Turkey with gravy
Common food
Photo: Wikipedia
Succulent slices of roasted turkey breast, often served with a rich, savory gravy. The meat is lean, tender, and mild, while the gravy adds a deep, umami-rich, and often salty flavor. It's a high-protein, low-carb centerpiece, delivering over 20 grams of protein per 100 grams with minimal fat.
💚 Why it's loved
People cherish it as the quintessential holiday comfort food, evoking warmth and tradition. The combination of juicy, mild meat with savory gravy is deeply satisfying and versatile for leftovers.
⚠️ Watch-outs & how to enjoy it better
The primary concern is often the high sodium content in the gravy and brined turkey, which can be problematic for blood pressure. To counteract this, use low-sodium broth for homemade gravy and rinse sliced turkey. The meal is also very low in fiber, so pairing it with high-fiber vegetables like roasted Brussels sprouts or a leafy salad is recommended.
Key benefits
- Excellent source of lean, complete protein
- Very low in carbohydrates and sugars
- Provides essential B vitamins like niacin and B6
- Contains minerals like selenium and phosphorus
- A filling meal that supports satiety
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tradition of serving turkey for Thanksgiving became widespread in the U.S. largely due to a campaign by Sarah Josepha Hale, the editor who also wrote 'Mary Had a Little Lamb'.
Full nutrition (scales with serving)
| Water | 73.5 g |
| Energy | 125 kcal |
| Protein | 20.5 g |
| Total lipid (fat) | 3.5 g |
| Carbohydrate, by difference | 1.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.09 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.74 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 161 mg |
| Potassium, K | 179 mg |
| Sodium, Na | 356 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 21.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.21 mg |
| Niacin | 6.7 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 63.1 mg |
| Vitamin B-12 | 0.66 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Fatty acids, total saturated | 0.98 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 | 0.03 g |
| SFA 16:0 | 0.66 g |
| SFA 18:0 | 0.26 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.11 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.84 g |
| PUFA 18:2 | 0.72 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 72.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is turkey with gravy a good meal for weight loss?
It can be part of a weight-loss plan due to its high protein and low carb content, which promotes fullness. However, watch portion sizes and be mindful of the gravy, which can add significant calories and sodium.
Why is the gravy so high in sodium?
Commercial and homemade gravies often rely on salted broths, pan drippings from brined turkey, and added salt for flavor. Making gravy from scratch with unsalted stock and herbs allows you to control the sodium level.
Can I eat this if I'm on a low-fat diet?
The turkey breast itself is very lean (about 3.5g fat per 100g). The main fat source is the gravy, which can be made with pan drippings. Using a fat separator or making a gravy with a small amount of fat can significantly reduce the total fat content.