Turkey - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Turkey

Turkey consists of 7% fat, 22% protein, 0% carbs, 0% fiber and 69% water. Turkey has 151 calories per 100g, that is 95% lower than other foods in Poultry. In total 42% of the calories in Turkey are from fat, 58% from protein and 0% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 0.0g carbs in a serving of 125g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in zinc Covers 0.3% of Zinc RDA per portion

Can you eat Turkey for a low carb diet?

With 0g of carbs and a Glycemic Load of 0 in a portion of 125g, Turkey can be consumed for a ketogenic or low-carb diet. Turkey contains no Fructose, is Gluten free and has no Lactose.

Turkey: nutrition facts & data

Nutrition facts
per 100g
Turkey
avg Poultry[1]
Calories (kcal) 151.0 159.0
Fat (g) 7.0 8.6
Protein (g) 22.0 20.1
Carbohydrates (g) 0.0 0.3
Mono- & Di-Saccharides (g) 0.0 0.3
Polysaccharides (g) 0.0 0.3
Fibers (g) 0.0 0.0
Sodium (mg) 65.0 77.4
Water (g) 69.0 65.8
[1] average of Poultry

Breakdown in percent (%) of total calories

An average portion size (125g) of Turkey contains:

  • 188.8 Calories
  • 8.8g of Fat
  • 27.5g of Protein
  • No Carbs
  • 81.3mg of sodium - 0.1% of the RDA for sodium.
  • 37.5mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 2.6mg of Zinc - 0.3% of the RDA for Zinc.
  • 1.9mg of Iron - 0.1% of the RDA for Iron.
  • 393.8mg of Potassium - 0.1% of the RDA for Potassium.
  • No Vitamin C
  • 1.8mg of Vitamin B12 - 0.5% of the RDA for Vitamin B12.

Nutrient distribution per gram

What vitamins are in Turkey?

Vitamins
per 100g
Turkey
avg[1]
Vitamin C (mg) 0.0 2.8
Vitamin E (mg) 0.5 0.4
Vitamin B1 / Thiamine (mg) 0.1 0.2
Vitamin B2 (mg) 0.1 0.4
Vitamin B6 (mg) 0.5 0.6
Vitamin B9 / Folate (μg) 10.0 87.9
Vitamin B12 (μg) 1.4 6.5
Retinol (μg) 10.0 3,067.8
beta-Carotene (μg) 0.0
[1] average of Poultry

Is Turkey rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (125g) for Turkey of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Turkey

Minerals
per 100g
Turkey
avg[1]
Magnesium (mg) 30.0 25.1
Zinc (mg) 2.1 1.9
Sodium (mg) 65.0 77.4
Calcium (mg) 25.0 13.0
Iron (mg) 1.5 3.9
Potassium (mg) 315.0 299.0
Phosphorus (mg) 240.0 215.0
[1] average of Poultry

Is Turkey high in minerals?

info

Again, for every mineral contained in Turkey we looked at the portion size (125g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Turkey

0.0% of Turkey are carbs, per serving of 125g that makes 0.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Turkey
avg[1]
Monosaccharides (g) 0.0 0.0
Polysaccharides (g) 0.0 0.2
Total carbs (g) 0.0 0.3
[1] average of Poultry

How high are the Glycemic Index and the Glycemic Load for Turkey?

The Glycemic Index of Turkey is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Turkey

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Turkey

Of the 7.0g total fat per 100g in Turkey, 2.1g are saturated fatty acids (SFA), 1.5g are monounsaturated fatty acids (MUFA) and 2.8g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 75.0mg.

Alternative and similar foods to Turkey