Turkey Breast (Skinless) Overview
Turkey breast is an exceptionally lean protein source providing all essential amino acids with minimal fat. Rich in tryptophan, B vitamins, and selenium, turkey supports muscle growth, immune function, and energy production. At only 125 calories per 3oz with 26g protein, it is ideal for weight management and muscle building.
Why Turkey Breast (Skinless) Helps With Metabolic Health
Metabolic health is about how efficiently your body converts food into energy and maintains stable blood sugar levels. A metabolism-focused diet emphasizes whole foods, balanced macros, and nutrient timing to optimize insulin sensitivity and energy production.
Turkey Breast (Skinless) Nutrition Facts
Per 85g (3 oz cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 125 | — |
| Protein | 25.6g | 51% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 1g | 1% |
| zinc | 1.7mg | % |
| vitaminB12 | 0.4mcg | % |
| vitaminB6 | 0.7mg | % |
| vitaminB3 | 10.1mg | % |
| selenium | 38.6mcg | % |
| phosphorus | 211mg | % |
Key Nutrients in Turkey Breast (Skinless) for Metabolic Health
Best Ways to Eat Turkey Breast (Skinless) for Metabolic Health
- Roast whole breast with herbs and lemon
- Grill cutlets for quick weeknight meals
- Use in place of chicken in any recipe
- Make turkey meatballs or burgers
- Slice for sandwiches and wraps
- Stir-fry with vegetables and sauce
Pro Tip:
Focus on building muscle through resistance training - every pound of muscle burns 6-10 calories daily at rest. Combined with a protein-rich diet, this creates a sustainable increase in metabolic rate.
Turkey Breast (Skinless) Health Benefits
- Very high lean protein (26g per 3oz)
- Very low in fat (only 1g per 3oz)
- Excellent selenium source (56% DV) for immunity
- Rich in B vitamins including niacin (61% DV)
- Provides tryptophan for serotonin production
- Good phosphorus source (28% DV) for bones
- Contains zinc (15% DV) for immune function
- Only 125 calories per serving - ideal for weight loss
Important Considerations
- Must be cooked thoroughly to 165°F for safety
- Processed turkey high in sodium - choose fresh
- Can trigger allergies though less common than chicken
- Tryptophan effect on sleepiness overstated
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