Wild turkey is a popular type of game meat that is lean, flavorful and nutrient dense. Many hunters enjoy cooking and eating wild turkey, but may wonder about the calorie and nutrition content of canned turkey. Canned wild turkey allows you to enjoy the taste of wild game out of season. This article will provide the calorie count and nutritional value per serving of canned wild turkey, and how it compares to other canned meats.
The most common size of canned wild turkey is a 12 ounce can. But how many calories are actually in 12 ounces of canned wild turkey? A 12 ounce can of wild turkey packed in water contains approximately 330 calories. Wild turkey is a leaner meat compared to beef, pork or chicken. Therefore, the calorie count of canned wild turkey is lower than many other canned meats.
Here is a quick overview of the calorie count in a 12 ounce can of some common canned meats:
– Canned wild turkey (12 oz): 330 calories
– Canned chicken (12 oz): 420 calories
– Canned ham (12 oz): 500-600 calories
– Canned corned beef (12 oz): 750 calories
– Canned beef/pork (12 oz): 700-800 calories
As you can see, wild turkey contains significantly fewer calories per serving compared to beef, ham or corned beef. This makes it an ideal low-calorie protein source.
Nutrition Facts of Canned Wild Turkey
Now that we know the calorie count, let’s take a deeper look at the full nutritional profile of canned wild turkey.
Here are the nutrition facts for a 12 ounce can of wild turkey packed in water:
Nutrition Facts
Nutrient | Amount | % Daily Value |
---|---|---|
Calories | 330 | 16% |
Total Fat | 16g | 25% |
Saturated Fat | 4.5g | 23% |
Cholesterol | 125mg | 42% |
Sodium | 360mg | 15% |
Potassium | 420mg | 12% |
Total Carbs | 0g | 0% |
Protein | 53g | 106% |
As you can see from the nutrition label, canned wild turkey is an excellent source of protein, with 53g per serving. That represents 106% of your recommended daily intake of protein.
It’s also relatively low in sodium compared to other canned meats, with just 360mg per can.
However, canned turkey is high in cholesterol, with 125mg per serving. That’s 42% of your daily recommended limit. The cholesterol comes from the skin and dark meat which is often left on canned turkey.
Overall, canned wild turkey makes a quick, convenient high protein addition to your pantry. But the high cholesterol means it should be consumed in moderation as part of a balanced diet.
Comparing Canned Wild Turkey to Other Canned Meats
To get a better sense of the nutrition of canned wild turkey, let’s compare it to a few other popular canned meats.
Here is a nutritional comparison between 12 ounce cans of wild turkey, chicken, ham and corned beef:
Nutrition Comparison
Nutrient (per can) | Wild Turkey | Chicken | Ham | Corned Beef |
---|---|---|---|---|
Calories | 330 | 420 | 600 | 750 |
Total Fat | 16g | 15g | 26g | 25g |
Saturated Fat | 4.5g | 3.5g | 7g | 8g |
Cholesterol | 125mg | 100mg | 70mg | 105mg |
Sodium | 360mg | 680mg | 1280mg | 1000mg |
Protein | 53g | 40g | 36g | 40g |
As you can see, canned wild turkey has distinct nutritional advantages over other canned meats:
– Fewer calories per serving compared to chicken, ham or beef
– Much lower sodium compared to ham or corned beef
– More protein than chicken, ham or corned beef
The only downside is that canned turkey has more cholesterol than the other options.
So if you’re looking for a convenient, lower calorie, high protein meat to stock your pantry, wild turkey is one of the best options.
Benefits of Canned Wild Turkey
Now that we’ve covered the nutrition facts, let’s discuss some of the biggest benefits of keeping canned wild turkey on hand:
High in Protein
With 53 grams of protein per 12 ounce can, turkey is one of the most protein-dense canned meats available. Adding turkey to salads, sandwiches, soups or casseroles gives you an easy protein boost.
Lower in Fat than Other Meats
Turkey is much lower in total fat and saturated fat compared to beef or pork. So it can help limit your intake of unhealthy fats.
Low Sodium Option
Sodium can quickly add up from convenience and canned foods. Canned turkey contains significantly less sodium compared to ham, spam or corned beef.
Long Shelf Life
Properly canned turkey can have a shelf life up to 5 years when stored in a cool, dry pantry. So it’s a smart protein to stock up on for your emergency food supply.
Nutrient Dense
In addition to protein, canned turkey provides potassium, phosphorus, selenium and B vitamins.
Convenient & Versatile
Canned turkey can be added quickly to salads, sandwiches, wraps or grain bowls for an easy protein source. It can also be used in soups, casseroles and pasta dishes.
Potential Downsides of Canned Wild Turkey
While it has some nutritional upsides, keep these potential downsides of canned turkey in mind:
High in Cholesterol
With 125mg per can, the cholesterol content is higher than most other canned meats. Individuals with high cholesterol may want to consume this in moderation.
High in Sodium Compared to Fresh
Although lower in sodium than ham or corned beef, a 12 ounce can still contains 360mg sodium. Fresh, unprocessed turkey would have less.
Can Contain Preservatives
Some canned turkey products include preservatives like nitrites or nitrates. Check the ingredients list if you wish to avoid these.
Less Moist than Fresh Meat
Canning can make turkey slightly drier than fresh. Mixing with sauces or liquid when cooking can help improve moisture.
How Many Cans of Turkey Per Week Is Safe?
When consumed in moderation as part of a balanced diet, canned wild turkey can be a regular part of your weekly meal planning.
According to most experts, 2-3 cans per week is a safe amount for the average healthy adult.
Here are some general weekly consumption guidelines:
– 2 cans – Ideal for most healthy adults
– 3 cans – Still considered moderate consumption
– 4+ cans – May lead to excessive cholesterol or sodium
Of course, individuals with specific health conditions like heart disease or high cholesterol should speak with their healthcare provider to determine what amount of canned turkey fits into their recommended dietary pattern.
For the average adult without special dietary needs, 2-3 12 ounce cans of turkey per week is considered a moderate and likely safe amount.
Tips for Enjoying Canned Wild Turkey
Here are some simple tips for making delicious meals and sides with canned wild turkey:
Make Turkey Salad Sandwiches
Mix canned turkey with a little mayo, mustard, celery, relish and spices for an easy salad sandwich filling.
Add to Soups & Stews
Use diced or shredded turkey meat in hearty bean and vegetable soups or stews. It will add protein and soak up broth flavor.
Top Salads
Canned turkey is perfect for topping salads. Pair it with greens, vegetables, nuts, cheese, beans or whole grains to make a filling and nutritious salad bowl.
Make Lettuce Wraps
Scoop turkey salad or taco-spiced turkey into lettuce leaves for a low-carb, high protein wrap option.
Include In Omelets or Breakfast Bowls
Chopped or shredded turkey can be cooked into omelets, breakfast scrambles or bowls to start your day with a protein boost.
Use in Casseroles & Pasta Bakes
Mix turkey, vegetables, seasonings and sauce into casseroles or pasta bakes for a hearty and comforting dish.
Make Turkey Hash
Sauté canned turkey with potatoes, peppers, onions and spices for a delicious turkey hash to eat for breakfast or dinner.
Warm it Up
For extra flavor and moisture, heat up canned turkey in a skillet, sauce or gravy before serving.
Healthy Canned Wild Turkey Recipes
Here are 3 nutritious recipe ideas for enjoying canned wild turkey:
Turkey Taco Salad Bowl
Ingredients:
– 1 – 12oz can wild turkey, drained
– 1 cup romaine lettuce, chopped
– 1/2 cup black beans, rinsed
– 1/2 cup corn kernels
– 1/4 cup shredded cheddar
– 2 tbsp low-fat ranch dressing
– 1 tbsp taco seasoning
Directions:
1. In a bowl, mix together canned turkey, taco seasoning and ranch dressing.
2. Divide lettuce between two bowls. Top with seasoned turkey, black beans, corn and cheddar.
Hearty Turkey Stew
Ingredients:
– 1 – 12oz can wild turkey, diced
– 32oz low-sodium chicken broth
– 2 carrots, chopped
– 2 stalks celery, chopped
– 1 onion, chopped
– 3 potatoes, chopped
– 2 cloves garlic, minced
– 1 tsp thyme
– 1 bay leaf
– Salt and pepper to taste
Directions:
1. Sauté celery, carrots, onion and garlic 5 min.
2. Add remaining ingredients and simmer 30 min until potatoes are tender.
Turkey & Rice Stuffed Peppers
Ingredients:
– 1 – 12oz can wild turkey, shredded or chopped
– 1 cup cooked brown rice
– 1/2 cup shredded low-fat cheddar
– 1/4 cup diced onion
– 4 large bell peppers, tops removed and seeded
– 1 – 15oz can no salt added tomato sauce
Directions:
1. Preheat oven to 375°F.
2. In a bowl, combine turkey, rice, cheese and onion.
3. Stuff mixture into bell peppers. Place in baking dish and top with tomato sauce.
4. Bake 35 minutes until peppers are tender.
Conclusion
Canned wild turkey is a shelf-stable, healthy and convenient canned meat option. A 12 ounce can contains around 330 calories and is an excellent source of lean protein.
In moderation, canned turkey can be part of a balanced diet. It has benefits like high protein, lower fat and sodium compared to other canned meats. Keep storage time and sodium content in mind, and enjoy turkey in healthy recipes like salads, sandwiches, soups and more.
Two to three 12 ounce cans per week is considered a safe and moderate amount for most healthy adults. Canned wild turkey provides a quick and handy way to get a nutritious protein boost into your cooking routine.