Turkey wings are a beloved appetizer or snack for many. Their rich, meaty flavor and crispy skin make them hard to resist. But are these tasty turkey pieces good for you or just an indulgence? We took a deeper dive into the nutrition facts on turkey wings to find out.
The Nutrients in Turkey Wings
First, let’s look at what’s actually in a turkey wing. Turkey wings are considered a dark meat cut of the bird. Here is the nutrition data for a typical 4 ounce serving of roasted turkey wings with the skin on according to the USDA:
- Calories: 313
- Fat: 23g
- Saturated fat: 7g
- Cholesterol: 170mg
- Sodium: 128mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugar: 0g
- Protein: 27g
Turkey wings also contain various minerals like iron, potassium, phosphorus, and zinc. As well as B vitamins including niacin, vitamin B6, and pantothenic acid.
So what does this nutritional makeup mean for your health when eating turkey wings?
The Benefits of Turkey Wings
There are some advantageous aspects of turkey wings:
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High in protein – With 27g per serving, turkey wings are an excellent source of protein. This nutrient provides amino acids that are essential for building and repairing muscle tissue.
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Low in carbs – Turkey wings contain no carbs or sugar, which makes them fit into low-carb eating plans like the keto diet. Limiting carbs can help regulate blood sugar levels.
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Provides iron – The iron content in turkey wings helps prevent anemia by supporting oxygen transportation throughout the bloodstream
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Contains vitamins and minerals – B vitamins, zinc, selenium and other micronutrients in turkey wings aid immune function and overall health.
So in terms of their stellar protein content and abundance of key micronutrients, turkey wings can certainly be a smart and nutrient-dense food choice. However, there are also some potential drawbacks to consider when it comes to turkey wings.
The Potential Downsides of Turkey Wings
Here are a few of the less advantageous aspects of turkey wings from a nutritional standpoint:
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High in fat and calories – The 23g of fat accounts for over a third of the total calories in a turkey wing. The skin adds significant saturated fat and calories.
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High in cholesterol – A turkey wing contains 170mg of cholesterol, which is more than half of the recommended 300mg daily limit for healthy adults. Too much dietary cholesterol can increase risk of heart disease.
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May be high in sodium – Turkey wings are often heavily seasoned with salt or served with dipping sauces that can hike up the sodium level. Excess sodium intake is linked to high blood pressure.
So while turkey wings can provide ample protein and micronutrients, their potential to be high in fat, cholesterol and sodium needs to be kept in mind.
Tips for Enjoying Turkey Wings More Healthfully
The good news is there are easy ways to lighten up turkey wings:
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Remove the skin before eating to significantly cut the fat, cholesterol and calories.
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Opt for baking, grilling or air frying instead of deep frying turkey wings.
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Use fresh herbs, spices, citrus, vinegar and other flavors rather than salt for seasoning.
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Enjoy turkey wings in moderation as a side dish rather than an entire meal.
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Pair turkey wings with healthy sides like vegetables, salads and whole grains.
With some simple preparation and serving adjustments, it’s easy to enjoy the signature flavor of turkey wings while limiting any heavy negatives to your diet.
The Verdict: Can Turkey Wings Be Part of a Healthy Diet?
At the end of the day, are turkey wings healthy? In moderation and prepared wisely, turkey wings can absolutely have a place in an overall nutritious diet. Their stellar protein content, vitamins, and minerals make them more than just an indulgent snack. However, portions and cooking methods need to be considered. When accompanied by plenty of other wholesome foods, turkey wings can be incorporated into a balanced way of eating.
So savor the juicy meat, seasoning and crispy skin of turkey wings in a mindful way. Pay attention to healthier preparation methods, watch your portions, and pair turkey wings with nutritious sides and you can feel good about enjoying this tasty treat!
Mineral ComparisonMineral comparison score is based on the number of minerals by which one or the other food is richer. The “coverage” charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more FatsFats | +77% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +20.6% |
| Contains more WaterWater | +43.9% |
All nutrients comparison – raw data values
is better in case of low diet
| Low Calories diet |
| Low Fats diet |
| Low Carbs diet |
| Low Glycemic Index diet |
Baked Turkey Wings- A Source of your daily protein
FAQ
Are turkey wings healthy to eat?
Turkey wings are a great source of protein and nutrients like calcium, selenium, and iron. They have more flavor than turkey beasts, making them more pleasant to eat. You can cook them for comfort food or for a healthy protein option.
Are turkey wings better than chicken wings?
Key Takeaways: Turkey wings are slightly higher in calories and fat. Chicken wings offer more protein per serving. Both are excellent sources of essential nutrients like B vitamins and zinc.
How many calories are in a turkey wing?
- Bone removed, raw: 204 calories per wing with skin and meat
- Bone removed, cooked: 88 calories per wing without skin and meat only
- With bone, cooked: 42 calories per ounce with skin and bone removed
Is turkey healthy as chicken?
From a purely health standpoint, turkey is leaner than chicken. It contains less calories, but more protein according to sources online (except for chicken breast which wouldn’t be feasible to only cook only breast meat for Thanksgiving). It has less cholesterol and saturated fat. It also contains more iron.
Are baked turkey wings healthy?
This particular baked turkey wings recipe is healthy. Turkey wings are high in protein and a range of other essential nutrients. With this said, turkey wings are considered dark meat. This means they are higher in calories and fat than turkey breast. So, consume them in moderation and paired with healthy side dishes.
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.
Are turkey wings fattening?
Turkey wings are high in protein and a range of other essential nutrients. With this said, turkey wings are considered dark meat. This means they are higher in calories and fat than turkey breast. So, consume them in moderation and paired with healthy side dishes. Can I bake turkey wings with gravy?
Are honey roasted turkey wings healthy?
Look no further than air fryer honey roasted turkey wings! These wings are crispy, flavorful, and perfect for feeding a large crowd. Plus, they’re simple to make – just toss the wings in a marinade of honey, Dijon mustard, garlic powder, and salt, then air fry until golden brown. So good, no one will ever guess they’re healthy!
Is a turkey wing high in protein?
Turkey wings are a source of protein and other nutrients, such as selenium, iron, and calcium. They make a great, high-protein appetizer, snack, or addition to a main course. Turkey wings are dark meat, which makes them higher in fat and calories than white-meat turkey.
Is it safe to eat turkey wings with the skin on?
The American Heart Association recommends keeping your daily cholesterol intake to less than 300 milligrams per day. If you’re concerned about your cholesterol, you can consider turkey wings with the skin as an occasional indulgence. To reduce your cholesterol intake, consider removing the skin from the wing before eating.