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Nutritional Comparison of White and Dark Meat Turkey With Torfurky

Turkey: White vs. Dark Meat vs. Tofurky

Thanksgiving is just around the corner, and people are starting to plan their plates. Will you be serving up white meat or dark? Perhaps you're be skipping the bird altogether and opting for a tofu version instead. Many people who avoid dark meat, thinking it's less healthy than white. Here's handy chart to see how they compare, and we've also added the stats on Tofurky.

To see get a gander at the chart, just


Meat Type (3.5 ounce serving) Calories Total Fat (g) Saturated Fat (g) Protein (g)
White meat 156 3.2 1 29.7
White meat with skin 188 7.4 2.1 28.5
Dark meat 186 7.2 2.4 28.4
Dark meat with skin 220 11.5 3.5 27.3
Tofurky (1/6 of the roast) 300 7 0 42

While dark meat does contain a few more calories and fat, 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 it contains so much fat and calories. At least it's low in saturated fat.

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

Join The Conversation
Ameboebo Ameboebo 8 years
This is highly misleading nutritional information on Tofurky. I am amazed stuff like this gets posted. As snowbunny points out, the real story from is: 100 gram serving of Tofurky Roast and Stuffing(3.5 oz) 170 calories 4 g Fat 0 mg cholesterol (80 mg cholesterol in 3.5 oz Turkey)
KMattes KMattes 8 years
Thanks for the info on the Tofurky serving sizes and nutrition info, snowbunny. I've never had Tofurky but I'm open to the idea in the future. Usually I just eat all the sides minus the turkey, but this year I made honey-thyme tofu and it was good! Made me feel like I wasn't missing out on a protein source for my Thanksgiving dinner.
snowbunny11 snowbunny11 8 years
Fit- the nutritional information you got for the Tofurky is for the serving size, which is not 3.5 ounces. According to their website, Tofurky has 190 calories for a 4 oz. serving.
snowbunny11 snowbunny11 8 years
Aww I had Tofurky this Thanksgiving and I thought it was really good. Plus, I ate a lot less of it than I ever did of turkey because it's very filling. "-Turkey, ingredients: Turkey (pref. pastured and humanely raised and slaughtered)" Aaaand I assume you're a hunter. Most likely THIS is how your turkey was raised: But I'm sure eating 100 less calories is totes worth it. :(
kml032686 kml032686 8 years
The tofurkey has so many calories because that includes the stuffing. If you added the calories and fat from the stuffing to the regular turkey I'm sure the nutrition information would look similar.
Spectra Spectra 8 years
I like both white and dark meat, but I never eat the skin. I try not to obsess too much about's Thanksgiving and I don't eat turkey all that often.
Smacks83 Smacks83 8 years
LOL...meant to type "TOFURKY" not Tofury...although is sounds like a cute little furbie-looking creature.
Smacks83 Smacks83 8 years
-Turkey, ingredients: Turkey (pref. pastured and humanely raised and slaughtered) -Tofury, ingredients: water, vital wheat gluten, organic tofu (water, organic soybeans, magnesium chloride, calcium chloride), white beans, garbanzo beans, non genetically engineered corn starch, natural vegetarian flavor, expeller pressed non genetically engineered canola oil, shoyu soy sauce (water, non genetically engineered soy beans, wheat, salt, culture), spices, lemon juice, calcium lactate from beets. I just feel that it just means so many ingredients and if you don't eat meat, thats great and your choice, just enjoy all the REAL foods that nature has to offer (Yummy roasted veggies and creamy pureed soups and warm freshly baked breads and such).
mtiger mtiger 8 years
I love turkey and I can't wait to eat it tomorrow!
crayolasky crayolasky 8 years
Wow, good thing I am good w/ portion control! And another good thing is I'm not eating Tofurky this year- skipping meat and protein altogether as I'm off with relatives out of town and I'm the only veggie :) but I do still get to eat almost everything else!
MisterPinkNoTip MisterPinkNoTip 8 years
I don't like Tofurkey, but I'm making my own seitan "meat" this year. I hope it turns out well.
nancita nancita 8 years
Great info. thanks, Fit.
margokhal margokhal 8 years
Yikes. I've been trying to drastically limit my meat and fat intake...but that tofurkey has way too much fat and calories for me to feel safe eating it. I've always liked white meat turkey; I'll stick with that.
tlsgirl tlsgirl 8 years
I've just come to like tofu recently, but tofurkey grosses me out so much! I tried it at my sister's one year, and I actually had to spit it out because I was afraid I might throw up if I followed through and swallowed it.
SweetNGlow SweetNGlow 8 years
Tofurky is disturbing on too many levels. There's nothing wrong with tofu as it is, why mess with it to make it look and taste like something it's not?
gabiushka gabiushka 8 years
Again, soy is good for you only if it is fermented, and I believe tofu is not. Anyway I don't eat meat often, so I will stick with real turkey for this time.
Fitness Fitness 8 years
laurmigs, a 3.5 serving of turkey will be around the size of a deck of cards.
laurmigs laurmigs 8 years
This is just what I was looking for but what does 3.5 oz of turkey look like??? help!
jasmint jasmint 8 years
Tofurky is delicious, and I look forward to having it this Thanksgiving! Also, because it's vegan, it's cholesterol free :)
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