Turkey breast tenderloin is a lean and protein-rich cut of meat that is low in fat and calories. Many people enjoy turkey breast for its versatility and nutrition profile. However, some people may wonder about the carb content of turkey breast tenderloin when counting carbs or following a low-carb diet.
In a 3-ounce (85 gram) serving of roasted turkey breast tenderloin with no skin, there are 0 grams of carbohydrates (1). Turkey breast on its own contains no carbohydrates. The carb content comes from any breading, batter, marinades, or glazes that may coat the turkey.
So plain, unseasoned turkey breast tenderloin is a zero-carb food. However, the carb count can increase depending on how it is prepared and served.
Counting Carbs in Turkey Breast Tenderloin
When determining the carbohydrate content of turkey breast tenderloin, you need to consider any ingredients or seasonings added during cooking. Here are some examples of how preparation methods can affect the carb count:
– Plain roasted turkey breast with no seasoning will have 0 grams of carbs per serving.
– Turkey coated in flour or breadcrumbs before cooking will add a few grams of carbs from the coating.
– Turkey marinated in a sauce with sugar or starchy ingredients will have slightly more carbs.
– Turkey breast glazed with a sweet sauce like honey, maple syrup, or jelly can have 15 grams of carbs or more per serving.
– Turkey breast served with stuffing, gravy, or cranberry sauce will contain the carbs from those high-carb accompaniments.
– Deli turkey breast lunch meat often contains added sugars and fillers that can account for 2-4 grams of carbs per slice.
So the more sauces, rubs, and coatings added to the turkey, the higher the carbohydrate content will be. Plain roasted turkey breast tenderloin is your best option for keeping carbs to a minimum.
Nutrition Facts for Turkey Breast
Here is the full nutrition data for a 3-ounce serving of roasted turkey breast tenderloin, with no skin or added ingredients (1):
| Nutrient | Amount |
|---|---|
| Calories | 140 |
| Protein | 28 g |
| Fat | 1 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
As you can see, plain roasted turkey breast is an excellent source of lean protein with zero carbs and minimal fat.
Benefits of Turkey Breast for Low-Carb Diets
Turkey breast is a smart choice for low-carb, ketogenic, or reduced-carb diets due to its lack of carbohydrates and high protein content. Here are some of the benefits of choosing turkey breast while limiting carbs:
– High in protein to promote feelings of fullness and preserve lean body mass. Protein has a high thermic effect, meaning the body burns more calories digesting protein foods (2).
– Versatile meat that can be roasted, grilled, smoked, baked, or diced up for stir fries or lettuce wrap fillings.
– Lower in fat than pork, beef, and darker poultry meats like chicken thighs or wings. The lean protein fits well into a healthy eating pattern.
– Contains B vitamins like niacin, vitamin B6, and vitamin B12. These support energy levels and cellular metabolism (3).
– Provides selenium and phosphorus, two minerals important for immune function, thyroid health, and bone strength (4, 5).
– Easy to pair with low-carb vegetables or small portions of fruit. Can be served over a salad, cauliflower rice, zucchini noodles, or spaghetti squash.
– May help with fat loss when included as part of a reduced-calorie diet (6).
Turkey breast is very versatile for low-carb meal prepping and recipes. It can be baked in bulk and then sliced up for easy snacks, salads, or wraps during the busy work week. The mild flavor also absorbs spices and herbs well.
Purchasing and Cooking Tips for Turkey Breast
Here are some tips for selecting and preparing turkey breast:
– Choose fresh turkey breast tenderloins over pre-sliced deli meat, which often contains fillers and preservatives.
– Look for deals on turkey breast around major holidays like Thanksgiving and Christmas when it’s in abundance.
– Store fresh turkey breast in the coldest part of the refrigerator for up to two days. Freeze for longer storage.
– Defrost frozen turkey breast in the refrigerator, not on the counter or in warm water.
– Roast turkey breast at 375°F for about 1 hour until the internal temperature reaches 165°F.
– Avoid overcooking, as turkey breast can quickly dry out. Use a meat thermometer for best results.
– For maximum moisture, brine turkey breast in saltwater for 30 minutes before cooking.
– Rub spices directly onto the meat or marinate in an oil-based sauce for added flavor.
– Slice roasted turkey breast and add it to salads, lettuce wraps, omelets, and raw vegetable platters.
With minimal seasoning, turkey breast tenderloin is perfect for a low-carb lifestyle. Focus on keeping ingredients simple and you can enjoy juicy, roasted turkey year-round.
Low-Carb Turkey Breast Recipes
Here are some delicious recipe ideas for preparing turkey breast while keeping carbohydrates low:
Mediterranean Turkey Breast
– Ingredients: turkey breast, olive oil, garlic, lemon, oregano, salt, pepper
– Roast turkey seasoned with fresh lemon juice, garlic, and oregano.
Buffalo Turkey Lettuce Wraps
– Ingredients: turkey breast, hot sauce, celery, carrot, red onion, blue cheese, lettuce leaves
– Shred roasted turkey breast and toss in Buffalo hot sauce. Serve in lettuce cups.
Cobb Salad with Turkey
– Ingredients: turkey breast, bacon, avocado, tomato, egg, lettuce, blue cheese dressing
– Top a veggie salad with diced turkey, bacon, egg, and avocado.
Turkey Power Bowl
– Ingredients: turkey breast, cauliflower rice, kale, avocado, pumpkin seeds
– Build a bowl with riced cauliflower, greens, turkey breast, avocado, and seeds.
Turkey Sheet Pan Dinner
– Ingredients: turkey breast, zucchini, yellow squash, red onion, bell pepper, garlic
– Roast seasoned turkey alongside vegetables tossed in olive oil and garlic.
With a little creativity, turkey breast can be transformed into versatile low-carb meals perfect for weight loss or diabetes-friendly eating.
Low-Carb Gravy and Sauce Options
While plain turkey breast is ideal for limiting carbs, you may want a sauce or gravy to add more flavor. Here are some low-carb options:
Turkey Gravy
– Make gravy using the turkey pan drippings. Add broth, cornstarch, and seasonings.
Cranberry Sauce
– Opt for unsweetened or low-sugar cranberry sauce or make your own with fresh berries.
Horseradish Cream
– Mix Greek yogurt, prepared horseradish, Dijon, and herbs.
Hollandaise
– Whisk together egg yolks, lemon juice, butter, and seasonings for a classic sauce.
Chimichurri
– Blend olive oil, vinegar, garlic, parsley, oregano, chili, and spices.
Pesto
– Puree basil, olive oil, Parmesan, pine nuts, and garlic for a fresh pesto sauce.
With a moderate portion size, these sauces can add big flavor without too many extra carbohydrates.
Low-Carb Side Dishes
In addition to sauces, you’ll need some low-carb side dishes to accompany turkey breast. Here are a few options:
– Non-starchy vegetables like green beans, broccoli, asparagus, Brussels sprouts, cabbage, kale, spinach, or cauliflower.
– Salads with leafy greens, cucumber, tomato, and vinaigrette dressing.
– Zucchini noodles or spiralized sweet potatoes instead of regular pasta.
– Cauliflower rice, mashed cauliflower, or spaghetti squash as grain replacements.
– Roasted radishes, turnips, fennel, or jicama.
– Celery root fries or mushrooms caps baked with oil and garlic.
– Avocado slices or guacamole made with extra veggies.
– A small portion of berries, stone fruits, or pomegranate arils.
Load up your plate with these plant-based sides to help keep your meal balanced and low in carbs.
Healthy Substitutions to Reduce Carbs
With a few easy substitutions, you can reduce the carbs in turkey breast recipes:
– Use lettuce leaves instead of wraps or buns.
– Skip the cranberry sauce and bread stuffing.
– Use unsweetened dairy-free milk or broth instead of milk.
– Replace flour dredging with almond flour, coconut flour, or ground pork rinds.
– Opt for cauliflower mash instead of regular mashed potatoes.
– Try zucchini noodles, spaghetti squash, or shirataki noodles as pasta swaps.
– Replace sugary barbecue sauce with a sugar-free option.
– Skip the sugary glaze and season the turkey with herbs and spices instead.
With some simple swaps, you can easily reduce the carb count while still enjoying moist, flavorful turkey breast.
Portion Control Tips
While turkey breast is low in carbs, portion control will be key for keeping calories in check:
– Stick to a palm-sized portion of 3-4 ounces of cooked turkey breast per serving.
– Weigh or measure portions if you tend to overeat meat.
– Fill half your plate with non-starchy vegetables to reduce calories.
– Enjoy turkey breast as part of a salad or wrap instead of alone.
– Only consume reasonable portions of higher-carb sauces and dressings.
– Avoid going back for seconds to prevent overeating.
– Pre-portion turkey into containers for healthy grab-and-go meals and snacks.
Keeping portions moderate will prevent excess calories and allow room for nutritional side dishes.
Potential Downsides of Turkey Breast
While turkey breast is very low in carbs, here are a couple downsides to keep in mind:
– Turkey breast is lean and can easily dry out during cooking. Good techniques are key.
– The mild flavor of turkey breast can become bland without ample herbs and spices.
– Deli turkey often contains preservatives like sodium nitrite. Check labels and opt for fresh when possible.
– Overeating protein on a very low-carb diet may suppress appetite to unhealthy levels. Balance is key.
– Some people find poultry inflammatory. Consider rotating with other lean proteins like seafood and beans.
To prevent a dried-out texture, enhance flavor, and promote balanced nutrition, marinate turkey breast and pair it with plenty of low-carb fruits and vegetables.
Conclusion
Turkey breast tenderloin is a healthy, versatile protein that fits wonderfully into a low-carb lifestyle. With zero grams of carbs per 3-ounce serving, plain turkey breast lets you limit carbohydrates without skimping on lean protein.
When shopping, look for fresh turkey breast rather than deli slices. At home, enhance flavor with herbs, spices, oils, and acid while baking, grilling, or cooking the turkey breast. Pair with low-carb sides like vegetables, salads, cauliflower rice, and moderate portions of fruits and sauces.
With proper cooking techniques and flavor combinations, turkey breast can be far from bland. Get creative with marinades, spice rubs, and ingredients like bacon, avocado, and cheese to take this lean protein to the next level.
Turkey breast is a smart choice for low-carb, paleo, or keto eating plans. Track your portions and enjoy turkey breast tenderloin as part of a tasty, low-carb recipe rotation.