scored 78/100
Turkey is a lean poultry rich in high-quality protein and B vitamins, particularly niacin and selenium, making it an excellent choice for muscle maintenance and metabolic health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 78.
Less a 2.5 anti-nutrient penalty (high sodium).
Turkey, domesticated in Mesoamerica over 2,000 years ago, is a nutrient-dense lean protein source widely consumed globally. Per 100g, it provides 21.6g of protein with only 5.6g fat and 144 calories, making it exceptionally efficient for protein intake without excess caloric or saturated fat burden. Turkey's micronutrient profile is distinctive for its high selenium content (21.3 mcg per 100g—roughly 39% of daily value), a crucial cofactor for glutathione peroxidase and thyroid hormone metabolism. Its niacin content (7.6 mg) supports NAD+ metabolism, critical for mitochondrial function and aging processes. The choline (58 mg) contributes to cognitive health and methylation pathways. Unlike red meat, turkey's lower iron and cholesterol content may reduce oxidative stress in some individuals. The favorable protein-to-calorie ratio and complete amino acid profile make it particularly valuable for aging populations seeking to maintain lean mass and metabolic rate while managing caloric intake. Skin-on preparations retain fat-soluble vitamins but increase caloric density; skinless breast offers maximum protein efficiency.
Complete protein with all essential amino acids; high leucine content stimulates mTORC1 signaling and muscle protein synthesis, critical for sarcopenia prevention in aging
Selenium is an essential component of selenoproteins including glutathione peroxidase and thioredoxin reductase, which reduce oxidative stress and support thyroid peroxidase enzyme function
Niacin (vitamin B3) functions as a precursor to NAD+, essential for glycolysis, fatty acid oxidation, and mitochondrial ATP production; supports sirtuin activation pathways
Choline serves as precursor to acetylcholine neurotransmitter and phosphatidylcholine, critical for cell membrane integrity and synaptic plasticity
Lower saturated fat and cholesterol content compared to beef; lean preparation reduces atherogenic lipid burden while maintaining protein-mediated satiety and metabolic benefits
Turkey's complete amino acid profile and low glycemic index make it suitable for any meal. Lunch or dinner is traditional; post-workout timing provides amino acids for muscle protein synthesis. Breakfast inclusion (ground turkey) supports sustained satiety and metabolic rate through the day.
Breaks a fast
While not fasting-compatible due to caloric content, turkey is an ideal first food to break an extended fast due to complete amino acid profile and digestibility. Timing should align with circadian patterns and individual protein distribution preferences (evenly distributed vs. concentrated at one meal).
Per 100 g of the default form. Bars show how much higher or lower turkey is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
Turkey is classified as a meat. Turkey is a lean poultry rich in high-quality protein and B vitamins, particularly niacin and selenium, making it an excellent choice for muscle maintenance and metabolic health.
Turkey scores 78/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin B6, Selenium, Vitamin B12. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 18.4 g of protein (~37% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, turkey is highest in Vitamin B12 (~43% DV), Niacin (~41% DV), Vitamin B6 (~41% DV), Selenium (~33% DV), Biotin (~28% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.1 g of net carbs (0.1 g total minus 0 g fiber).
Best any time of day. Turkey's complete amino acid profile and low glycemic index make it suitable for any meal. Lunch or dinner is traditional; post-workout timing provides amino acids for muscle protein synthesis. Breakfast inclusion (ground turkey) supports sustained satiety and metabolic rate through the day.
A typical serving is around 85 g (~122 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating turkey alongside several other meat sources.
Turkey pairs nicely with: Pair with broccoli or other cruciferous vegetables because glucosinolates enhance phase II detoxification enzyme activity, working synergistically with turkey's selenium to optimize antioxidant capacity; Combine with sweet potato because vitamin C enhances non-heme iron absorption from turkey, improving bioavailability and supporting collagen synthesis; Pair with mushrooms (especially shiitake) because ergothioneine and polysaccharides enhance immune function alongside turkey's selenium and niacin for comprehensive metabolic support; Combine with garlic or onions because allicin compounds support cardiovascular health and have mild anticoagulant properties, complementing turkey's lean protein profile.
High sodium.
Encyclopedia entries that supply the same signature nutrients turkey contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients turkeycontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.