Turkey Skin (Whole, Raw – Light and Dark)
Turkey skin, sourced from both the light and dark portions of the whole bird, offers a rich and flavorful addition to various dishes. The skin, known for its crispy texture when cooked, holds a wealth of nutrients that can enhance the overall nutritional profile of your meal. While it is primarily a source of fat, it also contains several key vitamins and minerals that contribute to a balanced diet.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 407 kcal |
| Protein | 12.96 g |
| Fat | 38.93 g |
| Saturated Fat | 10.43 g |
| Carbohydrates | 0.16 g |
| Fiber | 0.0 g |
| Sugar | 0.1 g |
| Calcium | 13 mg |
| Iron | 0.85 mg |
| Magnesium | 11 mg |
| Phosphorus | 120 mg |
| Potassium | 124 mg |
| Sodium | 62 mg |
| Zinc | 1.1 mg |
| Copper | 0.053 mcg |
| Manganese | 0.012 mg |
| Selenium | 10.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.021 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 3.905 mg |
| Vitamin B6 | 0.166 mg |
| Folate | 4.0 mcg |
| Vitamin B12 | 0.88 mcg |
| Vitamin A | 85.0 mcg |
| Vitamin E | 0.09 mg |
| Vitamin D2 | 1.1 mcg |
Allergen Information
Turkey skin, in its raw form, does not typically contain common allergens such as dairy, gluten, or nuts. However, those with allergies to poultry should exercise caution when consuming any part of the turkey, including the skin. It is always best to verify with the source of your turkey to ensure it is prepared safely if you have any food sensitivities.
Dietary Preferences
- Keto-Friendly: With its high fat content and negligible carbohydrates, turkey skin is an excellent choice for those following a ketogenic or low-carb diet.
- Paleo: As a whole, natural food, turkey skin fits well within the principles of the paleo diet, providing a rich source of animal fats.
- Gluten-Free: Naturally free of gluten, turkey skin can be safely included in gluten-free meal plans.
- Low-Carb: The minimal carbohydrate content makes it an ideal option for low-carb and carnivore diets.
Advice
While turkey skin is a flavorful and nutritious component of the turkey, it is important to note that it is high in fats, particularly saturated fats. This makes it a food to enjoy in moderation, particularly for those mindful of their fat intake. To optimize its nutritional value, consider pairing turkey skin with leaner cuts of turkey or vegetables to balance the overall meal. Additionally, turkey skin is best enjoyed after cooking it to a crispy, golden perfection, which adds texture and richness to various recipes.
Conclusion
Incorporating turkey skin into your dishes can elevate both the taste and nutritional value of your meal. With a rich source of healthy fats, essential vitamins, and minerals, it offers a decadent addition to your holiday table or any poultry-based recipe. However, be mindful of its high-fat content and enjoy it as part of a balanced diet. Whether crisped up as a snack or used in savory stuffing, turkey skin can be a tasty and satisfying ingredient.
