As Thanksgiving and the holiday season approaches, many people look forward to cooking up a golden, crispy fried turkey But is this indulgent treat actually bad for your health? Despite its reputation, the truth is that fried turkey can be perfectly fine in moderation Let’s take a closer look at the nutrition facts, how to make it healthier, and tips for safe turkey frying at home.
The Nutrition Profile of Fried Turkey
The main concern with any fried food is the amount of added calories and fat. However you may be surprised to learn that fried turkey is not too far off from roasted turkey nutritionally. Here’s how they compare
- A 3.5 ounce serving of fried turkey with skin has about 190 calories and 11 grams of fat.
- A similar serving of roasted turkey breast has approximately 165 calories and 7 grams of fat.
So while fried turkey does contain a bit more fat and calories, the difference is fairly minimal. Much of the extra fat and calories comes from the skin, whether the turkey is fried or roasted. Choosing skinless fried turkey cuts the numbers significantly.
Tips for Making Healthier Fried Turkey
You can take some easy steps to lighten up your holiday bird
- Use peanut, canola or avocado oil – they contain healthier unsaturated fats.
- Keep oil between 325-375°F to prevent excessive absorption.
- Avoid heavy battering or breading which soaks up more oil.
- Let excess oil drip off and blot turkey before serving.
- Stick to reasonable 3-4oz servings of meat.
- Go skinless to eliminate a lot of fat and calories.
- Change out oil frequently instead of reusing.
Potential Health Benefits of Fried Turkey
Believe it or not, enjoying fried turkey in moderation can come with some benefits:
- Quick frying seals in moisture and tenderness.
- You get that signature crispy, seasoned skin everyone loves.
- The turkey only absorbs a small amount of oil when fried at high heat.
- Healthy oils like peanut and avocado withstand frying temps.
- Easy to control portions compared to large roasted birds.
Food Safety Tips for Frying Turkey
It’s crucial to put safety first when deep frying a turkey. Here are some key tips:
- Fry outside only on a flat, stable surface far from anything flammable.
- Use a sturdy propane turkey fryer with overflow valve and thermostat.
- Ensure turkey is fully thawed and patted dry before frying.
- Keep children and pets away from the hot oil.
- Wear protective gloves and goggles. Tie back hair and clothes.
- Lower turkey slowly into oil to prevent overflow.
- Have an appropriate fire extinguisher on hand. Know how to use it.
- Properly dispose of used oil once cooled. Never pour down drains.
Fried Turkey vs. Roast Turkey: Which is Healthier?
At the end of the day, roast turkey does come out a bit ahead health-wise:
- Roast turkey contains fewer calories and less fat, especially when skinless.
- Roasting allows the turkey to cook in its own juices without added oil.
- It’s easier to overconsume fried turkey since it comes in portions vs. a whole bird.
However, the difference is small when enjoying reasonable portions of either. As long as you indulge fried turkey only occasionally, it can fit into an overall balanced diet.
Alternatives to Frying: Other Ways to Cook Turkey
If you enjoy the crispy skin but want to minimize oil, consider these alternate cooking methods:
Air Fryer Turkey
Air fryers use a fraction of the oil to make turkey crispy, slashing fat and calories. Spritz turkey with a little oil or broth before air frying.
Grilled Turkey
Get that charred, smoky flavor by grilling skinless turkey cutlets, wings, thighs or drumsticks. Avoid fatty glazes and marinades.
Roasted Turkey Breast
For the leanest option, roast a skinless turkey breast. Rub it with herbs and spices to add lots of flavor.
Smoked Turkey
Use a smoker or wood chips in a grill for tender, juicy meat without needing any extra oil or butter.
Sous Vide Turkey
This hands-off cooking method tenderizes turkey in a temperature controlled water bath before a quick sear.
The Bottom Line: Fried Turkey in Moderation
While deep-fried turkey does carry some downsides nutrition-wise, it can still be worked into a healthy diet when enjoyed in moderation. Focus on sensible portion sizes, sidestep the skin, and fill your plate with plenty of vegetables, fruits, whole grains and lean proteins like fish, chicken or plant-based alternatives most of the time.
So go ahead and enjoy a little crispy, juicy fried turkey guilt-free this holiday season. Just be sure to take all necessary safety precautions, and get ready for the rave reviews on your delicious bird!
You need to watch it very, *VERY* carefully.
Oil can also start smoking and lead to a fire so you need to watch the fryer very carefully the entire time. That means to break while your bird if bubbling. Never leave that thing unattended.
It can be insanely dangerous.
The combination of an open flame and oil are a recipe for disaster and weve seen way too many treacherous fails to endorse this idea. And if you dont take it from us, listen to William Shatner: “Blinded by my hunger, I ignored safety. I spat in the face of science.”
How to fry a turkey SAFELY
FAQ
How unhealthy is fried turkey?
Deep-fried turkey: 3.5 ounces has about 190 calories and 11 grams of fat, Roasted turkey breast: 3.5 ounces has about 165 calories and 7 grams of fat.
Why should you not fry a turkey?
Deep frying a turkey can lead to home fires and accidents for several reasons: Flammable Oil: The oil used for deep frying has a high ignition point, but if it overheats (usually above 400°F or 204°C), it can ignite and cause a fire. The oil can easily catch fire if it spills or is splashed onto a heat source.
Is fried turkey healthier than fried chicken?
When it comes to protein and calories, chicken and turkey are fairly comparable. “No matter which you choose, four ounces of chicken or turkey consist of about 30 grams of pure protein. If you eat the dark meat, then the fat content may be higher compared to the white meat in both poultry,” Dr. Lee said.
What is the healthiest way to cook a turkey?
Roasted Turkey
Let’s talk turkey: An unbrined turkey roasted in its own juices (without butter added under the skin) is the most healthful option, especially if you take the skin off your portion to cut down on saturated fat.
Is deep frying turkey dangerous?
The answer is simple: It’s delicious! But deep-frying turkey is extremely dangerous. Over the past 20 years, turkey fryers caused 220 burn incidents and $9.7 million in property loss, according to the Consumer Product Safety Commission.
Are fried potato pancakes bad for you and why?
Frying is not a healthy cooking option, since it provides other types of fats that help increase cholesterol, which is detrimental to heart health.
Is it safe to fry a Turkey?
However, while frying turkeys does present a safety risk, the CPSC was keen to highlight that they are not the number one danger. Rather, the number one fire threat could get the better of anyone, no matter how they’re cooking their turkey.
Can you eat fried turkey if you don’t eat the skin?
Regular consumption of fried food has been linked to cardiovascular problems. Champagne said most of the oil in a fried turkey ends up absorbed by the skin. So again, you can avoid the extra fat and calories by not eating the skin.
Are frozen turkeys bad?
“For example, our turkeys are flash frozen to preserve the flavor and quality and they are superior.” Trevor Bundy, COO of Fleishers Craft Butchery in New York City and Greenwich, Connecticut, also said there isn’t anything “inherently bad” about frozen turkey. “A good processor will freeze the turkeys right after harvest.
Are all turkey products healthy?
Turkey and other types of poultry are part of a healthy dietary pattern, according to federal dietary guidelines. But not all turkey products are created equal, Champagne said. Fans of turkey sausage, turkey bacon and other processed varieties need to check the labels.