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Does Turkey Have Protein?

Yes, turkey does contain protein.

More Info: Turkey is a high protein low fat alternative to red fatty meats.  The key to selecting the healthiest portion of meat is choosing the right portion of the bird. 

Turkey Parts and Nutritional Value

The portion of the bird that you choose can make a sizable difference when it comes to its nutritional value.  As an example, the protein value of a 3 ½-ounce portion can range from 19 grams to 30 grams in while the calories can range from 161 to a whopping 482. 

Breast without Skin: Consuming turkey breast without skin is the healthiest choice when choosing turkey portions.  A 3 ½-ounce portion of turkey breast without skin contains the least amount of calories at 161, 4 grams of fat, and 30 grams of protein.

Breast with Skin: Consuming turkey breast with skin is comparable to consuming the leg without skin.  The addition of the skin will add 20% more to the calorie content of the breast at 194 calories for a 3 ½-ounce portion.  The fat content will increase by a whopping 100% at 8 grams. The protein value is similar at 29 grams.

Dark Meat with Skin: Dark turkey meat with the skin contains almost 20% more calories than white turkey meat with the skin at 232 calories per 3 ½-ounce portion.  Dark turkey meat with the skin contains 13 grams of fat and 27 grams of protein.

Dark Meat without Skin: Removing the skin of dark turkey meat is comparable in caloric intake as consuming the white breast with the skin. Removing the skin will decrease the fat value by nearly 63% while the protein value is comparable at 27 grams.

Leg with Skin: Choosing the turkey leg with the skin intact is has a similar nutritional value as choosing the dark meat with the skin.  It contains 213 calories per 3 ½-ounce portion, 11 grams of fat, and 29 grams of protein.

Skin Only: Choosing to eat just the turkey skin is the least healthy way to consume turkey.  The skin contains an astounding 482 calories, 44 grams of fat, and 19 grams of protein.