Turkey, light and dark meat, roasted, skin eaten
Common food
This is roasted turkey, both light and dark meat, with the skin left on, offering a rich, savory flavor and a satisfying, slightly crispy texture from the skin. Nutritionally, it is a powerhouse of protein (27.48g per 100g) with minimal carbs, making it a staple for high-protein, low-carb diets. The inclusion of dark meat and skin adds a deeper, more succulent mouthfeel and a boost of healthy fats compared to skinless breast alone.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People adore roasted turkey for its comforting, savory depth and versatility—it's the centerpiece of holiday feasts and a reliable weeknight protein. The combination of tender meat and crispy skin creates a textural contrast that feels indulgent yet wholesome.
⚠️ Watch-outs & how to enjoy it better
The skin and dark meat can be high in saturated fat, which may concern those monitoring cholesterol or heart health. To mitigate, pair it with fiber-rich vegetables like roasted Brussels sprouts or a leafy salad, and practice portion control by using the skin as a flavor accent rather than the main event.
Key benefits
- Excellent source of complete protein for muscle repair and satiety
- Very low in carbohydrates, suitable for keto and low-carb diets
- Provides B vitamins like niacin and B6 for energy metabolism
- Contains minerals like selenium and phosphorus for immune and bone health
- Skin adds flavor and fat-soluble vitamins, enhancing meal satisfaction
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Turkeys were domesticated by Indigenous peoples in Mesoamerica over 2,000 years ago, and the wild turkey was later introduced to Europe by Spanish explorers in the 16th century.
Full nutrition (USDA data · scales with serving)
| Water | 63.5 g |
| Energy | 183 kcal |
| Protein | 27.5 g |
| Total lipid (fat) | 7.5 g |
| Carbohydrate, by difference | 0.04 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.99 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 226 mg |
| Potassium, K | 238 mg |
| Sodium, Na | 465 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 29.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.27 mg |
| Niacin | 9.4 mg |
| Vitamin B-6 | 0.59 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 83.4 mg |
| Vitamin B-12 | 1.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.56 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.26 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.08 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 102 mg |
Amino acid profile (per 100g)
Estimated from Turkey, mechanically deboned, from turkey frames, raw — USDA does not publish this profile for Turkey.
| Tryptophan | 0.11 g |
| Threonine | 0.64 g |
| Isoleucine | 0.50 g |
| Leucine | 1.1 g |
| Lysine | 1.2 g |
| Methionine | 0.37 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.55 g |
| Tyrosine | 0.47 g |
| Valine | 0.54 g |
| Arginine | 0.87 g |
| Histidine | 0.50 g |
| Alanine | 0.87 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.78 g |
| Proline | 0.65 g |
| Serine | 0.62 g |
FAQ
Is roasted turkey with skin healthier than skinless?
The skin adds fat and calories but also flavor and some nutrients. For a balance, enjoy the skin occasionally or in moderation while focusing on leaner cuts for daily meals.
How does turkey compare to chicken nutritionally?
Turkey is slightly higher in protein and lower in fat per 100g, especially in breast meat, but dark meat and skin can make it similar to chicken. Both are excellent lean protein sources.
Can I eat roasted turkey on a low-carb diet?
Absolutely—roasted turkey has virtually no carbs (0.04g per 100g), making it ideal for keto, paleo, and low-carb lifestyles. Pair it with non-starchy veggies for a balanced meal.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.83 kcal/g · 60% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.95 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.