Turkey, whole, meat and skin, cooked, roasted
Whole food · Poultry Products
Photo: Wikipedia
Roasted whole turkey is the centerpiece of festive feasts, offering succulent, lean white meat and richer, flavorful dark meat with a satisfying, tender texture. Its mild, savory taste acts as a perfect canvas for herbs, spices, and gravies. Nutritionally, it's a powerhouse of high-quality protein with very little fat and virtually no carbohydrates.
💚 Why it's loved
People cherish roasted turkey for its role in holiday traditions, symbolizing gathering and celebration. Its versatile, mild flavor makes it a crowd-pleaser that pairs beautifully with countless sides and sauces.
⚠️ Watch-outs & how to enjoy it better
The main downside is that it can be dry if overcooked, and the skin adds significant saturated fat and calories. Those watching sodium should be mindful of brines and seasoned skins. To counteract dryness, brine the bird beforehand or use a meat thermometer to pull it at 165°F (74°C). For a healthier meal, remove the skin before eating and pair the meat with fiber-rich vegetables.
Key benefits
- Excellent source of complete, lean protein for muscle maintenance
- Very low in carbohydrates, making it ideal for low-carb diets
- Rich in B vitamins like niacin and B6 for energy metabolism
- Contains minerals like selenium and phosphorus
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Benjamin Franklin once famously (and humorously) suggested the turkey would have been a more fitting national symbol for the United States than the bald eagle.
Full nutrition (scales with serving)
| Water | 63.5 g |
| Energy | 189 kcal |
| Energy | 790 kj |
| Protein | 28.6 g |
| Total lipid (fat) | 7.4 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.06 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 223 mg |
| Potassium, K | 239 mg |
| Sodium, Na | 103 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 29.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.28 mg |
| Niacin | 9.6 mg |
| Pantothenic acid | 0.95 mg |
| Vitamin B-6 | 0.62 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 87.4 mg |
| Betaine | 3.4 mg |
| Vitamin B-12 | 1.0 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 |
| Vitamin A, IU | 39.0 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 | 0.04 mg |
| Tocopherol, delta | 0.02 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.05 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 15.0 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 | 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 15:0 | 0.01 g |
| SFA 16:0 | 1.4 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.56 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.25 g |
| MUFA 16:1 c | 0.25 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.3 g |
| MUFA 18:1 c | 2.3 g |
| MUFA 20:1 | 0.04 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 | 2.1 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:2 n-6 c,c | 1.8 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.10 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 | 0.08 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:4 | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.10 g |
| Fatty acids, total trans-monoenoic | 0.08 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.08 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 109 mg |
| Tryptophan | 0.29 g |
| Threonine | 1.0 g |
| Isoleucine | 0.80 g |
| Leucine | 1.9 g |
| Lysine | 2.3 g |
| Methionine | 0.72 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.90 g |
| Tyrosine | 0.82 g |
| Valine | 0.90 g |
| Arginine | 1.6 g |
| Histidine | 0.75 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 3.8 g |
| Glycine | 1.4 g |
| Proline | 1.6 g |
| Serine | 1.1 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What's the difference between white and dark turkey meat?
White meat (from the breast) is leaner and milder, while dark meat (from legs and thighs) has more fat, a richer flavor, and is more forgiving during cooking, making it less likely to dry out.
How can I tell when my roasted turkey is done?
The only reliable method is a meat thermometer. Insert it into the thickest part of the thigh without touching bone; it should read 165°F (74°C). The juices should also run clear.
Is turkey skin healthy to eat?
Turkey skin is high in saturated fat and calories. While it adds flavor and crispness, it's best enjoyed in moderation or removed for a leaner meal.