Is turkey keto friendly? – Calories, Nutrition and Keto Recipes
Is turkey Keto-Friendly?
Yes, turkey is definitely keto-friendly. Turkey is a low-carb, high-protein food, making it highly suitable for the ketogenic diet. The ketogenic diet emphasizes low carb and high-fat foods and turkey fits that description perfectly. Turkey can be included in different meal plans on a keto diet due to its flexibility and high nutritional value.
Nutritional Facts About turkey
Turkey is not just a great source of protein, but it also contains an array of vitamins and minerals that are essential for your health. This includes iron, zinc, potassium, phosphorus, and B vitamins.
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 104 kcal | 44 kcal |
| Carbs | 0g | 0g |
| Sugar | 0g | 0g |
| Protein | 22g | 9g |
| Fat | 1.7g | 0.7g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The average weight of a turkey varies significantly, depending on whether it’s a wild turkey or a domestic turkey, and whether it’s a male (Tom) or a female (Hen). Domestic turkeys are generally heavier, with males weighing between 16-22 lbs and females 8-12 lbs. Wild turkeys, on the other hand, tend to be leaner, with males weighing 11-20 lbs and females 5-12 lbs.
Additional Information About turkey
Turkey is rich in essential vitamins and minerals. It is an excellent source of Vitamin B6, niacin, selenium and the essential amino acid tryptophan. Also, it contains a small amount of vitamin D, calcium and iron. The skinless white meat of turkey is low in fat and a good source of high-quality protein.
Other Foods To Match With
Turkey pairs well with a variety of foods that are also keto-friendly. Vegetables like broccoli, Brussels sprouts, cauliflower, and zucchini can be cooked alongside turkey in a variety of dishes. Avocados and berries can also compliment a turkey dish, adding a creamy texture or a sweet flavor respectively. When it comes to herbs and spices, thyme, rosemary, sage, and garlic are all excellent choices that complement turkey’s naturally rich flavor.
8 Famous Keto-Friendly Dishes To Try
1. Roasted Turkey Breast
Roasted Turkey Breast is a fantastic keto dish. Turkey is rich in protein, which is essential on a keto diet, and low in carbs. This basic recipe doesn’t add any sugary or high-carb marinades to the turkey, keeping it completely keto-friendly. The hearty dose of poultry seasoning is not only flavorful, but also high in various beneficial spices.
2. Turkey Meatball Soup
Turkey Meatball Soup makes a comforting and nourishing keto meal. Turning turkey into meatballs adds variety and interest to the protein. The soup is thickened with heavy cream instead of flour or other high-carb options, making it entirely suitable for the keto diet. It also contains a range of low-carb vegetables, like celery and zucchini.
3. Keto Turkey Bacon Club
The Keto Turkey Bacon Club takes a classic sandwich and makes it suitable for a low-carb diet. It uses lettuce as a substitute for bread, while the turkey, bacon, and cheese provide a substantial amount of fat and protein. Its high protein content makes it filling and satisfying, perfect for a quick, keto-friendly meal.
4. Turkey and Vegetable Stir-Fry
Stir-fries are great for the keto diet as they’re highly customizable and quick to prepare. A Turkey and Vegetable Stir-Fry includes lean protein from the turkey and plenty of fiber and nutrients from low-carb veggies like broccoli, bell peppers, and onions. Fresh herbs and a sugar-free sauce add a burst of flavor without adding extra carbs.
5. Smoky Spiced Turkey Legs
Smoky Spiced Turkey Legs are big on flavor while staying keto-friendly. Turkey legs are a rich source of protein, and the smoky spice rub adds layers of complexity. Its combination of cinnamon, turmeric, and cardamon adds beneficial compounds and keeps the carb count low.
6. Turkey Cauliflower Rice
Turkey Cauliflower Rice is a versatile dish that provides protein and veggies in one easy-to-prepare meal. It uses cauliflower as a low-carb replacement for traditional rice and is a fantastic way to sneak more vegetables into your diet. The turkey adds necessary protein to this meal, making it both wholesome and filling.
7. Keto Turkey Burgers
For a great keto-friendly cookout option, try Keto Turkey Burgers. Hold the bun and enjoy these low-carb and high-protein patties with a side of salad or grilled veggies. The addition of mayo and cheese to the turkey mix makes them juicy and flavorful, while also increasing their fat content for keto dieters.
8. Turkey Stuffed Bell Peppers
Lastly, Turkey Stuffed Bell Peppers make a colorful, filling keto meal. The peppers provide a low-carb shell for the turkey, while the addition of cheese and herbs adds richness and flavor. It’s a balanced meal that is high in protein, vitamins, and minerals and low in carbs.
Frequently Asked Questions about turkey and Keto
1. Is turkey keto-friendly?
Absolutely, turkey is keto-friendly. Turkey is high in protein, with virtually no carbs, which makes it a perfect choice for people following a ketogenic diet. It’s also low in fat, so you might want to pair it with some high-fat foods or sauces to maintain your macronutrient ratio for a keto diet.
2. What is the nutritional value of turkey?
A 100-gram (3.5 ounces) serving of cooked turkey breast has about 135 calories, 30 grams of protein, and 0 grams of carbs. The same serving also has about 0.5 grams of fat, and various vitamins and minerals, including B-vitamins, selenium, and zinc. These nutritional values can vary slightly depending on the cooking method and the part of the bird.
3. How can I incorporate turkey into my keto diet?
Turkey can easily be incorporated into a number of keto-friendly recipes. Because it’s lean, turkey pairs well with high-fat sauces and sides. Try roasted turkey with a buttery keto gravy, or turkey salad with a high-fat dressing like ranch or blue cheese. You can also use ground turkey in place of beef in certain recipes, such as a low-carb chili or meatballs.
4. Can I eat turkey on a ketogenic diet even though it’s low in fat?
Yes, you can eat turkey on a ketogenic diet even though it’s lower in fat than many other meats. The ketogenic diet focuses on high fat, adequate protein, and very low carbs. As turkey is an excellent source of protein and has zero carbs, it fits well into this dietary pattern. To increase the fat content, consider pairing it with high-fat foods or using a generous amount of healthy cooking oil or butter.
5. Are there any specific types of turkey to avoid on a keto diet?
While turkey itself is keto-friendly, certain preparations and products are not. For example, processed turkey products like deli meat might have added sugars or fillers that increase the carb content. Always check the label for hidden carbs. Additionally, be careful with turkey that is glazed or cooked in a sauce, as the glaze or sauce might contain sugar or other carb-rich ingredients. Stick to roasted or grilled turkey without any sugar-based ingredients to maintain your keto diet.
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