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Calories in Turkey

Turkey Breakdown: Light, Dark, and Tofurky

The main course for Thanksgiving has traditionally been turkey. This meat can be a great source of lean protein, but some parts of the bird are healthier than others. To see how your turkey choices add up, check out the nutritional info of this meat and also a meat-free option.

Which has more calories, white or dark meat? To find out


Meat Type (4 ounce serving) Calories Saturated Fat (g) Cholesterol (g) Protein (g)
White meat 158 .4 97 34.1
White meat with skin 185 1.4 107 32.5
Dark meat 183 1.6 127 32.6
Dark meat with skin 206 2.4 132 31.3
Wing (2.1 oz.) 98 .7 61 18.5
Wing with skin (3.2 oz.) 186 2.4 104 24.9
Leg (thigh and drumstick) 180 1.4 134 333
Leg (thigh and drumstick) with skin 192 1.9 79 32.2
Tofurky Feast (1/5 of the roast, 5.2 oz.) 250 6 0 34

While dark meat does contain more calories, fat, and cholesterol, it also contains a considerable amount of iron, so go ahead and eat that drumstick you crave. Keep in mind that the skin contains a ton of calories and fat, so feel free to indulge a little, but don't go overboard. As for the Tofurky, I'm surprised to see that a serving size contains so many calories, but at least it's low in saturated fat and high in protein.

Enjoy whichever main course you choose, but remember that these numbers don't include stuffing, mashed potatoes, or gravy on the side. If you want to save room for a slice of grandma's famous pumpkin pie, limit the turkey fixings.

Image Source: Getty
lilxmissxmolly lilxmissxmolly 7 years
The Tofurky roast DOES include the stuffing, which is why it's all high in everything.
insanitypepper insanitypepper 7 years
Has tofurkey gotten any better? The last time I tried it was over ten years ago.
Spectra Spectra 7 years
I wonder how many people out there eat Tofurkey instead of regular turkey because they think it's lower in calories than meat. Weird meat substitutes are kind of mystifying to me...sounds to me like it'd be better to eat lentils or beans or stuff like that instead.
chloe-bella chloe-bella 7 years
From the picture on the box, it looks like the Tofurkey feast includes stuffing and gravy - maybe that's why the calories are higher than just turkey alone?
weffie weffie 7 years
This info isn't entirely correct... A serving of Tofurky has 6g TOTAL fat, but 0g saturated fat. I like the deli slices a lot more than the roast but it's pretty good as a novelty dish for holidays.
Camarogirl67 Camarogirl67 7 years
6g of saturated fat and no cholesterol? Weird. I tried tofurky once, and I didn't like it because of what others here have said - it mimics juicy turkey. Gross (i'm veggie). When I ate meat it always had to be dry. Good to see how things stack up though.
biarose biarose 7 years
I tend to use the food combining method of getting protein rather than eating meat substitutes.
biarose biarose 7 years
Those vegetarian meat substitutes are generally quite high in fat. I'm a vegetarian and I don't eat them.
FireFly44 FireFly44 7 years
I think Fit meant to say Tofurkey is low in cholesterol. It certainly is NOT low in saturated fat, even if the serving size is slightly bigger.
J-Rabbit J-Rabbit 7 years
I don't eat Tofurky, but it's nice to see non-meat options represented.
laellavita laellavita 7 years
i'm a vegetarian and have been for nearly eight years now, and while my mother has always offered to buy a tofurkey for me every year, i've refused. i don't supplement my diet with "meat" -- i stopped eating it since i hate the taste of it, so why would i want to substitute something in that's supposed to mimic it? my main course every thanksgiving is a baked sweet potato instead, and while it might look a little meager, i don't think it's giving it up at all.
Smacks83 Smacks83 7 years
Did I not read that right? The Tofurky has 6 grams of saturated fat and Fit says at least its low in saturated fat?
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