Turkey Dark Meat (Raw, Skin-On)
Turkey dark meat, especially when it’s skin-on, is a rich and flavorful option, perfect for a hearty meal. Often favored for its slightly higher fat content compared to white meat, dark turkey meat offers a savory profile and juicy tenderness. Raw turkey dark meat with skin is an excellent source of protein and essential nutrients, making it a versatile addition to numerous dishes, from hearty roasts to flavorful stews.
Nutritional Breakdown
Here’s a comprehensive look at the nutritional profile of raw turkey dark meat (skin-on), which provides a variety of important nutrients:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 161 kcal |
| Protein | 19.81 g |
| Total Fat | 8.97 g |
| Saturated Fat | 2.41 g |
| Carbohydrates | 0.15 g |
| Fiber | 0.0 g |
| Sugars | 0.1 g |
| Calcium | 11 mg |
| Iron | 1.0 mg |
| Magnesium | 22 mg |
| Phosphorus | 166 mg |
| Potassium | 208 mg |
| Sodium | 113 mg |
| Zinc | 2.32 mg |
| Copper | 85 mcg |
| Manganese | 0.014 mg |
| Selenium | 20.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.055 mg |
| Riboflavin (B2) | 0.229 mg |
| Niacin (B3) | 5.38 mg |
| Vitamin B6 | 0.391 mg |
| Folate | 6 mcg |
| Vitamin B12 | 1.84 mcg |
| Vitamin A | 26 mcg |
| Vitamin E | 0.11 mg |
| Vitamin D2 | 0.5 mcg |
Allergen Information
Turkey dark meat is generally considered safe for most individuals, though it is important to be cautious if there are specific food allergies. Being a type of poultry, it does not typically cause common allergens such as gluten, soy, or dairy. However, cross-contamination with other allergens is always a possibility in food processing and preparation environments. Always check for any added ingredients like marinades, seasonings, or sauces that might contain allergens.
Dietary Preferences
Turkey dark meat is suitable for a variety of dietary preferences, making it an excellent choice for many eating plans:
- Keto-Friendly: Due to its low carbohydrate content, turkey dark meat is a great option for those following a keto or low-carb diet.
- Paleo-Friendly: As a whole food rich in protein, it aligns perfectly with paleo principles, which emphasize unprocessed animal proteins.
- High-Protein Diets: With almost 20 grams of protein per 100 grams, turkey dark meat is an excellent source of lean protein for muscle building and recovery.
- Gluten-Free: This meat is naturally gluten-free, making it ideal for anyone with gluten sensitivities or celiac disease.
- Low-Carb Diets: With minimal carbohydrates, it’s a solid protein source for low-carb or Atkins diets.
Cooking Advice
Turkey dark meat, especially with the skin, provides a succulent and flavorful cut that is perfect for slow roasting, grilling, or simmering in stews. The skin helps retain moisture during cooking, ensuring the meat stays tender and juicy. To achieve the perfect roast, ensure you cook it to an internal temperature of 165°F (75°C). You can also remove the skin before cooking if you wish to reduce the fat content slightly. For added flavor, season generously with herbs like rosemary, thyme, or garlic, or marinate the turkey for a few hours before cooking.
Conclusion
Raw turkey dark meat (skin-on) is a flavorful, nutrient-packed option for your meals, providing a significant amount of protein and essential vitamins and minerals. With its versatility in cooking, it can easily be incorporated into various dishes, from classic roasts to inventive stir-fries. Whether you’re following a specific dietary plan or simply enjoying a delicious, hearty meal, turkey dark meat is a fantastic choice for a nutritious protein source.
