Group · Meat
Breaded turkey nuggets
The breaded turkey nugget is a fast-food product made from minced turkey meat, shaped and then coated in golden breadcrumbs before cooking. You will find it in different forms: nuggets, round croquettes or bite-sized pieces, sold frozen in supermarkets or served at fast-food restaurants. Practical and popular with children and adults, it is one of the processed foods to eat in moderation. At 247 kcal per 100 g, it provides 13.1 g of protein, but also 13.2 g of fat from the coating and the frying. In a balanced diet it remains an occasional treat, best served with vegetables to balance the plate and limit the calorie density.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 247 kcal |
| Kilojoules | 1030 kJ |
| Protein | 13,1 g |
| Carbohydrate | 18 g |
| Fat | 13,2 g |
| Fibre | 1,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B35,65 mg35 %
- Omega-6 LA3,48 g35 %
- Phosphorus225 mg32 %
- Vitamin B60,27 mg19 %
- Vitamin B50,72 mg12 %
- Potassium215 mg11 %
- Selenium5,88 µg11 %
- Vitamin B10,11 mg10 %
See the other 11 nutrients
- Iodine14,7 µg10 %
- Vitamin B919,3 µg10 %
- Vitamin B120,21 µg8 %
- Manganese0,15 mg8 %
- Omega-3 ALA0,15 g8 %
- Zinc0,66 mg7 %
- Magnesium24 mg6 %
- Vitamin B20,09 mg6 %
- Copper0,06 mg6 %
- Iron0,6 mg4 %
- Calcium16,4 mg2 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
To enjoy breaded turkey nuggets without overdoing it, watch the portion: 4 to 6 pieces (about 100 to 120 g) are enough for a meal. The coating absorbs a lot of fat, which explains the 13.2 g of fat and 247 kcal per 100 g shown in its nutritional values.
- Cooking method: choose the oven or an air fryer rather than frying. This reduces the oil while keeping the crunch. To go further, discover the principles of gentle cooking that preserves nutrients and flavour.
- Pairings: serve your nuggets with raw vegetables, a green salad or steamed vegetables rather than chips. This balances the plate with fibre, which is almost absent here (1.7 g per 100 g).
- Sauces: watch the extras that push up the calories. A spoonful of ketchup is lighter than a portion of very fatty mayonnaise.
- Storage: keep frozen products in the freezer and never refreeze a nugget once thawed. Once cooked, eat it the same day.
In terms of nutrients, turkey nuggets provide animal protein that helps you feel full, but the carbohydrate-rich coating (18 g) and the high fat content make them a food with a moderate glycaemic index and a high energy density. Compared with other breaded products such as breaded and fried chicken breast or fish fingers, they stay in the same category of processed foods in the Meat family.
For active people: the 13.1 g of protein contribute to muscle recovery, but the amount of fat slows digestion. So avoid making them your snack just before exercise. When building muscle, a portion can round off a meal, ideally paired with a source of complex carbohydrate and vegetables. For a more practical way of getting protein, take a look at our ideas for protein snacks.
Weight control: if you are watching your weight, treat this food as an occasional pleasure. Read labels carefully, limit how often you eat it and balance it with lighter meals during the rest of the day. A plate built around lean protein, vegetables and wholegrain starchy foods remains the basis of a balanced, sustainable diet.