Turkey, light meat, roasted, skin eaten
Common food
Roasted turkey light meat with the skin on is a lean, savory protein powerhouse with a satisfyingly tender texture and a subtle, rich flavor from the rendered skin. At just 169 calories per 100g, it delivers a substantial 28g of protein while remaining virtually carb-free, making it a staple for high-protein, low-carb diets. The skin adds a layer of crispiness and fat that enhances the meat's otherwise mild, clean taste.
💚 Why it's loved
People love it for its versatile, mild flavor that pairs beautifully with a wide range of seasonings, from simple salt and pepper to complex herb rubs. It's a cultural centerpiece for holiday meals, especially in North America, and its lean, satisfying texture makes it a go-to for both festive dinners and everyday meal prep.
⚠️ Watch-outs & how to enjoy it better
The skin, while flavorful, can be high in saturated fat and sodium, which may concern those monitoring heart health or blood pressure. To mitigate this, you can remove the skin before eating or pair the meat with fiber-rich vegetables like roasted Brussels sprouts or a leafy green salad to balance the meal. For those watching sodium, choose unseasoned or low-sodium roasted turkey and use herbs and spices for flavor.
Key benefits
- Excellent source of lean protein for muscle maintenance and satiety
- Very low in carbohydrates and sugar, ideal for keto or low-carb diets
- Rich in B vitamins, particularly niacin and B6, for energy metabolism
- Provides essential minerals like selenium and phosphorus
- The skin adds healthy fats and flavor without excessive calories
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single serving of roasted turkey light meat provides more than half of the daily recommended intake for selenium, a mineral crucial for thyroid function and antioxidant defense.
Full nutrition (scales with serving)
| Water | 65.0 g |
| Energy | 169 kcal |
| Protein | 28.3 g |
| Total lipid (fat) | 5.5 g |
| Carbohydrate, by difference | 0.03 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.73 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 236 mg |
| Potassium, K | 247 mg |
| Sodium, Na | 468 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 29.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.21 mg |
| Niacin | 11.4 mg |
| Vitamin B-6 | 0.72 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 77.7 mg |
| Vitamin B-12 | 0.90 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 10.0 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 |
| Fatty acids, total saturated | 1.6 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 | 0.02 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.41 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.19 g |
| MUFA 18:1 | 1.7 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 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 | 84.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is roasted turkey light meat with skin a good source of protein?
Yes, it's an excellent source, providing about 28 grams of protein per 100 grams, which is high for its calorie count.
How does the skin affect the nutritional profile?
The skin adds fat and calories, increasing the total fat content to about 5.55g per 100g, but it also contributes to the flavor and texture that many enjoy.
Can I eat this on a low-carb diet?
Absolutely, with only 0.03g of carbs per 100g, it's virtually carb-free and perfect for low-carb or ketogenic eating plans.