams of fat, 1 gram of saturated fat in a 3.5 ounce serving.
Red meat - 95% ground beef has 171 calories, 26.3 grams of protein, 6.6 grams of fat, 3 grams of saturated fat.
So don't just eat turkey at Thanksgiving - consider it a year round protein option!!
Published On: December 01, 2008