A single slice (26g) of light meat sliced turkey provides a mix of essential nutrients while being low in calories. This makes it an excellent option for those seeking a lean protein source. Below, we break down its nutritional profile, highlighting its benefits and considerations when included in a balanced diet.
Caloric and Macronutrient Composition
Each slice of light meat sliced turkey contains approximately 26 calories, making it a low-calorie-density food with about 100 calories per 100 grams. The macronutrient breakdown is as follows:
- 10% carbohydrates
- 22% fats
- 68% protein
Fats Content
The total fat content per slice is just 1g, contributing 1% to the Daily Value (%DV). This includes:
- Saturated fats: 0.1g (0.4% DV)
- Monounsaturated fats: 0.2g
- Polyunsaturated fats: 0.1g
- Trans fats: 0g
Cholesterol and Sodium
Sliced turkey contains 13mg of cholesterol (4% DV) and 240mg of sodium (10% DV), which is noteworthy for those monitoring their salt intake.
Protein and Carbohydrate Content
With 4g of protein per slice, sliced turkey is a substantial protein source, especially important for muscle growth and maintenance. The carbohydrate content is minimal, at only 1g per slice, with no fiber content.
Vitamins and Minerals
Vitamins
The vitamin content in sliced turkey is generally low, but it does provide small amounts of important vitamins:
- Vitamin B12: 0.1μg (4% DV)
- Vitamin B6: 0.1mg (8% DV)
- Niacin (Vitamin B3): 2mg (12% DV)
Minerals
Additionally, sliced turkey contains small amounts of various minerals:
- Calcium: 2mg (0.2% DV)
- Iron: 0.1mg (1% DV)
- Potassium: 104mg (2% DV)
- Phosphorus: 61mg (9% DV)
- Selenium: 3μg (6% DV)
Amino Acids Profile
Sliced turkey boasts a significant profile of amino acids, including alanine, arginine, aspartic acid, leucine, and lysine, contributing to its high protein content.
Specific Factors on Fats and Amino Acids
The turkey contains very low or negligible amounts of omega-3 and omega-6 fatty acids. It also lacks notable amounts of some vital amino acids such as tryptophan.
Comparison to Other Similar Foods
The nutritional content of light and dark meats from different brands (e.g., Buddig, Morrisons, Maple Leaf, Kroger) may vary. Comparing sliced turkey to other similar products can help in choosing the best option for your dietary needs.
Consideration in Diet Planning
Sliced turkey is a lean protein source with low carbohydrate content, making it suitable for low-calorie and high-protein diets. While it is low in calorie density, its sodium content requires attention, especially for those with specific dietary restrictions.