Turkey, light meat, skin eaten
Common food
Photo: Wikipedia
Turkey light meat with skin is a lean, protein-dense poultry cut offering a mild, savory flavor and a tender yet slightly firm texture. The skin adds a subtle richness and crispness when cooked properly, while the meat itself remains low in carbohydrates and moderate in fat. With 28.28g of protein per 100g, it is a powerhouse for muscle maintenance and satiety.
💚 Why it's loved
People love turkey light meat for its mild, versatile flavor that pairs well with a wide range of seasonings and cooking methods. Its lean profile makes it a staple in healthy eating, while the skin adds a satisfying texture and richness that elevates dishes from simple to indulgent.
⚠️ Watch-outs & how to enjoy it better
Some may find turkey light meat dry if overcooked, and the skin can be high in saturated fat for those monitoring fat intake. To counteract dryness, use moist cooking methods like roasting with broth or brining, and pair with vegetables or whole grains for balanced nutrition. For fat concerns, remove the skin before eating or use it sparingly as a flavor enhancer.
Key benefits
- High-quality protein for muscle repair and growth
- Very low carbohydrate content, suitable for low-carb diets
- Contains B vitamins like niacin and B6 for energy metabolism
- Provides selenium and phosphorus for immune and bone health
- Skin adds healthy fats and enhances flavor without excessive calories
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Turkey was first domesticated by Indigenous peoples in Mesoamerica around 800 BCE, and it became a symbol of Thanksgiving in the United States due to its abundance and association with harvest celebrations.
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 turkey light meat with skin healthy?
Yes, it is high in protein and low in carbs, making it a nutritious choice. The skin adds some fat, but it can be removed for a leaner option.
How should I cook turkey light meat to keep it moist?
Use methods like roasting with broth, brining, or slow cooking. Avoid overcooking by using a meat thermometer to check for an internal temperature of 165°F (74°C).
Can I eat turkey light meat with skin on a low-fat diet?
You can, but consider removing the skin to reduce fat intake. The meat itself is lean, and the skin can be enjoyed in moderation as a flavor enhancer.