A Good Choice

The nutritional differences of various proteins can be quite significant or very small.
Today's savvy consumer is attuned to healthy diet choices. Other customers,
with special dietary needs, require special understanding of the nutritional values of poultry and meats.
The nutritional values for turkey are very appealing for all customer segments.

The following chart, "Nutrition Comparison" presents turkey and other popular protein sources,
showing that a 3-ounce serving of whole roasted turkey boasts:

  • Fewer calories than many lean red meats.
  • Minimal total fat and saturated fat.
  • Great source of protein
  • Turkey is naturally low in sodium,
    containing less than 25 milligrams (mg) per ounce on average.

Nutrition Comparison (3-ounce portion)

Product

Total
Calories

Total
Fat(g)

Saturated
Fat(g)

Protein
(g)

Sodium
(mg)

Cholesterol
(mg)

Whole Turkey, Fresh,
Roasted, Skinless

135

3

1

25

86

83

Whole Chicken,
Roasted, Skinless

143

6

2

21

64

66

Beef, Eye Round,
Roasted, Trimmed

144

4

1

25

33

66

Pork Loin, Fresh,
Roasted, Boneless

163

8

2.4

22

39

68

Lamb, Shank, Braised,
Trimmed

207

11

4.8

24

61

90

Turkey Breast, Skinless, Roasted

116

1.7

.72

25

97

60

Chicken Breast, Skinless, Roasted

142

3

.87

26

64

73

Beef Tenderloin, Choice, Roasted, Trimmed

281

21.6

8.5

20

55

72

Porterhouse Steak,
Broiled, Trimmed

190

11

7

22

59

77

Pork Tenderloin,
Roasted, Trimmed

125

3.4

1

22

48

62

Ground Turkey Meat,
Fat-Free, Broiled

117

2.11

  .57

25

50

55

Ground Turkey,
93% lean, 7% fat, Broiled

176

9.7

2.5

22

77

90

Ground Turkey,
85% lean, 15% fat,
Broiled

212

13.7

3.5

22

69

89

Ground Beef,
20% fat, Broiled

230

15

6

22

64

77

Ground Pork, 84% lean,
16% fat, Pan-broiled

256

18

6.3

23

76

82

 

USDA Dietary Recommendations
Truth in Menu
Nutrition Comparison
Nutrition Facts Labels

Return to Table of Contents

Source: U.S. Department of Agriculture, Agricultural Research Service.
USDA National Nutrient Database for Standard Reference, Release 26.