Turkey, whole, light meat, meat and skin, cooked, roasted
Whole food · Poultry Products
Photo: Wikipedia
This is the lean, juicy breast meat of a roasted whole turkey, with its skin left on for added richness. The meat is tender and mild with a subtle, savory flavor, while the skin provides a satisfying, slightly salty crispness. It's a powerhouse of protein with minimal carbohydrates and a moderate amount of fat.
💚 Why it's loved
People love it for its clean, versatile flavor that absorbs seasonings beautifully and serves as a centerpiece for gatherings. It's the quintessential holiday protein, symbolizing celebration and abundance in many cultures.
⚠️ Watch-outs & how to enjoy it better
The skin significantly increases the saturated fat and calorie content, which can be a concern for heart-health-conscious diets. To enjoy it healthily, consider removing the skin before eating or limiting portions, and pair it with fiber-rich vegetables to balance the meal.
Key benefits
- Exceptionally high in complete protein for muscle maintenance.
- Very low in carbohydrates, suitable for low-carb diets.
- Provides B vitamins like niacin and B6 for energy metabolism.
- A good source of selenium, an important antioxidant mineral.
- Leaner than many other roasted meats with skin.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The wild turkey was so revered by Benjamin Franklin that he once suggested it, not the bald eagle, as the national bird of the United States.
Full nutrition (scales with serving)
| Water | 64.8 g |
| Energy | 177 kcal |
| Energy | 739 kj |
| Protein | 29.6 g |
| Total lipid (fat) | 5.6 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.05 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.80 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 230 mg |
| Potassium, K | 248 mg |
| Sodium, Na | 101 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 29.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.21 mg |
| Niacin | 11.6 mg |
| Pantothenic acid | 0.90 mg |
| Vitamin B-6 | 0.77 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 82.5 mg |
| Betaine | 5.9 mg |
| Vitamin B-12 | 0.50 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 |
| Vitamin A, IU | 35.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.01 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.04 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 14.0 iu |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin D3 (cholecalciferol) | 0.40 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 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 15:0 | 0.01 g |
| SFA 16:0 | 1.1 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.41 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.19 g |
| MUFA 16:1 c | 0.19 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 1.7 g |
| MUFA 18:1 c | 1.7 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:2 n-6 c,c | 1.4 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.08 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.07 g |
| Fatty acids, total trans-monoenoic | 0.06 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.06 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 89.0 mg |
| Tryptophan | 0.30 g |
| Threonine | 1.0 g |
| Isoleucine | 0.83 g |
| Leucine | 2.0 g |
| Lysine | 2.4 g |
| Methionine | 0.75 g |
| Cystine | 0.28 g |
| Phenylalanine | 0.94 g |
| Tyrosine | 0.85 g |
| Valine | 0.94 g |
| Arginine | 1.7 g |
| Histidine | 0.78 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.9 g |
| Glycine | 1.5 g |
| Proline | 1.7 g |
| Serine | 1.2 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is roasted turkey light meat with skin a healthy choice?
It's an excellent source of lean protein, but the skin adds significant saturated fat and calories. For a healthier option, remove the skin or enjoy it in moderation.
How does the nutrition compare to chicken breast?
Per 100g, turkey light meat with skin is slightly lower in calories and fat than roasted chicken breast with skin, but the protein content is very similar.
What's the best way to keep it from drying out?
Brining before cooking helps retain moisture. Roasting at a consistent temperature and not overcooking are key. Letting it rest after cooking allows juices to redistribute.