Turkey Meat for Intermittent Fasting


Turkey meat is a lean source of protein that offers several nutritional benefits. It can be a good choice for those practicing intermittent fasting due to its nutrient profile and potential benefits. When researching scientific articles, Turkey meat for intermittent fasting is a good choice. So let’s discover 7 benefits of turkey meat for intermittent fasting.

Nutrient Values of Turkey Meat

Here is the approximate nutritional value of 100 grams of cooked, skinless, roasted turkey breast:

  • Calories: 135
  • Protein: 30 grams
  • Total Fat: 1 gram
    • Saturated Fat: 0.3 grams
    • Monounsaturated Fat: 0.3 grams
    • Polyunsaturated Fat: 0.3 grams
  • Cholesterol: 60 milligrams
  • Sodium: 50 milligrams
  • Potassium: 256 milligrams
  • Total Carbohydrates: 0 grams
    • Dietary Fiber: 0 grams
    • Sugars: 0 grams
  • Vitamins:
    • Vitamin A: 1% of the Daily Value (DV)
    • Vitamin C: 0% of the DV
    • Vitamin D: 1% of the DV
    • Vitamin B6: 20% of the DV
    • Vitamin B12: 7% of the DV
    • Niacin (B3): 70% of the DV
    • Riboflavin (B2): 7% of the DV
    • Thiamin (B1): 3% of the DV
  • Minerals:
    • Iron: 3% of the DV
    • Magnesium: 2% of the DV
    • Phosphorus: 24% of the DV
    • Potassium: 7% of the DV
    • Selenium: 57% of the DV
    • Zinc: 5% of the DV
Turkey Meat for Intermittent Fasting

Please note that these values are approximate and can vary depending on factors such as cooking method and the specific cut of turkey. Turkey breast is known for being lean and protein-rich, making it a healthy choice for those looking to increase their protein intake while keeping calorie and fat content low. Additionally, turkey is a good source of various essential vitamins and minerals.

7 Benefits of Turkey Meat for Intermittent Fasting

Here are seven reasons, supported by science, why turkey meat can be beneficial for intermittent fasting:

  1. Low in Calories: Turkey breast meat is relatively low in calories compared to many other meats, making it suitable for calorie-restricted diets often associated with intermittent fasting. A 3.5-ounce (100-gram) serving of roasted turkey breast typically contains around 135 calories [1].
  2. High-Quality Protein: Turkey is a rich source of high-quality protein, which can help preserve lean muscle mass during periods of fasting. Protein is also satiating, which can help control hunger during fasting windows [2].
  3. Low in Fat: Skinless turkey breast is particularly low in fat, with little saturated fat. This makes it a heart-healthy protein source, which is important for overall health, especially when fasting [1].
  4. Rich in B Vitamins: Turkey is a good source of various B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin). These vitamins play essential roles in energy metabolism and overall well-being, which can be beneficial during fasting [2].
  5. Mineral Content: Turkey provides important minerals like selenium, which acts as an antioxidant, and phosphorus, which is essential for bone health and energy metabolism [2].
  6. Tryptophan Content: Turkey contains tryptophan, an amino acid that is a precursor to serotonin, a neurotransmitter associated with mood regulation and relaxation. Consuming turkey may promote a sense of well-being during fasting periods [2][3].
  7. Digestibility: Turkey is generally well-tolerated and easy to digest. This can be important when breaking a fast, as it reduces the likelihood of digestive discomfort [4].

It’s important to note that while turkey can be a healthy choice for intermittent fasting, the overall success of your fasting regimen also depends on your overall diet, fasting duration, and individual health goals. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet or fasting routine, as they can provide personalized guidance based on your specific needs and health status.


[1] Naseera, A. P., & George, T. (2007). Quality and shelf life of low fat restructured turkey meat loaf (Doctoral dissertation, Department of Livestock Products Technology, College of Veterinary and Animal Sciences, Mannuthy).

[2] Amirkhanov, K., Igenbayev, A., Nurgazezova, A., Okuskhanova, E., Kassymov, S., Muslimova, N., & Yessimbekov, Z. (2017). Research article comparative analysis of red and white Turkey meat quality. Pakistan Journal of Nutrition16, 412-416.

[3] Liu, Y., Yuan, J. M., Zhang, L. S., Zhang, Y. R., Cai, S. M., Yu, J. H., & Xia, Z. F. (2015). Effects of tryptophan supplementation on growth performance, antioxidative activity, and meat quality of ducks under high stocking density. Poultry science94(8), 1894-1901.

[4] Martini, S., Conte, A., & Tagliazucchi, D. (2019). Comparative peptidomic profile and bioactivities of cooked beef, pork, chicken and turkey meat after in vitro gastro-intestinal digestion. Journal of proteomics208, 103500.

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