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Turkey with Mediterranean sauce Calories
Lean turkey breast with Mediterranean-style tomato and herb sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Turkey with Mediterranean sauce (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 3.8 g of carbs, 21 g of protein, 3.2 g of fat and 1 g of fiber. Its 7.4 mg of B3 covers 47% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Turkey with Mediterranean sauce Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
3.8g
· 1% DV
Protein
21g
· 42% DV
Fat
3.2g
· 4% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 66% · Fat 22%
Turkey with Mediterranean sauce nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 372 mg | 16% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 21 g | 42% |
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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How Many Calories in 1 Medium Turkey with Mediterranean sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 slice (thin) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 1 slice (thick) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (chopped) | 140 g | 154 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Turkey with Mediterranean sauce
What is turkey with Mediterranean sauce made of?
Turkey with Mediterranean sauce pairs lean turkey breast with a tomato-based sauce seasoned with Mediterranean herbs. Recipes may also include garlic, olive oil, or olives; the exact ingredients vary, so the name describes a style rather than one fixed recipe.
How do you cook turkey with Mediterranean sauce without drying it out?
Cook the turkey just until done, then let it rest briefly before serving. Turkey breast is lean and can dry out when overcooked; simmering it gently in the sauce or spooning the sauce over it helps keep each bite moist.
What should you serve with turkey with Mediterranean sauce?
Serve turkey with Mediterranean sauce with roasted vegetables, rice, couscous, or a crisp salad. Crusty bread also works well for the tomato-herb sauce, while a vegetable side makes the meal feel lighter.
Can you make turkey with Mediterranean sauce ahead of time?
Yes, you can make turkey with Mediterranean sauce ahead and refrigerate it in a covered container. Reheat it gently with the sauce shortly before serving; this is more reliable than cooking the turkey far ahead and reheating it dry.
Can you freeze turkey with Mediterranean sauce?
Yes, turkey with Mediterranean sauce freezes well when packed in an airtight container after cooling. Thaw it in the refrigerator and reheat it until steaming throughout; the sauce helps protect the turkey breast from drying during reheating.
Why does turkey with Mediterranean sauce taste bland?
Turkey with Mediterranean sauce can taste bland if the meat and sauce are under-seasoned or the herbs have lost their aroma. Season the sauce as it cooks, add garlic and fresh herbs, and finish with a little lemon juice to brighten the tomato flavor.
Is turkey with Mediterranean sauce good for meal prep?
Yes, turkey with Mediterranean sauce works well for meal prep because the sauce keeps the lean meat flavorful in packed portions. Store it promptly in the refrigerator and keep grains or salad separate if you want them to retain their texture.
Is turkey with Mediterranean sauce suitable for people with diabetes?
Turkey with Mediterranean sauce can fit many diabetes-friendly meals, especially when the sauce has no added sugar. The grains, bread, and other sides affect the meal’s carbohydrate content, so tailor portions to your individual plan.
Can you cook turkey with Mediterranean sauce in a slow cooker?
Yes, turkey with Mediterranean sauce can be made in a slow cooker, but turkey breast may become dry if cooked for too long. Use enough sauce to coat the meat and stop cooking as soon as the turkey is fully cooked and tender.
How do you make turkey with Mediterranean sauce more flavorful without cream?
Build flavor in turkey with Mediterranean sauce using garlic, oregano, basil, and a little lemon juice rather than cream. Let the tomato and herb sauce simmer until its flavor deepens, then spoon it over the turkey just before serving.
Turkey with Mediterranean sauce Vitamins & Minerals
Vitamins
B3
7.44mg · 47% DV
B12
0.96µg · 40% DV
B6
0.58mg · 34% DV
B5
0.84mg · 17% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
204mg · 29% DV
Sodium
372mg · 16% DV
Zinc
1.32mg · 12% DV
Potassium ⭐
312mg · 9% DV
Turkey with Mediterranean sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey with Mediterranean sauce
To burn the 132 calories in 1 piece (medium) (120 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.
What is Turkey with Mediterranean sauce?
Turkey with Mediterranean sauce pairs lean turkey breast with a tomato-based sauce seasoned with herbs. It is a contemporary, Mediterranean-inspired meal rather than a dish tied to one specific regional tradition; the sauce keeps the mild-flavoured meat moist and adds a savoury, gently tangy note.
Serve it warm for lunch or dinner, with roasted vegetables, a grain such as bulgur or couscous, or a crisp salad. It is a lean, protein-rich choice, so it can work well as the centre of a filling meal. For a lighter plate, add extra vegetables and keep richer sides or additional oil modest.
How Nutritious Is Turkey with Mediterranean sauce?
Nutrient density
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.
Satiety score
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.
Is Turkey with Mediterranean sauce Processed?
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.
Does Turkey with Mediterranean sauce Contain Allergens?
No known major allergens
Which Diets Is Turkey with Mediterranean sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Turkey with Mediterranean sauce Fat Profile
SATURATED
0.84g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.