Calories in a Turkey Wing: A Nutritional Breakdown

The turkey wing is an underrated part of the bird that is often overlooked. But these flavorful appendages pack a surprising nutritional punch. Read on to learn all about the calories, protein, fat, and other nutrients found in turkey wings.

Turkey Wing Basics

Turkey wings come from the section connecting the bird’s body to the tip of the wing. They consist of skin, meat, tendons, cartilage, and bone. Wings can be purchased whole or cut into sections like drummettes. They are inexpensive, easy to cook, and contain lots of collagen for rich, gelatinous texture.

Popular cooking methods for wings include roasting frying braising, and grilling. They work great in soups, stews, salads, sandwiches and more. Their small size makes them perfect for snacking too.

Calorie Count Per Wing

A whole roasted turkey wing contains:

• 204 calories
• 11.1 g fat
• 24.43 g protein
• 0 g carbs

The calories come primarily from the protein and fat. There are no carbohydrates in plain turkey wings.

To put this into perspective here are the calories found in other common wing sizes

• 32 calories in 1 oz cooked wing meat with bone
• 43 calories in 1 oz cooked wing meat without bone
• 227 calories per 100 grams
• 395 calories in 1 medium wing
• 538 calories in 1 large wing

As you can see, calories increase along with wing size. Larger wings or ones with skin and bone intact will be higher.

Nutritional Profile

Now let’s break down the nutrients found in a 204 calorie roasted turkey wing:

Fat – 11.1g

• Saturated Fat – 3g
• Polyunsaturated Fat – 2.6g
• Monounsaturated Fat – 4.2g

Turkey wings contain a good balance of healthy unsaturated fats. But the skin contributes significant saturated fat.

Protein – 24.43g

Turkey is an excellent source of lean protein. The wings supply nearly half your RDI in just one serving.

Sodium – 345mg

Plain wings are not too high in sodium. But brining or seasoning can increase the salt content.

Iron – 1.3mg

Wings provide a useful amount of iron to support healthy blood cell production.

Potassium – 238mg

This mineral helps regulate fluid balance and muscle contraction.

Calcium – 22mg

A modest calcium level to help strengthen bones.

Vitamin A – 0mcg

Wings contain no Vitamin A, unlike other turkey parts with skin.

Vitamin C – 0mg

There is no Vitamin C in turkey wings.

Carbs – 0g

Turkey does not naturally contain any carbohydrates.

Wings Compared to Other Turkey Cuts

How does the nutrition in wings stack up against other turkey parts?

• Turkey breast is leaner with 140 calories and 1g fat per 3 oz. But it has less iron and potassium.

• Turkey thighs have 216 calories and 12g fat per 3 oz. More fatty yet still packed with protein.

• Ground turkey offers similar protein as wings but less iron and more calories when made with dark meat.

• Deli turkey is lower calorie but the sodium is higher due to processing.

The Bottom Line

While not the most popular turkey part, wings provide an impressive nutritional package. For just 204 calories you get lots of protein, healthy fats, key minerals, and collagen-rich connective tissue. Their flavor and convenience make turkey wings a nutritious addition to any meal.