Turkey wings are a delicious and nutritious addition to many meals But before chowing down, you may wonder just how many calories are packed into these turkey appendages This article will break down the calorie and nutrient content of turkey wings to help you determine if they fit into your diet.
The Basics of Turkey Wings
Turkey wings come from the wing sections of turkeys. They consist of skin, meat, tendons, cartilage and bone. The wings can be purchased whole or cut into smaller drumstick and flat/tip sections.
Turkey wings are prepared in various ways including roasting, braising grilling and frying. The cooking method impacts the final calorie content. Including or removing the skin also significantly alters calories and fat.
Below is a calorie overview for a typical roasted turkey wing based on data from the USDA FoodData Central.
Calorie Count for Roasted Turkey Wings
- 1 roasted turkey wing (174g)
- 313 calories
- 18g fat (5g saturated)
- 0g carbs
- 35g protein
This provides 32% of the RDI for fat and 70% of the RDI for protein based on a 2000 calorie diet
The total calories come mostly from fat (51%) and protein (44%). There are no carbohydrates in turkey wings.
Calorie Variations
The calorie content can vary quite a bit depending on several factors:
Skin or No Skin
- Skin on: 313 calories (174g)
- Skin removed: 204 calories (90g)
Leaving the crispy skin on adds 109 more calories and 7g of fat.
Wing Section
- Drumstick: 249 calories (133g)
- Flat/tip: 149 calories (85g)
The meatier drumstick contains 100 more calories than the flat or tip.
Cooking Method
- Roasted: 313 calories (174g)
- Braised: 263 calories (174g)
- Fried: 426 calories (174g)
Frying adds 113 calories compared to roasting. Braising reduces calories by about 50.
Wing Size
Calories vary greatly depending on the size of the wing:
- Small: 204 calories (90g)
- Medium: 395 calories (174g)
- Large: 538 calories (236g)
An extra large wing has over 2.5 times the calories of a small one!
Nutritional Benefits
Beyond protein, turkey wings provide some other valuable nutrients:
- Selenium – 57% DV
- Zinc – 17% DV
- Vitamin B3 – 26% DV
- Vitamin B6 – 20% DV
- Vitamin B12 – 12% DV
- Phosphorus – 18% DV
- Choline – 11% DV
These nutrients support immune function, metabolism, brain health and energy levels.
Weight Loss Considerations
At 313 calories for an average roasted wing, turkey wings can fit into a weight loss diet with proper portioning. Potential ways to reduce calories:
- Remove the skin
- Opt for a smaller wing
- Choose flat/tip section over drumstick
- Bake or braise instead of frying
- Balance with lower calorie sides like veggies
Limit portion to 1 medium wing or 2 small wings to keep calories in check.
The Bottom Line
A roasted turkey wing contains about 313 calories, with over half coming from fat. Exact calories vary significantly based on skin, cooking method, wing section and size. While not low calorie, turkey wings can be incorporated into a healthy diet in moderation thanks to their high protein, low carb nutritional profile.
Juicy Baked Turkey Wings | You’ll Never Bake Turkey Any Other Way
FAQ
Are turkey wings healthier than chicken wings?
How many calories in a single wing?
Can you eat turkey wings on a diet?
How many calories in a grilled Turkey Wing?
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Serving Size
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Calories
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1 small (yield after cooking, bone removed)
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204
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100 g
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227
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1 medium (yield after cooking, bone removed)
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395
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1 large (yield after cooking, bone removed)
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538
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How many calories are in baked turkey wings?
Calories per serving of Baked Turkey Wings. 213 calories of Cream of Mushroom Soup, (1 cup (8 fl oz)) 38 calories of Green Peppers (bell peppers), (1 cup, strips) 28 calories of Turkey, fryer-roasters, wing, meat only, raw, (1 unit (yield from 1 lb ready-to-cook turkey)) 17 calories of Pepper, red or cayenne, (1 tbsp)
How many calories are in a small turkey wing?
There are 204 calories in 1 small Turkey Wing. Calorie breakdown: 51% fat, 0% carbs, 49% protein. There are 204 calories in 1 small Turkey Wing. Get full nutrition facts and other common serving sizes of Turkey Wing including 1 oz, with bone of and 1 oz, with bone of cooked.
How many calories are in a roasted turkey wing?
One roasted turkey wing, with both meat and skin, contains 313 calories and 4.5 grams of fat, according to the USDA Nutrient Database.
How many calories are in a smoked turkey wing?
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. What is my Recommended Daily Intake (RDI)? There are 543 calories in 1 large Smoked Turkey Wing (Skin Eaten). Calorie breakdown: 50% fat, 0% carbs, 50% protein.
How many calories are in a 3 ounce turkey wing?
There are 129 calories in 3 ounces, with bone of cooked Turkey Wing. Calorie breakdown: 51% fat, 0% carbs, 49% protein. Related Types of Turkey: White Turkey (Deli Cut Rotisserie)
How much does a turkey wing with the skin weigh?
A turkey wing with the skin weighs on average about 3 ounces. A roasted turkey wing makes for a protein-packed main course. If you’re watching your intake of cholesterol, it’s best to remove the skin from the turkey wing before eating.