Turkey, wing, cooked, skin not eaten
Common food
Photo: Wikipedia
A cooked turkey wing, with the skin removed, is a lean, protein-dense cut of poultry. It offers a mild, savory flavor with a tender, slightly fibrous texture that readily absorbs marinades and sauces. Its standout nutritional feature is its exceptionally high protein content (28.81g per 100g) with virtually no fat or carbohydrates.
Calorie split: 86% protein · 0% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love its clean, adaptable flavor that acts as a perfect canvas for bold spices, smoky rubs, and savory glazes. It's a familiar, comforting protein that can be dressed up for a holiday feast or simplified for a quick weeknight meal.
⚠️ Watch-outs & how to enjoy it better
Without the skin, it can be perceived as drier than fattier cuts, requiring careful cooking to retain moisture. To counteract this, brining before cooking or braising in a flavorful liquid are excellent techniques. As a poultry product, it is a common allergen for some individuals.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and repair.
- Very low in fat, especially saturated fat, making it heart-healthy.
- Zero carbohydrates and sugar, ideal for low-carb or ketogenic diets.
- Rich in essential nutrients like niacin, selenium, and phosphorus.
- A versatile, lean protein base for a wide variety of global cuisines.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single turkey wing, when fully extended, can have a span nearly as long as the bird's entire body width.
Full nutrition (USDA data · scales with serving)
| Water | 68.1 g |
| Energy | 139 kcal |
| Protein | 28.8 g |
| Total lipid (fat) | 2.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.65 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 237 mg |
| Potassium, K | 247 mg |
| Sodium, Na | 467 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 29.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.20 mg |
| Niacin | 11.7 mg |
| Vitamin B-6 | 0.76 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 79.0 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 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) | 0.06 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 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 | 0.59 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.37 g |
| SFA 18:0 | 0.18 g |
| Fatty acids, total monounsaturated | 0.62 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 0.55 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.52 g |
| PUFA 18:2 | 0.43 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 76.0 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 turkey wing meat white or dark?
Turkey wing meat is considered dark meat, which has a slightly richer flavor and more myoglobin than breast meat, contributing to its moisture and tenderness when cooked properly.
How do I keep skinless turkey wings from drying out?
Brining in a saltwater solution for 1-2 hours before cooking helps the meat retain moisture. Alternatively, cooking methods like braising, stewing, or slow-roasting with a liquid are very effective.
What's the difference between a turkey wing and a chicken wing?
Turkey wings are significantly larger and meatier than chicken wings, with a more pronounced, savory flavor. They require longer cooking times but are excellent for recipes that call for substantial pieces of poultry.
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 1.39 kcal/g · 83% 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: 1.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.