Turkey is a healthy choice as an addition to any snack or meal to fulfill one of the three USDA recommended servings from the meat group each day.  Turkey is a good source of protein, zinc, iron, phosphorous, B-vitamins, and potassium.   Unfortunately, not all turkey is created equal.  The type of turkey meat you choose can make a substantial impact on its nutrient value.  As an example, a turkey leg with its skin contains 175% more fat than the breast meat without the skin.  

White Turkey Meat

The breast portion of the bird, the white meat, is the hands down winner as the healthiest portion of the bird, especially after removing the skin.  A 3 ½-ounce portion of white meat contains more than 38% less fat than its dark meat counterpart and a reduction in calories by almost 20%.  Removing the skin is the healthiest alternative cutting the fat content from 8 grams per 3 ½-ounce portion down to 4 grams.

Dark Turkey Meat

Dark turkey meat includes the part of the bird that receives the most exercise and includes the wings, thighs, and drumsticks. Though it is true that the dark meat contains more fat and calories than the white meat, it is generally less expensive.  The removal of the skin will help to lower the caloric value as well as reduce the fat from 13 grams 3 ½-ounce portion down to 8 grams.

Ground Turkey

Ground turkey can be a healthy alternative to lean beef if selected carefully.  It's important to read the label carefully to know what parts of the bird were added during grinding process.  The addition of white meat, dark meat and even skin and fat could produce a product that is actually higher in fat than lean ground beef.