Turkey breast tenderloins are a popular choice for healthy eating. They are low in fat and calories but high in protein. However, there are some things to consider when determining if turkey tenderloins are the best option for you.
Nutrition facts
Turkey breast tenderloins are very lean with minimal fat. A 3.5 ounce serving of roasted turkey breast with skin removed contains:
- Calories: 161
- Fat: 1 gram
- Saturated fat: 0.3 grams
- Cholesterol: 78 mg
- Sodium: 74 mg
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugars: 0 grams
- Protein: 34 grams
As you can see, turkey breast is an excellent source of protein while being low in fat, carbs, and calories. It has less than half the calories and fat compared to the same serving size of chicken thigh meat with skin.
Benefits of turkey breast tenderloins
Here are some of the benefits associated with eating turkey breast meat:
- High in protein – A serving contains 34 grams of protein, providing over half your recommended daily intake. Protein helps build and repair muscles while keeping you feeling full.
- Low in fat – With only 1 gram of fat per serving, turkey breast is one of the leanest protein options. It can be part of a healthy diet for weight management.
- Low in sodium – Each serving contains just 74 mg of sodium, making it a good choice for those watching their salt intake.
- Contains B vitamins – Turkey provides small amounts of B vitamins like niacin, vitamin B6, and pantothenic acid.
- Good source of selenium – A trace mineral that acts as an antioxidant in the body.
- Versatile – Turkey tenderloins can be grilled, baked, sautéed, or used in recipes like stir fries, salads, soups, and sandwiches.
Potential downsides
While turkey breast has many positives, there are a few potential concerns to keep in mind:
- Lacks beneficial fats – Since turkey breast is so lean, it does not provide heart healthy fats like salmon or olive oil do.
- Lower in nutrients than darker meats – Thighs and legs have a more diverse vitamin and mineral profile.
- Easy to overcook – The lean breast meat can dry out quickly if cooked too long.
- More expensive than chicken – Pound for pound, turkey breast costs more than chicken breast.
- Can lack flavor – Some people find boneless, skinless turkey breast to be bland on its own.
Mercury concerns
Some people worry about mercury exposure from eating turkey. Here are the facts:
- Mercury binds to protein, so meats with higher protein and less fat generally contain more mercury.
- Fish tend to accumulate the most mercury. But all meats contain at least small amounts.
- Poultry has lower detected mercury levels compared to red meats like beef.
- The FDA reports acceptable mercury levels in commercially sold turkey. Strict standards help prevent dangerous accumulation.
- In published tests, mercury concentrations in turkey breast meat were extremely low to negligible.
- Eating moderate turkey portions as part of a balanced diet is not a significant source of mercury for most people.
So in summary, mercury levels should not deter people from eating turkey based on current evidence and regulations. Those who eat poultry regularly may consider periodically testing their mercury levels to monitor for excessive accumulation over time.
Healthiest ways to eat turkey breast
Here are some tips for maximizing nutrition and flavor when cooking turkey breast:
- Leave the skin on while cooking, then remove before eating to keep the meat moist while limiting fat and calories.
- Avoid overcooking. Use a meat thermometer to ensure doneness without drying out the meat.
- Enhance flavor by brining before cooking or marinating in herbs, spices, citrus, vinegars, etc.
- Sear, grill, or roast turkey breast to add caramelized exterior and juiciness.
- Pair with healthy fats like avocado or olive oil. Good fat helps absorb fat-soluble vitamins.
- Combine with nutrient-dense foods like vegetables, whole grains, beans, nuts and seeds.
- Spice it up with flavorful seasonings and rubs like garlic, paprika, rosemary, chili powder, etc.
Should you eat turkey breast tenderloins?
Turkey breast is one of the leanest sources of protein available. It can be a nutritious addition to a balanced diet for most people. However, there are some factors to keep in mind when determining if turkey breast is right for your individual needs:
- If you are trying to lose weight or lower cholesterol, turkey breast is a great choice.
- If you do not eat much fish or take fish oil, opting for turkey over red meats can help lower potential mercury exposure.
- If you are very physically active or trying to build muscle, turkey provides an efficient protein source.
- If you are pregnant or breastfeeding, turkey can help increase protein intake as long as mercury levels are also monitored.
- If you follow a vegetarian, vegan, or plant-based diet, turkey breast may provide a good alternative to meatless proteins.
- If you tend to eat a highly processed diet, turkey can help you meet protein needs from less processed sources.
- If you have gout or a history of kidney stones, you may need to limit turkey and other high protein foods.
- If you take blood thinners, check with your doctor, as turkey contains vitamin K.
Consulting with your healthcare provider can help determine if turkey breast fits into your individual nutrition needs and goals.
The bottom line
Overall, turkey breast tenderloins can be a healthy choice as part of a balanced diet. Turkey breast provides an impressive amount of protein while being low in calories, fat, sodium and carbs.
However, it lacks some nutrients found in fattier cuts of poultry and red meat. Eating a variety of protein sources is ideal for most people. It is important not to overcook turkey breast, as it can quickly dry out.
Some enhancements like seasoning, marinades and cooking techniques can boost flavor and moisture. In moderation, turkey breast offers an excellent lean protein option as part of an eating pattern that emphasizes diverse whole foods like vegetables, fruits, whole grains, healthy fats and lean proteins.