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).
Turkey is a lean, protein-rich poultry option that is a popular centerpiece for holiday meals and family gatherings But when it comes to preparing your turkey, should you eat the skin or remove it? Many people enjoy the crispy texture and savory flavor of turkey skin However, from a nutritional standpoint, the pros and cons of consuming turkey skin are more complex. In this article, we’ll explore both sides of the debate and provide a science-based answer to the question is turkey skin good for you?
The Potential Benefits of Turkey Skin
Turkey skin contains some nutritional positives that shouldn’t be overlooked. Here are some of the potential benefits:
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Flavor and texture. The skin provides culinary appeal adding delicious flavor, crispiness and juiciness that enhances the eating experience.
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Protein. Turkey skin contains a decent amount of protein. A 1-ounce serving provides around 5-7 grams of protein.
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Vitamin B12. Turkey skin is a source of vitamin B12, which supports red blood cell formation and neurological function.
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Selenium. Turkey skin contains the mineral selenium, which acts as an antioxidant and supports thyroid health.
So in moderation, turkey skin can add some nutritional value and culinary enjoyment to your meal. However, there are some important downsides to consider as well.
The Potential Drawbacks of Turkey Skin
The primary nutritional negatives of turkey skin stem from its high amounts of saturated fat and calories:
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Saturated fat. Turkey skin is rich in saturated fat, providing around 3-5 grams per ounce. Eating too much saturated fat raises LDL (“bad”) cholesterol levels and heart disease risk.
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Calories. A 1-ounce serving of turkey skin packs roughly 80-100 calories. The high calorie density can contribute to weight gain if consumed in large portions.
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Sodium. Turkey skin is sometimes seasoned with salt, further driving up the sodium content. Excess sodium intake is linked with high blood pressure.
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Carcinogens. Cooking turkey skin at high temperatures may produce small amounts of carcinogenic compounds called heterocyclic amines.
So if heart health and weight management are priorities, the high amounts of saturated fat and calories in skin become problematic.
Tips for Enjoying Turkey Skin in a Healthy Way
If you don’t want to fully give up turkey skin, there are some ways to enjoy it in moderation as part of an overall healthy diet:
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Stick to a 1-2 ounce portion of skin. This keeps calories and fat in check.
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Focus your skin intake on special occasions rather than every day.
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Opt for roasted or baked turkey skin rather than fried. This avoids extra oil and carbs from batter.
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Eat plenty of veggies as sides to balance your meal.
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Remove the skin from other portions if having it with your meal.
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Select lower-sodium seasonings like fresh herbs to cut back on salt.
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Eat the meat without skin in sandwiches and other dishes.
With some mindfulness, turkey skin can still be appreciated for its delicious qualities without derailing your nutritional goals.
The Bottom Line: Is Turkey Skin Good for You?
When consumed in moderation, turkey skin can add flavor, texture, and some nutritional value. However, the high amounts of saturated fat and calories are reasons for concern, especially for those focused on heart health or weight management. Overall, removing the skin is the healthier choice for regular meals, while saving it as an occasional indulgence. If you do eat the skin, keep your portion sizes in check, balance it with veggies and healthy carbs, and savor the flavor. This approach allows you to enjoy the benefits of turkey meat while limiting any potential downsides of the skin.
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.