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Raw Turkey Tenderloin
Meats
Nutri-ScoreA

Raw Turkey Tenderloin

Meleagris gallopavo

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Turkey Tenderloin provides 135 kcal, 29g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw turkey tenderloin is a lean cut of meat that is rich in protein and low in fat, making it an excellent choice for a healthy diet. It is versatile and can be prepared in various ways, providing essential nutrients.

Also known as:
Turkey TenderloinTurkey Fillet
Scientific NameMeleagris gallopavo
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories135 kcal
Water
74%
Fiber0g
Total30.0g
Protein
29g(97%)
Fats
1g(3%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.8 mg (40%)
Niacin11 mg (55%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium24 mcg (44%)
Phosphorus220 mg (22%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle growth and repair, making it ideal for athletes and those looking to build muscle.
✓Low in fat, particularly saturated fat, which can help in maintaining a healthy weight and reducing the risk of heart disease.
✓Rich in B vitamins, particularly B6 and niacin, which play crucial roles in energy metabolism and brain health.
✓Contains selenium, an important mineral that acts as an antioxidant and supports immune function.

Possible Risks & Side Effects

!Raw turkey can carry harmful bacteria such as Salmonella, which can lead to foodborne illness if not cooked properly.
!Individuals with certain allergies or sensitivities to poultry should avoid consuming turkey products.

How to Prepare & Consume

Best cooked thoroughly to an internal temperature of 165°F (74°C) to ensure safety. Can be grilled, roasted, or sautéed, and is best marinated to enhance flavor.

Smart Selection & Storage

How to Select

Choose turkey tenderloin that is pinkish in color with no off odors. The meat should be firm to the touch and have minimal liquid in the packaging.

How to Store

Store raw turkey tenderloin in the refrigerator and use it within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythTurkey makes you sleepy due to tryptophan.
RealityWhile turkey contains tryptophan, the amount is not significantly higher than other meats, and sleepiness is more likely due to overeating.
MythAll turkey is dry and tasteless.
RealityWhen cooked properly, turkey can be juicy and flavorful, especially when marinated or brined.
MythYou can eat turkey raw if it's fresh.
RealityRaw turkey can harbor harmful bacteria, and it should always be cooked to a safe internal temperature.

Healthy Recipes

Herbed Turkey Tenderloin with Quinoa Salad

A flavorful turkey tenderloin marinated with fresh herbs, served alongside a nutritious quinoa salad packed with vegetables.

Ingredients
  • 1 lb raw turkey tenderloin
  • 1 cup quinoa
  • 2 cups water
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup parsley, chopped
  • 2 tbsp olive oil
  • 1 lemon, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Marinate the turkey tenderloin in olive oil, lemon juice, herbs, salt, and pepper for at least 30 minutes.
  2. 2. Cook quinoa in water according to package instructions and let cool.
  3. 3. Mix cooled quinoa with tomatoes, cucumber, red onion, parsley, and season with olive oil, lemon juice, salt, and pepper.

Spicy Turkey Tenderloin Lettuce Wraps

These spicy turkey tenderloin lettuce wraps are a low-carb, high-protein meal that bursts with flavor and freshness.

Ingredients
  • 1 lb raw turkey tenderloin, minced
  • 2 tbsp soy sauce
  • 1 tbsp sriracha
  • 1 tbsp ginger, grated
  • 1 garlic clove, minced
  • 1 red bell pepper, diced
  • 1 cup shredded carrots
  • 1 head of butter lettuce
  • 1 tbsp sesame oil
  • Chopped green onions for garnish
Instructions
  1. 1. Heat sesame oil in a pan and sauté garlic and ginger until fragrant.
  2. 2. Add minced turkey, soy sauce, sriracha, and bell pepper; cook until turkey is browned.
  3. 3. Serve turkey mixture in lettuce leaves topped with shredded carrots and green onions.

Turkey Tenderloin Stir-Fry with Broccoli

A quick and healthy stir-fry featuring tender turkey and vibrant broccoli, perfect for a weeknight dinner.

Ingredients
  • 1 lb raw turkey tenderloin, sliced
  • 2 cups broccoli florets
  • 2 tbsp soy sauce
  • 1 tbsp olive oil
  • 1 garlic clove, minced
  • 1 tsp sesame seeds
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a pan and sauté garlic until golden.
  2. 2. Add turkey slices and cook until browned, then add broccoli and soy sauce.
  3. 3. Stir-fry until broccoli is tender-crisp and sprinkle with sesame seeds before serving.

Lemon Garlic Turkey Tenderloin Skewers

Grilled turkey tenderloin skewers marinated in a zesty lemon garlic sauce, perfect for summer barbecues.

Ingredients
  • 1 lb raw turkey tenderloin, cubed
  • 3 tbsp olive oil
  • 2 lemons, juiced
  • 3 garlic cloves, minced
  • 1 tsp dried oregano
  • Salt and pepper to taste
  • Skewers
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, garlic, oregano, salt, and pepper; add turkey cubes and marinate for at least 1 hour.
  2. 2. Thread turkey onto skewers and grill over medium heat for 10-12 minutes, turning occasionally.
  3. 3. Serve hot with a side of fresh veggies.

Turkey Tenderloin and Sweet Potato Hash

A hearty and nutritious hash made with turkey tenderloin and sweet potatoes, perfect for breakfast or brunch.

Ingredients
  • 1 lb raw turkey tenderloin, diced
  • 2 medium sweet potatoes, cubed
  • 1 red bell pepper, diced
  • 1 onion, chopped
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • Fresh herbs for garnish
Instructions
  1. 1. Heat olive oil in a skillet and add sweet potatoes; cook until tender.
  2. 2. Add onion, bell pepper, and turkey; cook until turkey is browned and cooked through.
  3. 3. Season with salt and pepper, garnish with fresh herbs, and serve.

Turkey Tenderloin Tacos with Avocado Salsa

These healthy turkey tacos are topped with a fresh avocado salsa, making for a delicious and nutritious meal.

Ingredients
  • 1 lb raw turkey tenderloin, ground
  • 8 corn tortillas
  • 1 avocado, diced
  • 1/2 cup diced tomatoes
  • 1/4 cup red onion, chopped
  • 1 lime, juiced
  • Salt and pepper to taste
  • Cilantro for garnish
Instructions
  1. 1. Cook ground turkey in a skillet until browned; season with salt and pepper.
  2. 2. In a bowl, mix avocado, tomatoes, onion, lime juice, salt, and pepper to make salsa.
  3. 3. Serve turkey in tortillas topped with avocado salsa and cilantro.

Mediterranean Turkey Tenderloin Bowl

A nourishing bowl filled with seasoned turkey tenderloin, brown rice, and Mediterranean vegetables.

Ingredients
  • 1 lb raw turkey tenderloin, sliced
  • 1 cup brown rice
  • 2 cups water
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 cup feta cheese, crumbled
  • 2 tbsp olive oil
  • 1 tsp oregano
  • Salt and pepper to taste
Instructions
  1. 1. Cook brown rice in water according to package instructions.
  2. 2. Season turkey with olive oil, oregano, salt, and pepper; cook in a skillet until browned.
  3. 3. Assemble bowls with rice, turkey, tomatoes, cucumber, and feta cheese.

Turkey Tenderloin and Spinach Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of turkey tenderloin and spinach, baked to perfection.

Ingredients
  • 1 lb raw turkey tenderloin, ground
  • 4 bell peppers, halved
  • 2 cups fresh spinach
  • 1/2 cup quinoa, cooked
  • 1/2 cup mozzarella cheese, shredded
  • 1 tbsp Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. Preheat oven to 375°F (190°C).
  2. 2. In a skillet, cook ground turkey with spinach, quinoa, Italian seasoning, salt, and pepper.
  3. 3. Stuff bell pepper halves with turkey mixture, top with mozzarella, and bake for 25-30 minutes.

Turkey Tenderloin and Zucchini Noodles

A low-carb dish featuring spiralized zucchini noodles topped with seasoned turkey tenderloin for a light and healthy meal.

Ingredients
  • 1 lb raw turkey tenderloin, sliced
  • 2 medium zucchinis, spiralized
  • 2 tbsp olive oil
  • 1 garlic clove, minced
  • 1/2 tsp red pepper flakes
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté garlic until fragrant.
  2. 2. Add turkey slices and cook until browned; season with red pepper flakes, salt, and pepper.
  3. 3. Toss in spiralized zucchini and cook for an additional 2-3 minutes before serving.

Turkey Tenderloin with Mango Salsa

Grilled turkey tenderloin topped with a refreshing mango salsa, perfect for a light summer meal.

Ingredients
  • 1 lb raw turkey tenderloin
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 1 lime, juiced
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Season turkey with salt and pepper; grill until cooked through.
  2. 2. In a bowl, combine mango, onion, jalapeño, lime juice, salt, and cilantro to make salsa.
  3. 3. Serve turkey topped with mango salsa.

Frequently Asked Questions (FAQ)

How should I store raw turkey tenderloin?

Raw turkey tenderloin should be stored in the refrigerator at 40°F (4°C) or below and used within 1-2 days. For longer storage, freeze it.

Can I eat raw turkey tenderloin?

No, raw turkey tenderloin should not be eaten raw due to the risk of foodborne illness. Always cook it to an internal temperature of 165°F (74°C).

What are the health benefits of turkey tenderloin?

Turkey tenderloin is high in protein, low in fat, and contains essential vitamins and minerals, making it a nutritious choice for a balanced diet.

How can I cook turkey tenderloin?

Turkey tenderloin can be grilled, roasted, or sautéed. Marinating it before cooking can enhance its flavor and tenderness.

Is turkey tenderloin healthier than chicken?

Both turkey and chicken are healthy options, but turkey tenderloin is typically lower in fat and calories, making it a leaner choice.

What is the best way to season turkey tenderloin?

Turkey tenderloin can be seasoned with herbs, spices, garlic, and citrus for added flavor. A marinade can also enhance its taste.

How long does it take to cook turkey tenderloin?

Cooking time varies, but turkey tenderloin generally takes about 20-30 minutes to cook at 350°F (175°C) in the oven.

Can I freeze turkey tenderloin?

Yes, turkey tenderloin can be frozen. Wrap it tightly in plastic wrap or aluminum foil and store it in an airtight container for up to 6 months.

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Comparisons
Raw Turkey Tenderloin vs Abalone Raw Turkey Tenderloin vs Alligator Tail Raw Turkey Tenderloin vs Alligator Tail Meat
Nutrients
Protein in Raw Turkey Tenderloin Calories in Raw Turkey Tenderloin Vitamin-c in Raw Turkey Tenderloin Magnesium in Raw Turkey Tenderloin
Featured Guides
Health Benefits of Raw Turkey Tenderloin Healthy Recipes with Raw Turkey Tenderloin
Rankings
Meats high in protein Meats high in niacin Meats low in carbohidratos Meats low in índice glucémico