💎 Key Nutrients
What Is Turkey, Canned, Meat Only, With Broth? Origin and Varieties
Turkey, canned, meat only, with broth is part of the broader category of canned poultry products—preserved turkey meat packaged in liquid by heat processing to destroy spoilage organisms and seal the can. Canning is a preservation method developed in the early 19th century as a means to supply preserved food for military and civilian use. The process became widely commercialized in the 20th century and remains a staple today in many households for its convenience and long shelf life. Unlike fresh turkey, which must be cooked soon after purchase, canned turkey can be stored for years at room temperature when intact and properly sealed. Turkey itself comes from the species Meleagris gallopavo, domesticated in North America and an important part of traditional harvest celebrations, particularly Thanksgiving in the United States. Canned turkey products include meat only with broth, meat with added seasonings, and turkey chunks in various sauces. The broth in canned turkey serves multiple purposes: it preserves the meat’s moisture during the canning process, contributes to a savory flavor, and can be used in soups, stews, or sauces. Varieties of canned turkey may include white meat only, dark meat only, or mixed, though most products are standardized to generic turkey meat. The canning process ensures that the turkey meat is cooked and shelf stable—meaning it can be stored safely at ambient temperatures without refrigeration until opened. This makes canned turkey particularly useful for emergency food storage, camping, and quick meal prep. Turkey, canned, meat only, with broth differs from other poultry products in its convenience, shelf life, and texture. While fresh or frozen turkey offers more culinary flexibility and may retain more subtle flavors when roasted or grilled, canned turkey is prized for its ready‑to‑eat convenience and consistent nutrient profile. Compared to similarly canned poultry like chicken or duck, turkey tends to be leaner with a robust protein profile, making it a preferred choice among consumers seeking high‑protein preserved foods. Historically, turkey has been consumed since pre‑Columbian times by Indigenous peoples in North America, and its domestication facilitated widespread poultry farming. The canned form emerged as part of industrial food innovation, supporting urbanization and modern food supply chains. Today, canned turkey remains a practical choice in many regions, offering an accessible source of high‑quality protein year‑round.
Nutrition Profile: A Detailed Breakdown
The nutritional profile of turkey, canned, meat only, with broth reveals it to be an especially high‑protein food: ~31.97 g of protein per 1 cup drained (135 g) serving, delivering a significant portion of daily needs for essential amino acids and supporting muscle maintenance and repair. Poultry proteins like turkey contain all nine essential amino acids and are considered complete proteins. In comparison, some plant proteins may lack one or more essential amino acids unless combined appropriately. At ~228 calories per serving, a drained cup provides a high protein‑to‑calorie ratio, making it suitable for calorie‑controlled eating plans and weight management. Total fat content is moderate, at ~9.26 g, with saturated fat relatively low at ~2.7 g—especially compared to red meats such as beef or pork. Importantly, turkey’s monounsaturated and polyunsaturated fats contribute to overall dietary fat without overburdening saturated fat intake, which is often limited in heart‑healthy eating patterns. Carbohydrates are negligible (~1.98 g), with no dietary fiber or sugars, reflecting turkey’s animal‑derived origin. Unlike plant foods, turkey does not contribute fiber, but its macronutrient balance emphasizes protein and fat. Sodium is higher due to the canning and broth, at ~699.3 mg per serving, so individuals monitoring sodium intake—such as those with hypertension—should account for this in meal planning. Micronutrient analysis shows that canned turkey contributes to several key vitamins and minerals at meaningful levels. Selenium, zinc, and iron support immune function and metabolic health. B vitamins such as niacin, B6, and B12 play roles in energy metabolism, red blood cell formation, and nervous system function. Vitamin D is present at a small level (~0.41 μg), which can contribute modestly to daily needs. Vitamin C and K are trace, reflecting meat’s limited role as a source of these nutrients compared to fruits and vegetables. Comparisons with fresh turkey meat indicate that while canning may slightly alter water content and texture, the core nutrient densities remain similar when adjusted for moisture content. The presence of broth may dilute some nutrients per gram, but also enhances usability in liquid‑based dishes and soups. Overall, canned turkey stands as a nutrient‑dense protein option with a robust micronutrient profile compared with many other processed meats.
Evidence-Based Health Benefits
Consuming lean, high‑protein poultry like turkey has several evidence‑based health benefits. Protein intake at levels typical of turkey consumption supports muscle synthesis and repair, especially when combined with resistance exercise—a benefit well established in nutrition science. Protein provides essential amino acids that the body cannot produce on its own and serves as the building blocks for muscle tissue, enzymes, and hormones. Research into poultry consumption suggests potential benefits for body composition and cardiometabolic health when poultry replaces higher‑fat red meats. A narrative review on poultry consumption and cardiometabolic health observed that replacing red meat with lean poultry protein was associated with beneficial or neutral effects on body weight and biomarkers of cardiovascular disease and type 2 diabetes, though high‑quality trials specifically on processed poultry are limited. Moderate evidence indicates that diets higher in lean poultry and fish, and lower in red and processed meats, correlate with improved lipid profiles and lower cardiovascular risk markers. Poultry’s relative leanness and low saturated fat content may benefit heart health. B vitamins such as niacin and B6 found in turkey play roles in energy metabolism and maintaining healthy blood lipids, while selenium and zinc contribute to antioxidant defenses and immune function. Selenium, in particular, acts as a cofactor for antioxidant enzymes that mitigate oxidative stress, which is implicated in chronic diseases. A large observational study highlighted that higher intakes of poultry and fish in women were associated with a lower risk of coronary artery disease, although such observational data cannot prove causation. Similarly, broad dietary patterns that emphasize lean proteins like turkey, alongside vegetables, whole grains, and healthy fats, align with dietary guidelines associated with reduced risk of chronic diseases. Turkey’s amino acid profile, including tryptophan, supports neurotransmitter synthesis and may influence mood and sleep regulation. While popular lore about turkey causing sleepiness due to tryptophan is exaggerated, it remains a source of this essential amino acid that contributes to serotonin production. In summary, incorporating canned turkey as part of a balanced dietary pattern—especially when it replaces higher‑fat or processed meats—can support muscle health, heart health, and metabolic function based on current evidence.
Potential Risks and Who Should Be Careful
While turkey is generally considered a healthy protein source, there are potential risks and considerations, particularly with canned varieties. Sodium content is elevated due to processing and broth addition, with ~699 mg per cup drained; individuals with hypertension, cardiovascular conditions, or salt‑sensitive blood pressure should monitor intake and consider rinsing or choosing low‑sodium canned options. Poultry products carry food safety considerations. Although commercially canned turkey is shelf‑stable and safe when stored properly, poor handling of raw poultry—such as undercooking or cross‑contamination—can lead to foodborne illness from pathogens like Salmonella or Campylobacter. These bacteria are major causes of poultry‑related food poisoning, and cooking poultry to a safe internal temperature minimizes these risks. Processed poultry products may contain residues from antibiotics used in animal farming, and there is concern that antibiotic residues can contribute to antimicrobial resistance and allergic reactions; regulatory limits help minimize these residues, but the issue remains an area of public health attention. Observational data also suggest that very high poultry consumption (>300 g/week) may correlate with increased all‑cause mortality or cancer risks in some populations, though causality is not established and confounding factors may be present. Individuals with specific health constraints—such as chronic kidney disease—may need to balance protein intake with kidney function recommendations. Additionally, people with rare poultry allergies may experience reactions, and cross‑reactivity with other meats has been documented. For children and pregnant individuals, selecting low‑sodium and high‑quality poultry products, and ensuring proper food handling, enhances safety. Overall, the risks associated with canned turkey are manageable with informed choices about portion size, frequency, and preparation methods, emphasizing balance within the broader dietary pattern.
How to Select, Store, and Prepare Turkey, Canned, Meat Only, With Broth
Selecting high‑quality canned turkey begins with inspecting the can itself. Choose cans without dents, rust, or swelling, as compromised cans may indicate bacterial contamination and spoilage. Store unopened canned turkey in a cool, dry place away from heat sources and sunlight; low‑acid canned foods like turkey can retain quality for 2–5 years when stored properly, though quality may gradually decline beyond that timeframe. Once opened, transfer leftovers to airtight containers and refrigerate immediately. Proper storage in the refrigerator (40°F / 4°C or below) will keep opened canned turkey safe for 3–4 days for quality and safety. For longer storage, freeze cooked turkey in airtight containers or vacuum‑sealed bags; frozen leftovers maintain quality for 3–6 months while remaining safe beyond that period if kept consistently at 0°F. When preparing canned turkey, consider using the broth to add flavor and moisture to dishes. Rinse the drained meat to reduce sodium if desired, then incorporate it into soups, salads, grain bowls, or casseroles. Heating canned turkey thoroughly ensures a safe serving temperature and enhances palatability. Combine with fresh vegetables, herbs, and spices to boost flavor and nutrition. Slow cooking turkey with broth and aromatics can create hearty meals with minimal effort. Because broth contributes additional sodium, selecting reduced‑sodium versions or diluting with water when cooking may benefit those monitoring sodium intake. Canned turkey works well in turkey chili, quinoa‑turkey soup, turkey fried rice, or turkey‑vegetable stew. Pairing it with high‑fiber foods like legumes and whole grains balances the meal and supports digestion. By following these selection, storage, and preparation tips, canned turkey can be used safely and effectively as part of diverse recipes that support nutritional goals and minimize waste.
Best Ways to Eat Turkey, Canned, Meat Only, With Broth
Turkey, canned, meat only, with broth can be incorporated into meals that are both nutrient‑dense and flavorful. Use drained turkey in salads for a high‑protein boost; combine with leafy greens, quinoa, chickpeas, and a light vinaigrette for balanced macros. Add chunks of turkey to vegetable soups to increase protein without adding much fat or calories. For a quick lunch, mix shredded canned turkey with Greek yogurt, diced celery, apple, and herbs to create a lighter turkey salad sandwich. Use canned turkey in place of chicken in stir‑fries, combining with a variety of colorful vegetables and a low‑sodium sauce for a balanced meal. In grain bowls, pair turkey with brown rice, roasted sweet potatoes, avocado, and a citrus‑yogurt sauce for texture and micronutrients. Flavor pairings that complement turkey include herbs like rosemary, thyme, sage, and parsley, as well as spices such as paprika, cumin, and black pepper. Acidic components like lemon juice or vinegar brighten the dish and balance richer broths. Cooking with fresh aromatics—garlic, onions, ginger—adds depth without unnecessary calories. Because turkey meat is relatively mild in flavor, it readily absorbs seasonings and pairs well with sauces such as tomato‑based, mustard‑cream, or pesto. For those interested in meal prep, canned turkey can be pre‑portioned into containers with steamed vegetables and whole grains for grab‑and‑go meals throughout the week. Popular recipes to try include turkey noodle soup with whole wheat pasta, turkey and black bean tacos with avocado salsa, and turkey fried quinoa with peas and carrots. Each of these uses canned turkey to create balanced plates that emphasize nutrients while keeping preparation time minimal.
Nutrient Absorption: What Helps and Hinders
The absorption of nutrients from turkey can be influenced by what it’s eaten with. Pairing turkey with vitamin C‑rich vegetables or fruits enhances iron absorption, as vitamin C facilitates the uptake of non‑heme iron in the gut. Combine canned turkey with bell peppers, citrus fruits, or tomatoes to improve mineral absorption from meals. Dietary fat, even in moderate amounts such as the fat found in turkey, can help with the absorption of fat‑soluble vitamins (A, D, E, and K). Although turkey itself provides modest amounts of these vitamins, combining it with healthy fats like olive oil, avocado, or nuts during a meal can improve absorption. Conversely, high levels of calcium from dairy consumed concurrently with iron‑rich foods may inhibit iron absorption due to competition in the gut. If optimizing iron uptake is a priority—such as for individuals at risk of iron deficiency—it can be helpful to separate high‑calcium foods and iron‑rich turkey dishes or make sure meals also include vitamin C sources. Phytates and polyphenols found in some plant foods (e.g., whole grains, legumes, tea, coffee) can also modestly reduce mineral absorption when consumed at the same time. However, moderate intake of these foods as part of a balanced meal typically has minimal impact on overall nutrient status. Balancing meals that include turkey with a variety of colorful vegetables, legumes, and whole grains not only improves nutrient absorption but also supports a broad spectrum of micronutrients important for overall health.
Turkey, Canned, Meat Only, With Broth for Specific Diets
Turkey, canned, meat only, with broth fits into many structured eating patterns due to its lean protein content and minimal carbohydrates. For individuals following keto diets, the low carbohydrate content (~2 g per serving) and high protein make it compatible, though attention to overall fat intake and sodium is important. Keto followers might pair turkey with high‑fat, low‑carb vegetables and healthy oils to meet macronutrient goals. In paleo patterns, turkey fits well when free from additives like preservatives and extraneous salt; combining turkey with vegetables, nuts, and seeds aligns with paleo principles. For diabetic‑friendly eating, turkey’s high protein and low carbs support glucose control, but sodium content should be considered in overall meal planning. Turkey is not suitable for vegan or vegetarian diets since it is animal derived, but vegetarians who include animal products like eggs may incorporate it if their dietary pattern allows. For heart‑healthy diets, selecting low‑sodium versions and preparing meals with high fiber and healthy fats enhances cardiovascular benefits. In Whole30 and low‑fodmap approaches, turkey is typically permitted, but individuals following low‑fodmap guidelines should avoid additives that may contain high‑fodmap ingredients. Combining turkey with recognized low‑fodmap vegetables (e.g., spinach, cucumbers) supports dietary adherence. Across all diets, incorporating a variety of nutrients alongside turkey ensures a balanced intake of vitamins, minerals, fiber, and antioxidants necessary for long‑term health.
❤️ Health Benefits
Supports muscle maintenance and growth
High‑quality protein and complete amino acid profile support muscle protein synthesis.
Evidence: strongMay support heart health when replacing red meat
Lower saturated fat and higher lean protein may improve lipid profiles.
Evidence: moderateProvides micronutrients important for energy metabolism
B vitamins including niacin and B6 support energy production.
Evidence: strongSupports immune function
Minerals like selenium and zinc are integral to immune responses.
Evidence: moderateMay help weight management
High protein and low carbohydrate content increase satiety.
Evidence: moderate⚖️ Comparisons
Vs. Canned chicken
Canned turkey and canned chicken have similar protein profiles, but turkey tends to be slightly higher in selenium and certain B vitamins.
Vs. Fresh turkey breast
Fresh turkey breast may have less sodium and a fresher texture; canned turkey offers convenience.
Vs. Canned tuna
Canned tuna has more omega‑3 fatty acids, while canned turkey provides a broader array of B vitamins.
🧊 Storage Guide
❄️
Fridge
3–4 days after opening
🧊
Freezer
3–6 months
⚠️ Signs of
Spoilage:
- smell: off or sour smell
- visual: bulging can, rust, leaks, discoloration
- texture: slimy or mushy texture
- when to discard: if can is swollen or contents smell off
👥 Special Considerations
elderly
Why: Protein needs are higher with age.
Recommendation: Useful for muscle maintenance and immune support.
athletes
Why: High protein supports athletic training.
Recommendation: Incorporate for muscle repair and recovery.
children
Why: High protein supports growth.
Recommendation: Offer in balanced meals; watch sodium.
pregnancy
Why: Supports protein needs with essential micronutrients.
Recommendation: Include as a lean protein source but monitor sodium.
breastfeeding
Why: Supports increased nutrient needs.
Recommendation: Good source of protein and B vitamins.
🔬 Detailed Nutrition Profile (USDA)
Common Portions
3.00 oz
(85.00g)
1.00 can (5 oz) yields
(125.00g)
1.00 cup, drained
(135.00g)
1.00 can (5 oz)
(142.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 66.0700 | g |
| Energy | 169.0000 | kcal |
| Energy | 706.0000 | kJ |
| Protein | 23.6800 | g |
| Total lipid (fat) | 6.8600 | g |
| Ash | 1.9200 | g |
| Carbohydrate, by difference | 1.4700 | g |
| Fiber, total dietary | 0.0000 | g |
| Total Sugars | 0.0000 | g |
| Calcium, Ca | 12.0000 | mg |
| Iron, Fe | 1.8600 | mg |
| Magnesium, Mg | 20.0000 | mg |
| Phosphorus, P | 162.0000 | mg |
| Potassium, K | 224.0000 | mg |
| Sodium, Na | 518.0000 | mg |
| Zinc, Zn | 2.3700 | mg |
| Copper, Cu | 0.0740 | mg |
| Manganese, Mn | 0.0170 | mg |
| Selenium, Se | 25.9000 | µg |
| Vitamin C, total ascorbic acid | 2.0000 | mg |
| Thiamin | 0.0140 | mg |
| Riboflavin | 0.1710 | mg |
| Niacin | 6.6220 | mg |
| Pantothenic acid | 0.6860 | mg |
| Vitamin B-6 | 0.3300 | mg |
| Folate, total | 6.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 6.0000 | µg |
| Folate, DFE | 6.0000 | µg |
| Choline, total | 74.0000 | mg |
| Betaine | 5.4000 | mg |
| Vitamin B-12 | 0.2800 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 0.0000 | µg |
| Retinol | 0.0000 | µg |
| Carotene, beta | 0.0000 | µg |
| Carotene, alpha | 0.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 0.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 0.0000 | µg |
| Vitamin E (alpha-tocopherol) | 0.2700 | mg |
| Vitamin E, added | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 11.0000 | IU |
| Vitamin D (D2 + D3) | 0.3000 | µg |
| Vitamin D3 (cholecalciferol) | 0.3000 | µg |
| Vitamin K (phylloquinone) | 0.7000 | µg |
| Vitamin K (Dihydrophylloquinone) | 0.0000 | µg |
| Fatty acids, total saturated | 2.0000 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0000 | g |
| SFA 12:0 | 0.0100 | g |
| SFA 14:0 | 0.0500 | g |
| SFA 16:0 | 1.2200 | g |
| SFA 18:0 | 0.4900 | g |
| Fatty acids, total monounsaturated | 2.2600 | g |
| MUFA 16:1 | 0.3700 | g |
| MUFA 18:1 | 1.8300 | g |
| MUFA 20:1 | 0.0100 | g |
| MUFA 22:1 | 0.0100 | g |
| Fatty acids, total polyunsaturated | 1.7500 | g |
| PUFA 18:2 | 1.4600 | g |
| PUFA 18:3 | 0.0800 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:4 | 0.1400 | g |
| PUFA 20:5 n-3 (EPA) | 0.0000 | g |
| PUFA 22:5 n-3 (DPA) | 0.0200 | g |
| PUFA 22:6 n-3 (DHA) | 0.0300 | g |
| Cholesterol | 66.0000 | mg |
| Tryptophan | 0.2610 | g |
| Threonine | 1.0290 | g |
| Isoleucine | 1.1830 | g |
| Leucine | 1.8330 | g |
| Lysine | 2.1430 | g |
| Methionine | 0.6610 | g |
| Cystine | 0.2660 | g |
| Phenylalanine | 0.9220 | g |
| Tyrosine | 0.8950 | g |
| Valine | 1.2280 | g |
| Arginine | 1.6630 | g |
| Histidine | 0.7080 | g |
| Alanine | 1.5030 | g |
| Aspartic acid | 2.2700 | g |
| Glutamic acid | 3.7650 | g |
| Glycine | 1.4220 | g |
| Proline | 1.0960 | g |
| Serine | 1.0400 | g |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 171101)
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