Turkey from whole, light meat, meat only, with added solution, raw
Whole food · Poultry Products
Photo: Wikipedia
This is raw, boneless, skinless turkey breast from the light meat, often enhanced with a brine or solution to retain moisture. It has a very mild, lean flavor and a firm, dense texture that becomes tender when cooked properly. Nutritionally, it's a powerhouse of protein with minimal fat and virtually no carbohydrates.
Calorie split: 85% protein · 0% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it as a neutral, protein-rich canvas that absorbs marinades and seasonings beautifully. Its lean profile makes it a staple for health-conscious cooking, from quick weeknight stir-fries to holiday roasts.
⚠️ Watch-outs & how to enjoy it better
The added solution can significantly increase sodium content, which is a concern for those monitoring salt intake. To mitigate this, look for 'no solution added' or 'natural' labels, or rinse the meat before cooking and avoid adding extra salt during preparation. It can also become dry if overcooked, so using a meat thermometer and cooking to an internal temperature of 165°F (74°C) is crucial.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and satiety.
- Very low in fat and calories, making it ideal for lean diets.
- Virtually zero carbohydrates or sugar, suitable for low-carb and keto diets.
- Rich in B vitamins like niacin (B3) and B6, essential for energy metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The turkey's scientific name, Meleagris gallopavo, combines the Greek word for guinea fowl (meleagris) and the Latin for 'chicken' (gallus) and 'peacock' (pavo), reflecting early European confusion about its origin.
Full nutrition (USDA data · scales with serving)
| Water | 76.4 g |
| Energy | 101 kcal |
| Energy | 423 kj |
| Protein | 21.5 g |
| Total lipid (fat) | 1.7 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.05 g |
| Sucrose | 0.05 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.09 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.54 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 236 mg |
| Potassium, K | 242 mg |
| Sodium, Na | 206 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 22.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.14 mg |
| Niacin | 9.9 mg |
| Pantothenic acid | 0.78 mg |
| Vitamin B-6 | 0.78 mg |
| Folate, total | 7.0 ug |
| Folate, food | 7.0 ug |
| Choline, total | 48.3 mg |
| Betaine | 2.5 mg |
| Vitamin B-12 | 0.63 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 20.0 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 | 0.01 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.54 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.33 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.17 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.49 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 16:1 c | 0.04 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.44 g |
| MUFA 18:1 c | 0.42 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 | 0.48 g |
| PUFA 18:2 | 0.37 g |
| PUFA 18:2 n-6 c,c | 0.36 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 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.02 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 | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 54.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.78 g |
| Isoleucine | 0.62 g |
| Leucine | 1.5 g |
| Lysine | 1.8 g |
| Methionine | 0.56 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.69 g |
| Tyrosine | 0.64 g |
| Valine | 0.69 g |
| Arginine | 1.2 g |
| Histidine | 0.58 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.92 g |
| Proline | 1.2 g |
| Serine | 0.85 g |
| Hydroxyproline | 0.11 g |
FAQ
What does 'with added solution' mean?
It means the turkey has been injected or marinated with a mixture of water, salt, and sometimes other flavorings or phosphates to increase moisture and weight. This can affect sodium content.
How do I prevent it from drying out?
Cook it to the correct internal temperature (165°F/74°C) using a meat thermometer, avoid overcooking, and consider brining it yourself for extra moisture. Resting the meat after cooking also helps retain juices.
Is this the same as ground turkey?
No, this is whole, raw breast meat. Ground turkey is made from various parts of the bird (including dark meat and skin) that have been mechanically ground.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.01 kcal/g · 85% calories from protein · 0.0 g fiber · 0.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.85 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.