What is Diced Turkey? A Complete Guide

Diced turkey is a versatile and healthy meat option that has become increasingly popular. But what exactly is diced turkey and how is it used? This complete guide will explain everything you need to know about this nutritious ingredient.

What is Diced Turkey?

Diced turkey refers to turkey meat that has been cut into small cube-shaped pieces. It is made by cutting turkey breasts thighs, wings or other parts into uniform bite-sized chunks. The pieces usually range from 1/4 to 1/2 inch in size.

Diced turkey can be purchased pre-cut or you can dice turkey at home. It provides an easy way to add protein and flavor to recipes without large chunks or shreds of meat The uniform sizing also allows it to cook quickly and absorb marinades and seasoning

The History and Popularity of Diced Turkey

Turkey has been a staple meat in America for centuries but diced turkey didn’t become popular until the mid-20th century. Its rise in popularity came after World War II as industrial turkey farming and mass meat processing made it affordable and readily available.

Diced turkey was an easy and healthy way for home cooks to incorporate turkey into salads, casseroles, soups, and other dishes. Its versatility and mild flavor made it the perfect meat to liven up recipes. Today it remains a staple ingredient used by both home cooks and restaurants alike.

Nutritional Profile of Diced Turkey

One of the biggest benefits of diced turkey is its nutritional profile. Here are some of the key nutrients found in a 3-ounce serving of diced turkey breast:

• Protein – 28g
• Calories – 139
• Fat – 1g
• Iron – 11% DV
• Potassium – 9% DV
• Vitamin B6 – 27% DV
• Niacin – 52% DV

As you can see, diced turkey is high in protein, essential vitamins and minerals while being low in calories and fat. The generous protein content makes it great for building muscle, curbing hunger and providing energy.

The Benefits of Adding Diced Turkey to Your Diet

Incorporating diced turkey into your diet can provide the following benefits:

• Increased Protein Intake – The high protein content promotes muscle growth, satisfies hunger and supports an active lifestyle.

• Weight Management – Diced turkey is a leaner alternative to fattier meats, making it perfect for managing calories and fat intake.

• Improved Heart Health – Replacing red meat with diced turkey reduces saturated fat and cholesterol in the diet.

• Muscle Repair and Growth – The protein stimulates muscle synthesis needed for recovery and growth after exercise.

• Enhanced Immunity – Turkey contains zinc and other nutrients that boost immune function.

As you can see, routinely eating diced turkey can improve overall health and fitness.

How to Cook with Diced Turkey

Diced turkey is versatile and can be cooked in many ways:

• Sauté – Cook over medium heat in olive oil until browned and 165°F internal temperature.

• Stir-Fry – Toss with veggies and sauté over high heat for a quick meal.

• Meatballs – Mix with breadcrumbs, egg, and seasoning then bake or pan fry.

• Chili – Swap ground turkey for beef in your favorite chili recipe.

• Casseroles – Add to rice, pasta or veggie casseroles for extra protein.

• Soups & Stews – Drop diced turkey into soups and stews for heartiness.

• Salads – Scatter diced turkey on top of leafy green or grain salads.

Cook diced turkey fully to 165°F internal temperature. Let rest 5 minutes after cooking for best texture.

Purchasing Pre-Diced Turkey

For convenience, there are many brands of pre-diced turkey available:

• Jennie-O – Offer raw and precooked options in different sizes.

• Applegate Organics – Pre-diced turkey from humanely raised turkeys.

• Plainville Farms – Pre-cooked real turkey breast without additives.

• Tyson – Budget friendly raw diced turkey breast.

• Perdue – Pre-cooked diced turkey breast in grab and go packs.

Check for certified organic and humanely raised options if desired. Read labels for added ingredients like salt, sugar or preservatives.

Should You Add Diced Turkey to Your Diet?

Diced turkey can be a nutritious addition to most diets. It provides lean protein, essential vitamins and minerals. The versatile ingredient can be used in everything from soups to salads.

However, some people are allergic to turkey and should avoid it entirely. As with any food, portion control is also key. Overeating any one food can lead to excess calories.

But for most people, subbing diced turkey in place of fattier meats a few times a week can offer health benefits. Thanks to its stellar nutritional profile and versatility, diced turkey is an excellent way to get lean protein at meals and snacks.

Diced turkey is a healthy and versatile meat option made from chopped up turkey breast, thighs or wings. It provides essential protein, vitamins and minerals with less fat and calories than other meats. Diced turkey can be used in casseroles, soups, salads, and more. Purchasing pre-diced turkey offers convenience while cooking your own allows control over sizing and ingredients. Overall, adding diced turkey to your diet a few times a week can boost nutrition as part of a balanced diet.