This is a big bird that lives in North America. It is hunted in the wild and raised on farms. Its meat is highly nutritious and a popular protein source consumed around the world.
Turkey is rich in nutrients. Two thick slices (84 grams) of turkey contain (1):
The nutrients in turkey depend on the cut. Dark meat, which comes from active muscles like the legs and thighs, has more fat and calories than white meat. White meat, on the other hand, has a little more protein (2, 3).
Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts.
For example, 3. 5 ounces (100 grams) of turkey with the skin packs 169 calories and 5. There are 139 calories and 2 grams of fat in the same amount of meat without the skin.
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5).
Crispy, golden turkey skin is a beloved part of traditional holiday meals But is gobbling up these savory slices actually good for your health? Turkey skin is controversial, with pros and cons to consider Let’s take a deeper look at its nutritional value to understand the real impact it can have.
The Allure of Turkey Skin
When cooked properly, turkey skin offers an irresistible crunch and concentrated flavor. It adds textural contrast against moist tender meat. Visually, it provides beautiful browning and caramelization that brings dishes alive.
From a sensory perspective, the appeal is easy to understand. Who doesn’t love a good crispy, salty, umami bite?
Turkey skin acts as a protective barrier for the meat, sealing in moisture and preventing it from drying out. Leaving it on while cooking often enhances juiciness.
So it offers some clear cooking benefits. But how about nutrition and health?
Nutritional Pros: Benefits of Turkey Skin
Turkey skin does contain some positive nutrients:
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Protein – Skin contains a good amount of protein, around 5-7 grams per ounce. Protein provides essential amino acids for building and repairing muscle tissue.
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B Vitamins – Turkey skin contains small amounts of B vitamins like riboflavin, niacin, and B12. These support red blood cell formation, help convert nutrients into energy, and benefit skin health.
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Minerals – Trace minerals like zinc, iron, magnesium, and phosphorus are found in turkey skin. They support the immune system, blood oxygen transport, bone density, and muscle function.
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Flavor – The concentrated taste and aroma of the skin enhances the flavor of the delicate white meat.
So in small amounts, turkey skin can add nutritional value as well as succulent flavor. But balance is needed…
Nutritional Cons: Drawbacks of Turkey Skin
Unfortunately, turkey skin does come with some nutritional drawbacks:
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High in calories – Turkey skin packs roughly 50-70 calories per ounce. The calorie density adds up fast. Removing the skin slashes the total calorie count of a turkey serving.
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High in fat – The main concern is the high saturated fat content. A 3 oz serving can contain around 5-8 grams of saturated fat, which is a substantial portion of the recommended daily limit.
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Weight gain – With all those extra calories and fat grams, frequent overconsumption of turkey skin may lead to unwanted weight gain over time.
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Heart health – Excess saturated fat intake raises LDL cholesterol levels, increasing risk for cardiovascular disease. People with heart conditions need to be cautious.
So for those monitoring their weight or cholesterol levels, turkey skin is best enjoyed in moderation.
Health Impact of Cooking Methods
How you cook your holiday turkey can also influence its nutritional pros and cons. Consider these factors:
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Deep frying – Boosts calorie and fat absorption, especially if the skin is left on. Results in the unhealthiest end product.
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Oven roasting – Allows fat to drip away from the meat and skin. Healthier than frying if no oils are added.
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Seasonings – Excessive salt, sugars, or oil-based rubs further increase calorie and sodium content. Stick to herbs and spices.
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Skin removal – Eating just the meat with no skin is the healthiest option. Slash calories, fat, and cholesterol intake.
Who Should Avoid Turkey Skin?
Certain individuals should be particularly mindful about avoiding overindulgence in turkey skin:
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Those managing weight. The extra calories and fat add unwanted pounds.
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Anyone with heart disease or high cholesterol. Saturated fat and cholesterol are concerning.
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People with diabetes. Turkey skin can spike blood sugars and interfere with insulin regulation.
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Anyone following doctor’s orders to eat a low-fat diet. Turkey skin is incompatible with this type of meal plan.
For most people, practicing moderation is key. But higher risk groups need to be more stringent about avoiding skins.
Healthy Ways to Enjoy Your Bird
If you can’t bear to totally give up tasty turkey skin, there are some healthier ways to enjoy it:
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Eat smaller servings – 1 to 2 oz at most.
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Use skin just to baste and flavor meat, then remove before eating.
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Bread and bake skinless turkey pieces to get a crispy exterior without the fat.
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Roast the bird on its side to allow fat to drip off during cooking.
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Season with herbs and spices instead of oils, salt and sugar.
And most importantly, balance indulgent holiday meals with plenty of healthy veggies, fruits, and whole grains.
The Bottom Line
Overall, turkey skin in moderation can add flavorful indulgence to special meals a few times a year. But daily, excessive consumption is best avoided, especially for those with health conditions like obesity, heart disease, diabetes, and high cholesterol.
While the skin contains some protein and minerals, its high calorie, fat, and cholesterol content can outweigh potential benefits. Removing the skin and finding healthier cooking methods allows you to enjoy tasty turkey meat while dodging dietary drawbacks.
So gobble up your holiday bird skin-free, and find more creative ways to add flavor, crunch and festivity to your plate. With some thoughtful adjustments, you can savor delicious turkey without sabotaging your health goals.
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick turkey slices (84 grams) contain 2061% of the daily value (DV) for vitamin B3, 2049 % of the DV for vitamin B6, and 2049 % of the DV for vitamin B12 (1).
These B vitamins have many benefits:
- Vitamin B3 (niacin). This vitamin is necessary for cells to talk to each other and make energy (15).
- Vitamin B6 (pyridoxine). This vitamin helps the body make neurotransmitters and amino acids (16).
- Vitamin B12. Vitamin B12 is important for making DNA and red blood cells (17).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
Healthy source of protein
Turkey is a protein-rich food.
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (6, 7).
Additionally, a high-protein diet may even support weight loss by promoting feelings of fullness (8, 9).
Just 2 thick slices (84 grams) of turkey pack 24 grams of protein — an impressive 48% of the DV (1).
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10, 11, 12).
However, some studies say that processed meat, not red meat itself, is bad for your health (5, 13, 14).
7 Health Benefits Of Eating Turkey
FAQ
Is it good to eat turkey skin?
Which part of the turkey is healthiest?
Is turkey better for you than chicken?
Is ground turkey actually healthy?
Is Turkey skin healthy?
* Answer: Turkey skin is high in saturated fat, which can increase your risk of heart disease and other health problems. However, it is also a good source of protein and nutrients, such as zinc, niacin, and vitamin B6. In moderation, turkey skin can be enjoyed as part of a healthy diet. How much turkey skin is safe to eat?
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Is Turkey skin bad for You?
Eating turkey skin can increase your risk of several health problems, including: * Heart disease. The high saturated fat content of turkey skin can increase your risk of heart disease by raising your cholesterol levels. * Obesity. The high-calorie content of turkey skin can contribute to weight gain and obesity. * Certain types of cancer.
Are all turkey products healthy?
That’s not a bad thing. 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.
How do you eat turkey skin?
* Eat it in moderation. Turkey skin is high in calories and fat, so it’s important to eat it in moderation. A serving of turkey skin is about 2 ounces, and it contains about 100 calories and 6 grams of fat. * Cook it in a healthy way. Avoid frying or deep-frying turkey skin. Instead, bake it, grill it, or roast it.
Does Turkey skin lower cholesterol?
The short answer is: it depends. Turkey skin is high in fat, both saturated and unsaturated. Saturated fat is linked to an increased risk of heart disease, while unsaturated fat can help to lower cholesterol. So, if you’re watching your cholesterol, you may want to limit your intake of turkey skin.