Is Turkey Skin Good For You? A Nutritionist’s Take on Its Health Benefits and Risks

The turkey is a large bird native to North America that’s 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. For example, dark meat, which is found in active muscles such as the legs or thighs, tends to have more fat and calories than white meat — whereas white meat contains slightly 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 5.5 grams of fat, whereas the same amount without the skin has 139 calories and just 2 grams of fat (4).

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 nutritious lean protein that is a popular centerpiece for holiday meals and family gatherings But when it comes to preparing your festive bird, you may be wondering – is enjoying the flavorful turkey skin worth the health trade-offs? As a nutritionist, I’m here to provide some insights on the potential benefits and drawbacks of eating turkey skin

Turkey Skin Nutrition Facts

The nutrition profile of turkey skin consists of

High in fat and calories – Turkey skin contains a lot of fat, both saturated and unsaturated. A 3 oz. serving of turkey skin has about 213 calories and 18 grams of fat. The calorie and fat content is significantly higher compared to a skinless turkey breast.
Rich in vitamins and minerals – Turkey skin provides B-vitamins, zinc, iron, magnesium, selenium and other micronutrients. These support immunity, metabolism, brain function and heart health.
Contains antioxidants – Turkey skin is a source of antioxidants like carotenoids which can help reduce oxidative stress and cell damage.
Low in protein – While turkey meat is protein-rich, the skin contains minimal protein. An ounce of skin only has around 3 grams of protein.

Potential Benefits of Turkey Skin

Here are some of the ways that eating turkey skin may positively impact health:

Provides satiety – The fat content in turkey skin can help you feel fuller for longer after eating. This may prevent overeating.
Supports brain health – Turkey skin contains choline, an essential nutrient that supports memory, mood and brain development.
Boosts immunity – Selenium and zinc in turkey skin can strengthen immune function.
Improves eyesight – Turkey skin is rich in zeaxanthin, an antioxidant that promotes eye health and protects vision.
Promotes skin health – Vitamin A in turkey skin helps maintain healthy, glowing skin.

Potential Downsides of Eating Turkey Skin

However, there are also some potential negatives of consuming turkey skin:

High in saturated fat – The saturated fat content in turkey skin may raise LDL cholesterol levels, increasing heart disease risk.
Can cause weight gain – With 21 grams of fat per serving, turkey skin is very calorie-dense and may lead to weight gain if eaten in excess.
Risk of salmonella – Cooking the turkey with the skin on increases the risk of salmonella bacteria, which can cause food poisoning.
May trigger digestive issues – The high fat content makes turkey skin difficult for some people to digest, potentially leading to stomach pain or diarrhea.
High sodium content – Turkey skin is quite high in sodium, which may increase blood pressure.

Healthy Ways to Enjoy Turkey Skin

Here are some tips for consuming turkey skin in moderation:

Eat smaller portions – Stick to a 1-2 oz serving instead of eating the whole skin.
Remove visible fat – Trim off excess fatty areas before cooking/serving.
Bake or roast – Cooking methods like baking or roasting are healthier than frying.
Pair with vegetables – Serve skin with fiber-rich veggies to help slow fat digestion.
Limit frequency – Enjoy turkey skin only during special occasions, not daily.

Should You Eat the Skin or Go Skinless?

At the end of the day, whether to eat the turkey skin comes down to your own dietary needs and preferences. If you are limiting sodium, fat or cholesterol, then skinless white meat is the better option.

However, if you don’t have any current health concerns and want to enjoy the skin’s flavor and texture in moderation, that can be perfectly fine too. Talk to your doctor if you have questions about what’s right for your health.

The Bottom Line

While turkey skin does supply some nutritional value, it is high in saturated fat and sodium. People with heart disease, high cholesterol or blood pressure may want to remove the skin before cooking and consuming. For those without specific health conditions, turkey skin can be enjoyed in moderation as an occasional treat. Just be mindful of portion size, cooking method and your overall fat intake.

is turkey skin good for you

Loaded with B vitamins

Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).

Two thick slices (84 grams) of turkey pack 61% of the DV for vitamin B3, 49% for vitamin B6, and 29% for vitamin B12 (1).

These B vitamins have many benefits:

Vitamin B3 (niacin). This vitamin is important for efficient energy production and cell communication (15).
Vitamin B6 (pyridoxine). This vitamin supports amino acid formation and helps produce neurotransmitters (16).
Vitamin B12. B12 is vital for DNA production and the formation of 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, other studies claim that processed meat — not red meat itself — has a negative effect on health (5, 13, 14).

7 Health Benefits Of Eating Turkey

FAQ

Is there any nutrition in turkey skin?

1 unit (yield from 1 lb ready-to-cook turkey) of turkey, skin only (All classes, cooked, roasted) contains 147 Calories. The macronutrient breakdown is 1% carbs, 78% fat, and 21% protein. This is a good source of vitamin b12 (23% of your Daily Value).

Is turkey better for you than chicken?

Both chicken and turkey provide healthy protein. Generally, chicken tends to be higher in vitamin B6 and pantothenic acid, and turkey tends to be lower in calories, fat, and sodium while having more zinc, niacin, and vitamin B12.

Is turkey wing skin healthy?

Nutrients. One roasted turkey wing, with the skin on, contains 64 micrograms of selenium. Selenium is an essential nutrient for overall health.

Is turkey meat good or bad for you?

As long as you don’t eat too much turkey, it is a healthy way to get the protein you need. It’s also a good source of beneficial vitamins and minerals like magnesium and niacin. Turkey is also an excellent source of selenium.