Turkey skin is a flavorful and crispy part of the bird that many people enjoy. If you're watching your calorie intake, however, you may be wondering just how much of it you can safely eat. One unit of cooked, roasted turkey skin, which yields from one pound of ready-to-cook turkey, contains 141 calories.

In addition to its calorie content, turkey skin also contains a variety of other nutrients. Here is a breakdown of the nutritional information for turkey skin:

In this article, we'll explore the nutritional benefits and concerns of turkey skin, as well as some tips for incorporating it into your diet in a healthy way.

Calories in Turkey Skin

As mentioned in the introduction, one unit of cooked, roasted turkey skin contains 141 calories. This may not sound like a lot, but if you're watching your overall calorie intake, it can add up quickly. If you're trying to lose weight or maintain a healthy weight, it's important to pay attention to your portion sizes when it comes to turkey skin. Consider using it as a garnish or topping for salads or soups rather than as a main dish.

Protein in Turkey Skin

In addition to its calorie content, turkey skin also contains protein. One unit of cooked, roasted turkey skin contains approximately 18 grams of protein. This can be a good source of fuel for your muscles and can help keep you feeling full and satisfied after a meal. However, it's important to note that turkey skin is also high in fat, which can negate some of the benefits of its protein content. It's important to consume turkey skin in moderation and balance it with other lean sources of protein.

Carbs in Turkey Skin

Turkey skin is not a significant source of carbohydrates, with approximately 1 gram per serving. If you're following a low-carb or ketogenic diet, turkey skin can be a good option for adding flavor and variety to your meals without adding significant amounts of carbs.

Fat in Turkey Skin

One of the primary concerns with turkey skin is its high fat content. One unit of cooked, roasted turkey skin contains approximately 13 grams of fat, including both saturated and unsaturated fats. While some types of fat can be beneficial for our health, such as monounsaturated and polyunsaturated fats, it's important to limit our intake of saturated fats. Too much saturated fat can raise our cholesterol levels and increase our risk of heart disease. If you're consuming turkey skin, be sure to balance it with other sources of healthy fats, such as nuts, seeds, and avocado.

Calcium in Turkey Skin

While turkey skin is not a significant source of calcium, one unit of cooked, roasted turkey skin does contain approximately 6% of the daily recommended value of calcium. Calcium is an important nutrient for bone health, and can also play a role in muscle and nerve function. If you're consuming turkey skin, you can benefit from its small calcium content, but be sure to also include other sources of calcium in your diet, such as dairy products or leafy green vegetables.

Iron in Turkey Skin

One unit of cooked, roasted turkey skin contains approximately 3% of the daily recommended value of iron. Iron is an essential nutrient that is involved in a variety of bodily processes, including the transportation of oxygen throughout the body. Consuming turkey skin can help you meet your daily iron needs, but be sure to also include other sources of iron in your diet, such as lean meats, beans, and leafy green vegetables.

Vitamin A in Turkey Skin

One unit of cooked, roasted turkey skin contains approximately 5% of the daily recommended value of vitamin A. Vitamin A is important for maintaining healthy vision, skin, and immune function. Consuming turkey skin can help you meet your daily vitamin A needs, but be sure to also include other sources of vitamin A in your diet, such as carrots, sweet potatoes, and leafy greens.

Vitamin C in Turkey Skin

Turkey skin is not a significant source of vitamin C. Vitamin C is an important nutrient for immune function, skin health, and wound healing. While turkey skin may not be a good source of this nutrient, you can find it in other foods such as citrus fruits, kiwi, and bell peppers.

Cholesterol in Turkey Skin

One of the concerns with turkey skin is its high cholesterol content. One unit of cooked, roasted turkey skin contains approximately 70 milligrams of cholesterol, which is about 23% of the daily recommended limit for cholesterol. Eating too much cholesterol can raise your blood cholesterol levels and increase your risk of heart disease. If you're consuming turkey skin, be sure to balance it with other sources of lean protein and limit your intake of other high-cholesterol foods, such as egg yolks and full-fat dairy products.

Sodium in Turkey Skin

One unit of cooked, roasted turkey skin contains approximately 170 milligrams of sodium. While this is not a significant amount of sodium on its own, it can add up quickly if you're consuming other high-sodium foods throughout the day. Be mindful of your overall sodium intake, and aim to limit your consumption of processed and packaged foods that are high in sodium.