The turkey is a large bird native to North America that’s hunted in the wild and raised on farms. Its meat is highly nutritious and a popular protein source consumed around the world.
Turkey is rich in nutrients. Two thick slices (84 grams) of turkey contain (1):
The nutrients in turkey depend on the cut. For example, dark meat, which is found in active muscles such as the legs or thighs, tends to have more fat and calories than white meat — whereas white meat contains slightly more protein (2, 3).
Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts.
For example, 3.5 ounces (100 grams) of turkey with the skin packs 169 calories and 5.5 grams of fat, whereas the same amount without the skin has 139 calories and just 2 grams of fat (4).
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5).
Does Turkey Have Calcium? A Look at This Lean Protein’s Bone-Building Nutrients
With its reputation as a lean and versatile protein, turkey has become a staple food for many health-conscious eaters. But does turkey have calcium, the crucial mineral needed to build strong bones? Let’s take a closer look at the nutritional value of this poultry.
In this article we’ll cover
- Calcium’s role in bone health
- How much calcium is in turkey
- Turkey parts with the most calcium
- Enhancing turkey’s calcium content
- Other nutrients in turkey
- Bone-friendly cooking tips
By the end, you’ll know whether you can look to turkey to meet your daily calcium needs for optimal bone mass.
Why Calcium Matters for Strong Bones
Calcium is the most abundant mineral in the human body, with 99% found in the bones and teeth. It plays a key role in bone mineralization and density. Your body is constantly breaking down and rebuilding bone tissue.
To fuel this bone remodeling process, you need adequate calcium intake. When your calcium intake is low, your body will pull this mineral from the bones to maintain normal blood calcium levels. Over time, this can lead to porous, fragile bones that are vulnerable to osteoporosis and fractures.
The recommended dietary allowance (RDA) for calcium is:
- 1,000 mg per day for adults under 50
- 1,200 mg per day for women over 50
- 1,000 mg men over 70
How Much Calcium Does Turkey Contain?
Now let’s analyze the calcium content of turkey. A 3.5 ounce serving of roasted, skinless turkey breast contains:
- 20.53 mg of calcium
- 1.7 mg of vitamin D
That provides 2% of the daily value for calcium and 9% of the daily value for vitamin D.
In comparison, the same serving size of cheddar cheese contains 201 mg of calcium. And a cup of whole milk packs 276 mg of calcium.
Looking at these numbers, turkey is not a significant source of calcium. You’d have to eat over 5 servings to get 100 mg of this mineral. That’s because turkey is a lean protein and does not naturally contain high levels of calcium.
However, some cuts and preparations may boost turkey’s calcium content slightly.
Turkey Parts with the Most Calcium
While negligible overall, some turkey parts provide more calcium than others:
- Ground turkey: 23 mg calcium per 3.5 oz
- Turkey drumstick: 22 mg per 3.5 oz
- Turkey thigh: 21 mg per 3.5 oz
- Turkey breast: 20 mg per 3.5 oz
- Turkey neck: 19 mg per 3.5 oz
- Turkey wing: 15 mg per 3.5 oz
This shows fattier cuts like the thigh and drumstick contain slightly more calcium than lean breast meat. The bone-in parts like the neck and drumstick also provide a calcium boost.
Additionally, opting for ground turkey instead of turkey breast can add 3 mg more calcium per serving.
Increasing Calcium in Turkey Dishes
While turkey alone won’t provide significant calcium, there are ways to prepare it that can increase the total calcium content of your dish:
- Make a turkey sandwich on whole wheat bread.
- Combine turkey breast with low-fat cheese in a wrap or sandwich.
- Add low-fat milk or yogurt-based dressing to your turkey salad or wrap.
- Pair your turkey with green beans or broccoli, which provide some calcium.
- Make turkey chili or soup with beans, which provide calcium.
- Grill bone-in turkey legs versus just breast meat.
Combining turkey with dairy products like cheese, milk, or yogurt will make the meal a better source of calcium. Adding veggies or beans also slightly boosts the total calcium.
Other Nutrients in Turkey for Bone Health
Besides minimal calcium, turkey does supply other bone-supporting nutrients:
- Protein: Helpful for maintaining and building bone.
- Phosphorus: Combines with calcium to mineralize bone.
- Zinc: Boosts bone mineral density.
- Vitamin D: Enhances calcium absorption.
- Vitamin K: Activates proteins involved in bone formation.
Additionally, turkey provides iron, B vitamins, selenium, and magnesium. So while not a calcium powerhouse, turkey can still contribute to overall bone health as part of a balanced diet.
Bone-Friendly Cooking Tips
Here are some quick tips for cooking bone-healthy turkey dishes:
- Roast bone-in turkey pieces instead of just breast.
- Rub garlic, rosemary, thyme and other herbs on turkey for flavor.
- Avoid frying turkey in oil or coating in breadcrumbs, which adds calories.
- Make turkey soup stock using the bones for added nutrients.
- Let turkey cool before adding calcium-rich cheese or yogurt sauce.
- Pair turkey with leafy greens like kale or broccoli.
- Use plain Greek yogurt instead of sour cream in turkey casseroles.
The Takeaway
While turkey provides protein for bone maintenance, it naturally contains very little calcium. Just a 3.5 oz serving of turkey breast has 20 mg of this key mineral. To make turkey meals more bone-friendly, include side dishes or toppings that provide more calcium, like cheese, beans, or milk.
Though not a significant source, turkey still benefits bones through its phosphorus, zinc, vitamin D, and protein content. Follow bone-healthy cooking methods like roasting instead of frying to maximize nutrition. Overall, turkey can be part of an osteoporosis prevention diet when combined with other calcium-rich foods.
Healthy source of protein
Turkey is a protein-rich food.
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (6, 7).
Additionally, a high-protein diet may even support weight loss by promoting feelings of fullness (8, 9).
Just 2 thick slices (84 grams) of turkey pack 24 grams of protein — an impressive 48% of the DV (1).
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10, 11, 12).
However, other studies claim that processed meat — not red meat itself — has a negative effect on health (5, 13, 14).
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick slices (84 grams) of turkey pack 61% of the DV for vitamin B3, 49% for vitamin B6, and 29% for vitamin B12 (1).
These B vitamins have many benefits:
- Vitamin B3 (niacin). This vitamin is important for efficient energy production and cell communication (15).
- Vitamin B6 (pyridoxine). This vitamin supports amino acid formation and helps produce neurotransmitters (16).
- Vitamin B12. B12 is vital for DNA production and the formation of red blood cells (17).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
7 Health Benefits Of Eating Turkey
FAQ
Is there any calcium in turkey?
Which meat has highest calcium?
Is turkey good for your bones?
What nutrient is turkey high in?
Do turkeys need more calcium?
Male turkeys and females who are not currently laying do not need this additional calcium. Though we know of sanctuaries who have fed a “layer” food to non-laying turkeys with no obvious complications, too much calcium can put individuals at risk of certain health challenges such as gout.
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
How much calcium is in a 100g Turkey?
The basic type of turkey is Turkey, heart, all classes, raw, where the amount of calcium in 100g is 18.00 mg. 18.00 mg of calcium per 100g, from Turkey, heart, all classes, raw corresponds to 2% of the calcium RDA. For a typical serving size of 1.000 piece (or 24.00 g) the amount of Calcium is 4.32 mg. This corresponds to an RDA percentage of 0%.
Does Turkey have sugar?
Turkey doesn’t contain any carbohydrates unless it is breaded, marinated, or coated in a sauce that contains sugar, or sugar is added during processing (as with some lunch meats). Choosing fresh turkey rather than processed food products (like turkey bacon or sausage) can make a big difference in sugar content .