Basic Information
- Name: Ground Turkey, 93% Lean, 7% Fat, Pan-Broiled Crumbles
- Scientific Name: Meleagris gallopavo
- Category: Poultry
- Varieties: Typically derived from domesticated turkey breeds, with variations in fat content (e.g., 85% lean, 93% lean, 99% lean).
Nutritional Information (per 100g of pan-broiled ground turkey crumbles, 93% lean, 7% fat)
- Macronutrients:
- Carbohydrates: 0g
- Proteins: 25.7g
- Fats: 7.2g
- Micronutrients:
- Vitamin B6: 0.6mg (35% DV)
- Vitamin B12: 1.2µg (50% DV)
- Niacin (Vitamin B3): 6.8mg (43% DV)
- Selenium: 29.3µg (53% DV)
- Zinc: 2.4mg (22% DV)
- Phosphorus: 225mg (32% DV)
- Iron: 1.5mg (8% DV)
- Potassium: 224mg (5% DV)
- Sodium: 80mg (3% DV)
Phytonutrients
Ground turkey, particularly when it is 93% lean and pan-broiled, contains various phytonutrients and compounds that contribute to its nutritional profile and health benefits. Here is a detailed overview of the key phytonutrients found in ground turkey:
Phytonutrients in Ground Turkey (93% Lean, 7% Fat, Pan-Broiled Crumbles)
1. Tryptophan
- Category: Amino Acid
- Benefits: Precursor to serotonin, which can enhance mood and promote better sleep. It is also involved in the production of niacin (Vitamin B3).
- Concentration: High; turkey is well-known for its significant tryptophan content.
2. Selenium
- Category: Mineral (trace element)
- Benefits: Powerful antioxidant properties, supports immune function, thyroid health, and may reduce the risk of certain cancers.
- Concentration: High; turkey is a rich source of selenium.
3. Zinc
- Category: Mineral
- Benefits: Important for immune function, DNA synthesis, wound healing, and cell division. Also plays a role in taste and smell.
- Concentration: Moderate to high; ground turkey provides a significant amount of zinc.
4. Niacin (Vitamin B3)
- Category: Vitamin (B-complex)
- Benefits: Supports metabolic processes, DNA repair, and skin health. It also helps in converting food into energy.
- Concentration: High; turkey is a good source of niacin.
5. Vitamin B6 (Pyridoxine)
- Category: Vitamin (B-complex)
- Benefits: Crucial for protein metabolism, cognitive development, and the production of neurotransmitters and red blood cells.
- Concentration: High; ground turkey is rich in Vitamin B6.
6. Vitamin B12 (Cobalamin)
- Category: Vitamin (B-complex)
- Benefits: Essential for nerve function, DNA synthesis, and the production of red blood cells. Supports brain health and prevents megaloblastic anemia.
- Concentration: Moderate to high; an important nutrient in turkey meat.
7. Phosphorus
- Category: Mineral
- Benefits: Essential for the formation of bones and teeth, helps in the utilization of carbohydrates and fats, and is necessary for the production of protein for growth, maintenance, and repair of cells and tissues.
- Concentration: High; ground turkey is a good source of phosphorus.
Additional Compounds
While ground turkey is not a significant source of phytonutrients like those found in plant foods, it contains essential vitamins and minerals that contribute to its health benefits:
1. Choline
- Benefits: Important for liver function, normal brain development, nerve function, muscle movement, and supporting energy levels.
- Concentration: Moderate; present in turkey meat.
2. Creatine
- Benefits: Helps supply energy to cells, particularly muscle cells. Often associated with improved exercise performance and muscle mass.
- Concentration: Moderate; found in animal proteins, including turkey.
3. Carnosine
- Benefits: Acts as an antioxidant, buffering the pH in muscles and reducing fatigue during high-intensity exercise.
- Concentration: Moderate; present in turkey meat.
These nutrients and compounds collectively contribute to the health benefits associated with consuming ground turkey, which include supporting muscle growth and repair, enhancing mood and sleep quality, boosting immune function, and providing antioxidant protection.
Calorie Count and Glycemic Index
- Calorie Count: 171 kcal
- Glycemic Index: 0 (as it contains no carbohydrates)
Physical Characteristics
- Color: Light brown when cooked.
- Shape: Crumbled pieces, irregular in shape.
- Size: Small, bite-sized crumbles.
- Texture: Slightly firm and crumbly, can be juicy if not overcooked.
Culinary Uses
- Common Dishes: Tacos, pasta dishes, casseroles, salads, chili, and stuffed peppers.
- Preparation Methods: Pan-broiling, stir-frying, baking, and adding to soups or stews.
- Suitable Pairings: Garlic, onions, bell peppers, tomatoes, pasta, rice, beans, spices such as cumin and chili powder, and herbs like parsley and cilantro.
Geographical Information
- Origin: Turkeys are native to North America. The use of ground turkey as a meat product became popular as a leaner alternative to ground beef.
- Primary Growing Regions: United States, particularly in states like Minnesota, North Carolina, and Arkansas. Also produced in Canada, Brazil, and some European countries.
- Seasonal Availability: Available year-round, commonly found in supermarkets as fresh or frozen products.
Ground turkey is praised for its versatility and is a popular choice for those seeking a lower-fat alternative to ground beef, fitting well into various recipes and cuisines.
| Proximates: | |
| Nitrogen | 0.14 g |
| Protein | 0.89 g |
| Total lipid (fat) | 0.14 g |
| Ash | 0.53 g |
| Carbohydrates: | |
| Fiber, total dietary | 1 g |
| Minerals: | |
| Calcium, Ca | 23 mg |
| Iron, Fe | 0.14 mg |
| Magnesium, Mg | 16.8 mg |
| Phosphorus, P | 31 mg |
| Potassium, K | 220 mg |
| Sodium, Na | <2.5 mg |
| Zinc, Zn | 0.2 mg |
| Copper, Cu | 0.061 mg |
| Manganese, Mn | 0.24 mg |
