Turkey from whole, light meat, meat only, with added solution, cooked, roasted
Whole food · Poultry Products
Photo: Wikipedia
This is lean, roasted turkey breast, specifically the light meat from a whole bird that has been cooked after being enhanced with a solution to retain moisture. It boasts a mild, subtly savory flavor and a firm yet tender texture that's less fibrous than dark meat. Its standout nutritional feature is its exceptionally high protein-to-calorie ratio, making it a powerhouse for muscle maintenance without excess fat.
💚 Why it's loved
People love it as a clean, versatile protein canvas that readily absorbs marinades, rubs, and gravies. Its mild flavor and lean profile make it a staple for healthy meal prep and a centerpiece for traditional holiday feasts.
⚠️ Watch-outs & how to enjoy it better
The primary downside is that it can be dry and bland if overcooked, as the lean meat lacks the fat of dark meat. The 'added solution' often contains sodium, so those monitoring salt intake should check labels or opt for unenhanced varieties. To counteract dryness, use a meat thermometer to cook to 165°F (74°C), let it rest before slicing, and pair it with flavorful sauces or gravies.
Key benefits
- Excellent source of complete, high-quality protein
- Very low in fat, especially saturated fat
- Naturally carb-free, suitable for low-carb diets
- Provides key nutrients like selenium and B vitamins (niacin, B6)
- Supports satiety and muscle repair due to high protein density
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The wild turkey was so admired by Benjamin Franklin that he once suggested it, not the bald eagle, as a more respectable national symbol for the United States.
Full nutrition (scales with serving)
| Water | 70.2 g |
| Energy | 127 kcal |
| Energy | 530 kj |
| Protein | 27.0 g |
| Total lipid (fat) | 2.1 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.55 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 255 mg |
| Potassium, K | 249 mg |
| Sodium, Na | 238 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 30.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.21 mg |
| Niacin | 11.8 mg |
| Pantothenic acid | 0.90 mg |
| Vitamin B-6 | 0.70 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 69.8 mg |
| Betaine | 2.9 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 11.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.06 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.01 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.03 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 10.0 iu |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin D3 (cholecalciferol) | 0.30 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 0.59 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.37 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.18 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.63 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.06 g |
| MUFA 16:1 c | 0.06 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.56 g |
| MUFA 18:1 c | 0.54 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.53 g |
| PUFA 18:2 | 0.43 g |
| PUFA 18:2 n-6 c,c | 0.43 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.02 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 69.0 mg |
| Tryptophan | 0.29 g |
| Threonine | 0.98 g |
| Isoleucine | 0.77 g |
| Leucine | 1.9 g |
| Lysine | 2.2 g |
| Methionine | 0.70 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.87 g |
| Tyrosine | 0.80 g |
| Valine | 0.86 g |
| Arginine | 1.5 g |
| Histidine | 0.73 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 3.7 g |
| Glycine | 1.2 g |
| Proline | 1.5 g |
| Serine | 1.1 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What does 'with added solution' mean?
It means the turkey was injected or marinated with a mixture (often containing water, salt, and phosphates) before cooking to enhance juiciness, tenderness, and sometimes flavor. This can increase the sodium content.
How is this different from dark turkey meat?
Light meat (from the breast) is leaner, milder in flavor, and lower in fat and calories than dark meat (from legs and thighs), which has more iron and a richer, more robust flavor.
Is this a good option for people with diabetes?
Yes, it's an excellent choice. Being virtually carb-free, it doesn't raise blood sugar levels. Pairing it with non-starchy vegetables creates a balanced, blood-sugar-friendly meal.