Turkey Wing Meat (Raw, Skin-On)
Turkey wing meat, particularly from the raw, skin-on parts, is a flavorful and nutrient-dense option for your cooking needs. This meat is not only versatile, making it ideal for roasting, grilling, or slow-cooking, but it also provides a range of essential nutrients to support a balanced diet. Below is a comprehensive breakdown of its nutritional composition, which makes it a great choice for those seeking a high-protein, low-carb meal.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 202.0 kcal |
| Protein | 19.53 g |
| Total Fat | 13.79 g |
| Saturated Fat | 3.549 g |
| Carbohydrates | 0.05 g |
| Fiber | 0.0 g |
| Sugar | 0.03 g |
| Calcium | 8.0 mg |
| Iron | 0.68 mg |
| Magnesium | 17.0 mg |
| Phosphorus | 139.0 mg |
| Potassium | 192.0 mg |
| Sodium | 67.0 mg |
| Zinc | 2.14 mg |
| Copper | 0.049 mcg |
| Manganese | 0.007 mg |
| Selenium | 18.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.033 mg |
| Riboflavin (B2) | 0.121 mg |
| Niacin (B3) | 5.61 mg |
| Vitamin B6 | 0.538 mg |
| Folate | 6.0 mcg |
| Vitamin B12 | 0.91 mcg |
| Vitamin A | 30.0 mcg |
| Vitamin E | 0.1 mg |
| Vitamin D2 | 0.5 mcg |
Allergen Information
Turkey wing meat is naturally free from common allergens such as dairy, gluten, and soy. However, when preparing it, especially if using pre-marinated or pre-seasoned options, it’s essential to check for any added ingredients or flavorings that may contain allergens. Always be cautious if you’re preparing turkey meat for individuals with food sensitivities.
Dietary Preferences
- High Protein: With nearly 20 grams of protein per 100 grams, turkey wing meat is an excellent choice for those looking to build muscle, maintain a healthy weight, or improve overall protein intake.
- Low Carb: This meat contains less than 1 gram of carbs, making it an ideal protein source for low-carb and ketogenic diets.
- Gluten-Free: Turkey meat is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity.
- Paleo & Whole30 Friendly: Turkey wing meat fits perfectly within Paleo and Whole30 dietary guidelines, as it’s a whole food free from processed sugars and grains.
Cooking Tips & Advice
Turkey wing meat, with its skin-on, offers a rich, savory flavor and a slightly crispy texture when cooked properly. Here are some tips to get the best out of your turkey wing meat:
- Roasting: For crispy skin and juicy meat, roast turkey wings at a high temperature (around 400°F or 200°C) for 35-40 minutes, depending on the size of the wings. You can marinate the wings with herbs and spices for added flavor.
- Grilling: Grilling turkey wings gives them a smoky taste. Brush with your favorite marinade or seasoning and grill over medium heat for 20-25 minutes, turning occasionally.
- Slow-Cooking: If you prefer a tender, melt-in-your-mouth result, slow-cook the wings in a crockpot with vegetables, herbs, and a flavorful broth for several hours.
- Healthier Option: To reduce fat content, consider removing the skin before cooking, though the skin does contribute to flavor and moisture.
Conclusion
Raw turkey wing meat (skin-on) is a nutritious and versatile option to include in your culinary repertoire. It’s an excellent source of protein and essential vitamins and minerals, including B-vitamins, iron, phosphorus, and selenium, making it a valuable addition to any meal plan. Whether you’re preparing a hearty roast or a slow-cooked dish, turkey wings provide both flavor and nutritional benefits that make them a go-to protein for many health-conscious home cooks.
