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High in lean protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (diced) of Boiled diced turkey (140 g) has 206 calories. That works out to 147 calories per 100 g. It contains 0 g of carbs, 42.1 g of protein, 3.1 g of fat and 0 g of fiber. Its 14.3 mg of B3 covers 89% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 cup (diced) · 140 g
206
KCAL / 140G
Carbs
0g
· 0% DV
Protein
42.1g
· 84% DV
Fat
3.1g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 86% · Fat 14%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 206 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 42.1 g | 84% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (diced) | 140 g | 206 kcal |
| 1 ounce (extra small) | 28 g | 41 kcal |
| 2 ounce (small) | 57 g | 84 kcal |
| 3 ounce (medium) | 85 g | 125 kcal |
| 100 g | 100 g | 147 kcal |
| 1 serving (medium) | 150 g | 221 kcal |
| 1 serving (large) | 200 g | 294 kcal |
| 2 cup (diced) | 280 g | 412 kcal |
Calculated from 147 calories per 100 g.
To make boiled diced turkey, place turkey pieces in a pot, cover them with water, and simmer until fully cooked. Onion, bay leaf, and peppercorns add flavor. Keep the water at a gentle simmer rather than a rolling boil.
Boiled diced turkey has no single cooking time because piece size and the cut of meat vary. Cook it until the center of the thickest piece reaches 165°F (74°C), checking with a food thermometer.
Boiled diced turkey often turns tough or dry when it is cooked too long or at a vigorous boil. Simmer it gently, stop cooking as soon as it is done, and keep it moist with a little cooking liquid until serving.
Boiled diced turkey keeps for about 3–4 days in a covered container in a refrigerator set at 40°F (4°C) or colder. Refrigerate it within two hours of cooking and discard it if it has been left out longer.
Yes, boiled diced turkey freezes well. Cool it promptly, pack it in an airtight freezer container, and thaw it in the refrigerator when needed. For best quality, use it within a few months rather than leaving it in the freezer indefinitely.
Boiled diced turkey works in soup, salads, sandwiches, pasta, and casseroles. Add it near the end of cooking because it is already cooked; prolonged heating can dry out the small pieces.
Yes, boiled diced turkey can be eaten cold if it was cooked safely and refrigerated promptly. Use it straight from the refrigerator in salads or sandwiches, and avoid leaving it at room temperature for an extended period.
Reheat boiled diced turkey gently with a splash of water or broth in a covered pan, stirring occasionally. Heat it until steaming hot throughout, but avoid prolonged reheating, which can make the pieces dry.
Yes, boiled diced turkey can replace cooked chicken in many soups, salads, sandwiches, and casseroles. Since the turkey is already cooked, add it at the stage when the recipe would add cooked chicken, not with raw ingredients.
Boiled diced turkey can make a filling meal component because it is rich in lean protein, but it does not cause weight loss on its own. Pairing it with vegetables and choosing portions that suit your meals can help with fullness.
Vitamins
B3
14.28mg · 89% DV
B6
0.87mg · 51% DV
B12
1.05µg · 44% DV
B5
1.01mg · 20% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
325mg · 46% DV
Zinc
2.17mg · 20% DV
Copper
0.1mg · 11% DV
Potassium ⭐
335mg · 10% DV
Sodium
81mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 206 calories in 1 cup (diced) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Boiled diced turkey is turkey meat cut into small pieces and gently cooked in water. Mild in flavour and tender with a slightly fibrous texture, it fits easily into soups, stews, grain bowls and salads. In the United States and elsewhere, cooked turkey is also a familiar option for sandwiches and quick lunches; serve it warm or chilled, depending on the dish.
It is a lean, protein-rich meat, with 30.1 g of protein per 100 g. For an easy meal, pair it with vegetables, beans or whole grains, and season the cooking liquid to keep the meat flavourful. If you want a lighter dish, add it to a broth-based soup or a generously dressed salad rather than a creamy sauce.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.84g
MONOUNSATURATED
0.91g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.