Is Fried Turkey Really That Bad For You?

Fried turkey has developed a bit of a bad reputation over the years as an indulgent, unhealthy holiday treat. However, the truth is that enjoying fried turkey in moderation can absolutely be part of a balanced diet. In this article, we’ll take a closer look at the health impacts of fried turkey, tips for making it healthier, and how to safely deep fry a turkey at home.

The Nutrition of Fried Turkey

The main concern with fried foods tends to be the amount of added fat and calories. Surprisingly though, fried turkey is not too far off from roasted turkey nutritionally. A 3.5 ounce serving of fried turkey with skin contains about 190 calories and 11 grams of fat. A similar serving of roasted turkey breast contains 165 calories and 7 grams of fat.

While fried turkey does have a bit more fat, the difference is fairly minimal. Additionally, turkey skin is the main source of added fat and calories whether roasting or frying. Opting for fried turkey without the skin significantly reduces the fat and calorie content.

Making Healthier Fried Turkey

There are several easy ways to make your fried turkey healthier

• Use peanut, canola or avocado oil These contain healthier unsaturated fats that stand up well to frying temperatures Avoid partially hydrogenated oils

• Maintain oil temperature between 325-375°F: This prevents the turkey from absorbing excess oil.

• Avoid battering or heavy breading: The extra coating just absorbs more oil. A light coat of flour or cornstarch is all you need.

• Drain turkey well before serving: Let excess oil drip off before taking it out of the fryer. Blotting with paper towels helps too.

• Use portion control: Stick to reasonable 3-4 oz servings of meat. Fill up on healthier sides.

• Skip the skin: Go skinless to slash calories and fat intake significantly.

• Change out oil frequently: Reusing oil lowers the smoke point and releases free radicals.

Health Benefits of Fried Turkey

Believe it or not, fried turkey prepared properly does have some health perks:

• Quick cooking locks in moisture: Fried turkey cooks fast, keeping the meat nice and juicy.

• Crunchy, flavorful skin: Frying gives turkey skin an irresistibly crispy, seasoned texture.

• Exposure to oil is minimal: Turkey only soaks up a teaspoon or two of oil when fried correctly at high heat.

• Can use high-heat healthy oils: Oils like avocado, peanut and rice bran stand up well to frying temps.

• Allows easy portion control: Unlike large roasted birds, fried turkeys can easily be served in controlled servings.

Food Safety Tips for Deep Frying Turkey

Deep frying anything comes with inherent fire and burn risks. Follow these tips for safely frying up your holiday bird:

• Fry outside on a flat, sturdy surface away from homes, garages, wooden decks 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.

• Check that your turkey is fully thawed and dry before frying. Ice and moisture cause hot oil to bubble up vigorously.

• Keep children and pets away from the hot oil. Have adults man the fryer at all times.

• Wear gloves and safety goggles to protect from splatter. Tie back loose hair and clothing.

• Slowly lower the turkey into the hot oil to prevent overflow. Oil should not go more than halfway up the turkey.

• Have a fire extinguisher on hand just in case. Know how to use it properly before lighting the propane burner.

• Properly dispose of used oil. Allow it to cool completely before pouring it into a metal container. Recycle or discard per local regulations. Never pour it down the drain.

Is Peanut Oil Safe For Fried Turkey?

Most nutrition experts recommend using peanut oil for frying turkey. However, some people worry whether highly refined peanut oil is safe for those with peanut allergies.

The FDA does not require highly refined oils derived from one of the eight major food allergens to be labeled as allergenic. This is because refined oils contain negligible amounts of allergenic protein from the original food source.

Numerous studies have shown that highly refined peanut oil does not cause allergic reactions in those sensitive to peanuts. The proteins that trigger allergies are removed during the extensive purification process.

Talk to your doctor if you have concerns about using peanut oil, but it is generally considered very low risk for those with peanut allergies. Stick to major commercial brands like Planters that are refined to remove allergens under FDA oversight.

The Verdict: Enjoy Fried Turkey in Moderation

At the end of the day, fried turkey is not as bad as its reputation makes it out to be. When prepared properly using healthy oils and frying methods, it can be an occasional treat within a balanced diet. Use portion control, avoid the skin, and fill up on nutritious sides and appetizers.

Of course roasted turkey is healthier overall, but the difference is fairly small. Everything in moderation is fine, just don’t make fried turkey an everyday habit. Focus on incorporating plenty of vegetables, fruits, whole grains and lean proteins like fish or chicken most of the time.

So this Thanksgiving, go ahead and enjoy some crispy, juicy fried turkey guilt-free. Just be sure to take the necessary safety precautions and invite over some friends or family to share in the finger-lickin’ deliciousness!