Large native to North America, turkeys are raised on farms and hunted in the wild. 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. For instance, white meat has slightly more protein than dark meat, which is found in active muscles like the thighs and legs. However, dark meat typically has more fat and calories than white meat (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. 5 grams of fat, compared to 139 calories and only 2 grams of fat in the same amount without the skin (4)
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5).
Hey there Thanksgiving enthusiasts and health-conscious foodies! We all know the irresistible allure of crispy, golden turkey skin. It’s a Thanksgiving tradition a salty, savory delight that’s hard to resist. But is it actually good for you? The answer, surprisingly, is not as straightforward as you might think.
The Good News:
- More good fat than bad fat: While turkey skin does contain fat, it’s mostly the monounsaturated kind, which is considered “good” fat. This type of fat can actually help lower your cholesterol levels and reduce your risk of heart disease.
- Not as bad as it used to be: The American Heart Association has revised its guidelines on a heart-healthy diet, emphasizing choosing lean cuts of meat and poultry over processed forms. While turkey skin isn’t exactly “lean,” it’s not the villain it was once thought to be.
The Not-So-Good News:
- Still adds fat and calories: Let’s be real, turkey skin is not a health food. It does add extra calories and fat to your meal. A 3-ounce serving of roasted turkey breast with skin contains about 4.5 grams of fat and 139 calories, compared to 1.8 grams of fat and 125 calories without the skin.
- Moderation is key: While the occasional indulgence in turkey skin won’t derail your healthy eating goals, it’s important to enjoy it in moderation. Stick to a small serving, and remember that there are plenty of other delicious and nutritious Thanksgiving dishes to enjoy.
Creative Ways to Enjoy Turkey Skin:
- Crispy skin salad topper: Break up the crispy skin and sprinkle it over your salad for a flavorful and textural crunch.
- Stuffing ingredient: Add chopped turkey skin to your stuffing for a savory and satisfying boost.
- Deep-fried turkey skin bites: This is a decadent treat, but a fun way to enjoy the skin in a different way. Just be sure to use healthy oil and avoid overindulging.
Tips for Preparing Turkey Skin:
- Remove excess fat: Before cooking, trim off any excess fat from the skin. This will help reduce the overall fat content.
- Cook it slowly: Cooking the skin slowly over low heat will help it render out some of the fat and become crispy.
- Season it up: Add your favorite spices and herbs to the skin for extra flavor.
So, is turkey skin good for you? It depends on your perspective. While it’s not the healthiest part of the Thanksgiving turkey, it’s not the dietary demon it was once made out to be. Enjoy it in moderation, and don’t feel guilty about indulging in this Thanksgiving tradition. Just remember, there are plenty of other delicious and nutritious options on the table to balance out your meal.
Happy Thanksgiving!
Additional Resources:
- American Heart Association: Is turkey healthy for you? Read this before you gobble any: https://www.heart.org/en/news/2021/11/23/is-turkey-healthy-for-you-read-this-before-you-gobble-any
- NorthJersey.com: Sin of skin – Thanksgiving peel n’ eat guilty pleasure: https://www.northjersey.com/story/life/food/2016/11/21/sin-of-skin-peel-n-eat-guilty-pleasure/93814752/
Enjoy your Thanksgiving feast!
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick slices (84% grams) of turkey constitute 2061% of the daily value for vitamin B3, 2049% for vitamin B6, and 2029% for vitamin B12%20 (1)
These B vitamins have many benefits:
- Vitamin B3 (niacin). This vitamin is necessary for effective cellular communication and energy production (15).
- Vitamin B6 (pyridoxine). This vitamin aids in the synthesis of neurotransmitters and promotes the formation of amino acids (16).
- Vitamin B12. Red blood cell formation and DNA synthesis depend on vitamin B12 (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).
Other research, however, contends that processed meat, not red meat itself, is harmful to health (5, 13, 14).