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High-protein, soft-textured boiled meat porridge
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Boiled turkey porridge (240 g) has 269 calories. That works out to 112 calories per 100 g. It contains 19.4 g of carbs, 29.8 g of protein, 7.4 g of fat and 0.7 g of fiber. Its 9.8 mg of B3 covers 61% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
269
KCAL / 240G
Carbs
19.4g
· 7% DV
Protein
29.8g
· 60% DV
Fat
7.4g
· 9% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 45% · Fat 26%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 269 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.97 g | 10% |
| Trans fat | 0.05 g | |
| Sodium | 115 mg | 5% |
| Total carbohydrate | 19.4 g | 7% |
| Fiber | 0.7 g | 3% |
| Protein | 29.8 g | 60% |
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 (medium) | 240 g | 269 kcal |
| 1 tablespoon (grated) | 18 g | 20 kcal |
| 1 pack (mini) | 90 g | 101 kcal |
| 100 g | 100 g | 112 kcal |
| 1 bottle (mini) | 120 g | 134 kcal |
| 1 serving (small) | 150 g | 168 kcal |
| 1 cup (small) | 180 g | 202 kcal |
| 1 serving (large) | 250 g | 280 kcal |
| 1 cup (large) | 320 g | 358 kcal |
Calculated from 112 calories per 100 g.
Yes, boiled turkey porridge can be made with leftover cooked turkey. Shred the meat finely and add it near the end of cooking so it heats through without becoming dry; use fresh rice or another grain for the porridge base.
Yes, boiled turkey porridge can be a comforting, easy-to-eat meal when you have a cold. Its soft texture may be easier to manage when your appetite is low, but it does not treat or shorten the illness.
Boiled turkey porridge can be made with either water or broth. Broth gives it a fuller savory flavor, while water keeps the taste milder; add enough liquid for the grain to soften and the mixture to reach your preferred consistency.
Boiled turkey porridge pairs well with steamed vegetables, plain yogurt, or a simple salad. Because the porridge is soft and mild, crunchy or fresh sides can add contrast; keep any toppings tender if you need an entirely soft-textured meal.
Yes, boiled turkey porridge can be made in a rice cooker with a porridge setting. Add the grain and cooking liquid first, then stir in cooked, shredded turkey near the end; follow the cooker’s fill limits to prevent overflow.
Add hot water or broth a little at a time and stir until boiled turkey porridge reaches the consistency you want. Grains continue to absorb liquid as the dish stands, so loosen leftovers again when reheating.
The turkey in boiled turkey porridge is safely cooked when its thickest part reaches 165°F (74°C), measured with a food thermometer. Check the meat before shredding it, and avoid relying on color alone to judge doneness.
Boiled turkey porridge is best served hot, but it can be eaten cold if it was cooled promptly and kept refrigerated. Stir it before serving because the grains may have absorbed liquid and become firmer as it chilled.
Boiled turkey porridge can turn watery when there is more cooking liquid than the grain can absorb or when frozen porridge separates during thawing. Simmer it uncovered while stirring, or mix in a little more cooked grain to thicken it.
Yes, turkey breast works in boiled turkey porridge and gives it a leaner, mild flavor. It can dry out if cooked for too long, so cook it just until fully done, then shred it and return it to the porridge.
Vitamins
B3
9.84mg · 62% DV
B6
0.58mg · 34% DV
B12
0.67µg · 28% DV
B5
1.25mg · 25% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
307mg · 44% DV
Zinc
2.88mg · 26% DV
Copper
0.12mg · 13% DV
Potassium ⭐
422mg · 12% DV
Sodium
115mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 269 calories in 1 cup (medium) (240 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 turkey porridge is a soft, spoonable dish made by cooking turkey until tender, then combining the meat with rice or another grain and enough cooking liquid to make a porridge. It is best understood as a simple home-style preparation rather than a dish with one specific regional origin; recipes may also include vegetables or mild seasonings.
Served warm, it has a gentle savoury flavour and a soft texture. It can work as a light meal on its own, or be paired with vegetables or yoghurt. Turkey makes it a protein-rich choice, while the grain gives it some body; keeping added fat modest lets the meat and broth remain the focus.
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.97g
MONOUNSATURATED
2.42g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 14.9:1
Above the ideal 4:1 (14.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.