Meat, poultry and eggs · IFCT 2017
Turkey: nutrition per 100 g
Per 100 g, turkey leg with skin gives 155 kcal, 20.3 g protein and 8.2 g fat, according to the Indian Food Composition Tables 2017. Its 3.35 mg of zinc ranks 3rd of 14 in the meat, poultry and egg group and 27th of 243 foods, meeting 20 per cent of a sedentary man's daily requirement. The breast is the protein-richest cut at 22.0 g.
About turkey
Turkey is still a small meat in India, raised by a few farms in Tamil Nadu, Karnataka, Kerala, Andhra Pradesh and Maharashtra and eaten most at Christmas. Goan, Mangalorean, Anglo-Indian and Kerala Christian families roast it stuffed with spiced mince, and some Goan homes cook it as a vindaloo or a xacuti. The rest of the year it turns up as turkey keema or cold cuts in city stores.
IFCT 2017 lists four cuts with skin. The breast gives 22.0 g protein and 8.0 g fat per 100 g, the thigh 20.5 g protein and 6.3 g fat, the wing 21.9 g protein and 10.8 g fat, and the leg, used for this page, 20.3 g protein and 8.2 g fat. The thigh is the lowest in energy of the four at 139 kcal, which runs against the usual idea that dark meat is always the fattier choice.
What turkey brings to a meal
- 01
A zinc-rich poultry
Turkey leg supplies 3.35 mg of zinc per 100 g, ranking 3rd of 14 in its group. That meets 20 per cent of a man's daily zinc requirement and 26 per cent of a woman's, more than chicken breast offers.
- 02
Solid protein
At 20.3 g per 100 g, turkey leg ranks 37th of 257 foods and meets 38 per cent of a man's protein requirement and 44 per cent of a woman's.
- 03
Niacin and vitamin B6
Turkey leg meets 27 per cent of a man's niacin requirement and 35 per cent of a woman's, with 4.92 mg per 100 g, and 20 per cent of a man's vitamin B6 need.
- 04
Some plant-type omega-3
It carries 150 mg of alpha-linolenic acid per 100 g, 3rd of 13 in its group, along with 0.53 mg of copper.
Turkey nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 155 kcal | 7% | 9% |
| Protein | 20.3 g | 38% | 44% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 8.2 g | ||
| Water | 69.2 g | ||
| Fats | |||
| Saturated fat | 0.98 g | ||
| Monounsaturated fat | 0.94 g | ||
| Polyunsaturated fat | 1.06 g | ||
| Omega-3 (alpha-linolenic acid) | 150 mg | ||
| Cholesterol | 83 mg | ||
| Minerals | |||
| Calcium | 20 mg | 2% | 2% |
| Iron | 2.01 mg | 11% | 7% |
| Zinc | 3.35 mg | 20% | 26% |
| Magnesium | 26 mg | 6% | 7% |
| Phosphorus | 236 mg | ||
| Potassium | 308 mg | ||
| Sodium | 66 mg | ||
| Copper | 0.53 mg | ||
| Selenium | 17.6 µg | ||
| Vitamins | |||
| Retinol | 8 µg | ||
| Thiamine (B1) | 0.05 mg | 3% | 3% |
| Riboflavin (B2) | 0.11 mg | 4% | 5% |
| Niacin (B3) | 4.92 mg | 27% | 35% |
| Vitamin B6 | 0.48 mg | 20% | 25% |
| Folate (B9) | 9 µg | 3% | 4% |
| Vitamin E (alpha-tocopherol) | 0.72 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Turkey: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/meat-poultry-and-eggs/turkey/
Where turkey sits among Indian foods
Ranked per 100 g against the other 13 meat, poultry and eggs and every food in the tables.
| Nutrient | Per 100 g | In meat, poultry and eggs | Among all foods |
|---|---|---|---|
| Protein | 20.3 g | 7th of 14 | 38th of 243 |
| Zinc | 3.35 mg | 3rd of 14 | 27th of 243 |
| Omega-3 (alpha-linolenic acid) | 150 mg | 3rd of 13 | 55th of 202 |
Every form of turkey in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Turkey, leg, with skin (shown above) | 155 kcal | 20.3 g | 0 g | 2.01 mg | 20 mg |
| Thigh, with skin | 139 kcal | 20.5 g | 0 g | 1.58 mg | 24 mg |
| Breast, with skin | 160 kcal | 22 g | 0 g | 1.01 mg | 14 mg |
| Wing, with skin | 184 kcal | 21.9 g | 0 g | 1 mg | 33 mg |
How turkey is eaten
- Christmas roast turkey: rubbed with a masala of pepper, garlic and vinegar, stuffed with spiced mince, and basted often.
- Turkey vindaloo: Goan-style with dried red chillies, vinegar and garlic, the leg and thigh holding up well to long cooking.
- Turkey keema with peas: a lean swap for mutton keema, cooked the same way with onion and garam masala.
- Leftover roast meat shredded into a pulao, sandwich or a dry pepper stir-fry.
Before you plan around it
A whole turkey is big, so thaw a frozen bird in the refrigerator over several days, not on the kitchen counter, and cook it until the thickest part of the thigh is no longer pink. Stuffing cooked inside the bird must also reach full heat. Processed turkey cold cuts sold in stores are much higher in salt than fresh meat. IFCT measured the cuts with skin on; removing the skin trims fat further.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about turkey
Is turkey meat healthier than chicken?
They are close. Turkey leg has 20.3 g protein and 8.2 g fat per 100 g, and more zinc than chicken breast, at 3.35 mg. Chicken breast is slightly higher in protein and niacin. Either fits a balanced diet; turkey is just less common in India.
Which part of the turkey is leanest?
In IFCT 2017, the thigh with skin has the least fat at 6.3 g and the fewest calories at 139 kcal per 100 g. The breast has the most protein, 22.0 g, and the wing the most fat, 10.8 g.
How much protein is in turkey breast?
Turkey breast with skin has 22.0 g of protein per 100 g in IFCT 2017, with 160 kcal and 8.0 g fat. That is the highest protein of the four turkey cuts measured.
Related foods and tables
Chicken (broiler)
Nutrition per 100 g, from IFCT 2017.
Emu
Nutrition per 100 g, from IFCT 2017.
Duck
Nutrition per 100 g, from IFCT 2017.
Goat meat (mutton)
Nutrition per 100 g, from IFCT 2017.
Quail
Nutrition per 100 g, from IFCT 2017.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
Omega-3 (ALA) content of Indian foods
Every food in the tables, ranked by omega-3 (ala) per 100 g.
All meat, poultry and eggs
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.