Fried turkey has become a beloved tradition for many families during the holidays. Who can resist the irresistible crunch of the golden fried skin? However there are conflicting opinions on whether indulging in fried turkey is actually bad for your health. In this article we’ll explore the nutrition facts, ways to make it healthier, and tips for safely frying turkey at home.
The Nutrition Profile of Fried Turkey
The primary concern with fried foods tends to be the high amounts of added fat and calories. Frying submerges foods in hot oil, allowing the food to readily absorb a significant amount of fat. However, you may be surprised to learn that fried turkey is not vastly different nutrition-wise compared to roasted turkey.
Here is how they compare for a 35 ounce serving
- Fried turkey with skin: Roughly 190 calories and 11 grams of fat
- Roasted turkey breast: Approximately 165 calories and 7 grams of fat
So while fried turkey does contain a bit more fat and calories, the difference is fairly small. The extra fat and calories are largely coming from the skin, whether you fry or roast the bird. Choosing fried turkey without the skin cuts the numbers down substantially.
Tips to Make Healthier Fried Turkey
There are several easy ways you can make fried turkey a bit better for you
-
Use peanut, canola or avocado oil instead of lard or hydrogenated oils. The unsaturated fats in these oils are healthier and have high smoke points.
-
Maintain the oil temperature between 325-375°F. This prevents the turkey from soaking up excess oil.
-
Avoid heavy breading or battering which makes the turkey absorb more oil. A light dusting of flour or cornstarch is sufficient.
-
Let excess oil drip off and blot the turkey with paper towels before serving. This removes surface oil.
-
Stick to reasonable portion sizes of 3-4 oz of meat. Avoid going back for seconds.
-
Skip the skin to eliminate a significant source of fat and calories.
-
Change out the frying oil frequently instead of reusing the same oil. Reused oil is more prone to smoking and releases free radicals.
Potential Health Benefits of Fried Turkey
Enjoyed in moderation, fried turkey does have some health perks:
-
The quick frying method seals in moisture, keeping the meat tender and juicy.
-
You get that signature crunch and seasoned flavor from the crispy fried skin that everyone loves.
-
The turkey itself only soaks up a small amount of oil if fried at the proper high temperature.
-
Healthy frying oils like peanut and avocado oil can withstand high frying temperatures.
-
It allows easy portion control compared to carving a whole roasted bird.
Food Safety Tips for Frying Turkey
It’s crucial to keep safety top of mind when deep frying a turkey. Here are some key tips:
-
Only fry outside on a flat, stable surface far away from homes or anything flammable.
-
Use a sturdy propane turkey fryer with an overflow drain valve and thermostat controls. Don’t try to rig your own setup.
-
Ensure the turkey is fully thawed and patted dry. Ice crystals or moisture cause hot oil to bubble vigorously.
-
Keep children and pets safely away from the hot oil. Have an adult manning the fryer at all times.
-
Wear heat protective gloves, goggles, closed toe shoes, and tie back loose hair and clothing.
-
Slowly lower the turkey into the hot oil to prevent overflow. Make sure the oil doesn’t rise above half the turkey height.
-
Have an appropriate fire extinguisher on hand that you know how to operate.
-
Allow the used oil to fully cool before pouring it into a metal container for disposal. Never pour down drains.
How Does Fried Turkey Stack Up Against Roasting?
Comparing nutrition facts, roasted turkey does come out slightly ahead health-wise:
-
Roasting contains fewer calories and less fat, especially when using skinless turkey.
-
It allows the turkey to cook in its own juices without absorbing additional cooking oil.
-
It’s easier to over-consume portions of fried turkey since it comes in pieces rather than a whole bird.
However, the differences are small when enjoying moderate portion sizes of either. Fried turkey can still be incorporated into a balanced diet when consumed only occasionally.
Healthy Alternatives to Frying
If you enjoy crispy turkey but want to minimize oil, consider these other cooking methods:
-
Air Fryer: Uses a small amount of oil to make turkey crispy with far fewer calories than deep frying.
-
Grilling: Get delicious charred flavor by grilling skinless turkey cutlets, wings, thighs or drums. Avoid fatty glazes.
-
Roasting: Rub skinless turkey breast with herbs and spices for a lean, flavorful roasted option.
-
Smoking: Imparts tender, juicy meat without needing to add butter or oil.
-
Sous Vide: Cooks turkey in a temperature controlled water bath before a quick sear.
The Bottom Line
While deep fried turkey does have some nutritional downsides, enjoyed in moderation it can be part of an overall healthy diet. Focus on reasonable portion sizes, skip the skin, and balance it out with plenty of vegetables, fruits, whole grains and lean proteins.
Be sure to take all necessary safety precautions. When fried carefully using fresh oil in a turkey fryer outdoors, it’s fine to enjoy as an occasional holiday indulgence. Just don’t make it an everyday habit!
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.”
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.
WATCH: Why you shouldn’t put frozen turkey in deep fryer
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.
What is the healthiest way to cook a turkey?
Roasting and smoking tend to be healthier cooking methods than deep-frying and grilling. Skip the skin: The skin tends to be the most concentrated source of PAHs and HCAs. Go easy on the gravy: Gravy made from turkey drippings is rich in saturated fat and a concentrated source of PAHs and HCAs.
Is deep frying very unhealthy?
Deep Frying: Deep frying involves submerging food in a large amount of hot oil. This method tends to use more oil, and the food can absorb a significant amount of it. Deep-fried foods are often high in calories and unhealthy trans fats, which can contribute to weight gain and health issues when consumed in excess.
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.