How Many Calories Are in a Turkey Wing? A Closer Look at This Popular Snack

Turkey wings are a beloved snack, especially in the American South. But with calories and fat to consider, you may wonder – how many calories are actually in a turkey wing? Let’s take a closer look.

Turkey wings come from the wing sections of turkey. They consist of a combination of skin, meat cartilage and bone.

Turkey wings are often prepared by:

• Roasting
• Frying
• Braising
• Smoking

The cooking method brings out the flavor and makes these turkey parts nice and tender

Some key things to know about turkey wings:

• They contain a higher ratio of skin, fat, and cartilage compared to turkey breast meat.

• The wing drumette (the top section) contains the most meat. The other wing sections have less meat.

• Wings can be eaten bone-in or bone-removed depending on personal preference.

• They are budget-friendly and easy to cook.

Overall, turkey wings make a tasty, juicy snack or appetizer. But the next question is…

How Many Calories Are in a Turkey Wing?

When people ask “how many calories are in a turkey wing?” – the answer can vary for a few reasons:

Factors that affect turkey wing calories:

• Cooking method – Fried wings absorb more oil, increasing calories. Roasted or braised wings have fewer calories.

• Portion size – The larger the wing, the more calories it will provide.

• With or without skin – Skin adds significant calories from fat.

• With or without bone – Bones don’t add calories, only weight.

To get a good idea of turkey wing calories, let’s look at some common portion sizes.

Calorie count for common turkey wing sizes:

• 1 average turkey wing (about 3 oz) with skin, bone-in has around 170 calories

• 1 jumbo turkey wing (5 oz) with skin, bone-in contains approximately 280 calories

• 1 whole small wing (2 oz) no skin, bone removed has about 110 calories

As you can see, wing size, cooking method, and whether skin/bone is left on makes a big difference in calories.

So far we’ve focused on roasted wings – but now let’s look at the calorie impact of frying.

Fried vs Baked Turkey Wings

Frying turkey wings adds a lot of additional calories from oil absorption.

For example:

• 1 small fried turkey wing with skin can have over 500 calories

Whereas a similar sized baked wing may have only 170 calories – 3 times less!

Here are some tips for lightening up fried turkey wings:

• Remove the skin after cooking to slash calories in half

• Opt for smaller wings which absorb less oil than jumbo wings

• Use an air fryer to mimic frying with a fraction of the oil

• Brine wings first – brining makes wings juicier so they absorb less oil during frying

• Make your own rub instead of batter – go easy on buttermilk and flour dredges

• Pat wings dry before frying – moisture causes more spatter and oil absorption

With some adjustments, fried wings can still fit into a healthy diet!

The Fat and Protein in Turkey Wings

Beyond calories, let’s look at other turkey wing nutrition facts:

Fat content:

• Skin-on wings have about 15 g fat per 3 oz serving

• Skinless wings contain just 3 g fat

Clearly the skin contributes a good amount of fat, so remove it to lower fat intake.

The type of fat: over half the fat in turkey wings is monounsaturated or polyunsaturated – healthier forms than saturated.

Protein content:

Turkey wings contain around 15-20g protein per 3 oz serving.

The meaty drumette section provides more protein than other parts of the wing.

Benefits of turkey wing protein:

• High quality, lean protein

• Helps maintain and repair muscles

• Keeps you feeling full and satisfied

Overall, turkey wings can fit into a balanced diet when portion sizes and cooking methods are considered. Moderation is key, as with any meat.

Healthier Ways to Enjoy Turkey Wings

Here are some tips for keeping turkey wings light while maximizing nutrition:

• Remove skin after cooking to reduce fat intake

• Stick to a drumette or two to control portions

• Bake, roast, or braise instead of frying

• Enjoy with veggie sides like roasted Brussels sprouts

• Use a dry rub or sauce instead of heavy batter

• Make your own marinades with Greek yogurt or hot sauce to limit calories

• Portion wings into snack bags to prevent overeating

The Bottom Line

So how many calories are in a turkey wing? An average 3 oz roasted turkey wing with skin contains about 170 calories and 15 g fat. But cooking method, portion size, skin and bone all affect the nutrition numbers. While they aren’t the leanest choice, turkey wings can be incorporated into a healthy eating pattern when prepared properly. Moderation and mindful choices as part of an overall balanced diet is key.