Turkey Wings Nutrition Calculator — Roasted, Smoked & Raw per Serving

Roasted turkey wing (retail parts, meat only) delivers 30.2g protein and 5.5g fat per 100g at 170 kcal — making it the leanest wing option among common poultry ^[1]. For comparison, roasted chicken wing (meat only) has 30.5g protein but 8.1g fat at 203 kcal. Turkey wing provides nearly identical protein with 32% less fat and 16% fewer calories.

The protein-to-calorie ratio of turkey wing is 7.1g protein per 100 kcal — higher than chicken wing (6.0g/100 kcal), turkey thigh (6.7g/100 kcal), and comparable to turkey breast (7.5g/100 kcal). This puts skinless turkey wing in the top tier of poultry cuts for protein efficiency ^[1].

A single roasted turkey wing (meat only, 90g) provides 27.2g protein at just 153 kcal — roughly equivalent to a scoop of whey protein powder but with the additional mineral package (selenium, zinc, niacin) that isolated protein supplements lack ^[1][2].

Turkey wing with skin (roasted) has 229 kcal, 27.4g protein, and 12.4g fat per 100g compared to skinless at 170 kcal, 30.2g protein, and 5.5g fat ^[1]. The skin adds 59 kcal and 6.9g fat per 100g — a 35% calorie increase entirely from the skin, with no additional protein benefit.

The saturated fat difference is particularly notable: 1.4g skinless vs 3.4g skin-on per 100g — a 143% increase. For a full turkey wing (130g with skin), that's 4.4g saturated fat vs 1.3g without skin. Turkey skin is proportionally fattier than chicken skin because turkey has a thicker subcutaneous fat layer ^[1].

Unlike chicken wings (where most people eat the skin), turkey wings are commonly served both ways — skin-on for roasted/smoked preparations and skinless when shredded for soups, salads, or pulled-meat dishes. The nutritional profile changes so dramatically that they function as two different foods for tracking purposes ^[2].

Just like turkey drumsticks, USDA maintains separate entries for whole-bird and retail turkey wings. The whole-bird wing (FDC 171498) comes in at 147 kcal, 30.1g protein, 2.1g fat per 100g, while the retail wing (FDC 172872) shows 170 kcal, 30.2g protein, 5.5g fat ^[1]. Same protein, but the retail version has 2.6x more fat.

Retail turkey wings are typically from larger commercial turkeys and may be solution-enhanced (injected with a water-salt-phosphate solution for moisture retention during retail display). This processing adds sodium and affects fat distribution within the muscle tissue ^[1].

For tracking: if you carved wing meat from a home-roasted whole turkey, the 147 kcal value is more accurate. If you bought pre-cut turkey wings from a grocery store, use 170 kcal. When in doubt, the retail value is the safer default since most wing purchases are pre-cut retail portions ^[2].

A single turkey wing yields approximately 90g of meat (skinless) compared to a chicken wing's 21g — over 4x more edible meat per piece ^[1]. This size difference fundamentally changes the tracking math: one turkey wing replaces 4–5 chicken wings for equivalent protein.

Per 100g roasted, meat only: turkey wing has 170 kcal, 30.2g protein, 5.5g fat vs chicken wing at 203 kcal, 30.5g protein, 8.1g fat ^[1]. The calorie and fat advantage goes to turkey, while protein is nearly identical. Turkey wings also tend to be significantly cheaper per pound than chicken wings, making them more cost-efficient per gram of protein.

The texture difference is notable: turkey wing meat is denser and more fibrous than chicken wing, with more connective tissue that benefits from longer cooking times. This makes turkey wings ideal for braising, smoking, and slow-cooking — preparations that break down connective tissue while retaining moisture ^[2].

Plain roasted turkey wing has 68–103mg sodium per 100g depending on preparation. Smoked turkey wings — a staple in Southern and soul food cooking — jump to approximately 780mg sodium per 100g due to the brining process ^[1]. A single smoked turkey wing (130g with skin) delivers roughly 1,014mg sodium — 44% of the daily limit.

Smoked turkey wings are frequently used as a flavoring agent in bean dishes, greens, and stews rather than eaten as a standalone protein. When used this way, the sodium from the wing disperses into the entire dish. For tracking a bowl of collard greens cooked with smoked turkey wings, log the sodium contribution proportionally rather than attributing the full wing sodium to your serving ^[2].

For sodium-conscious tracking: fresh or frozen unseasoned turkey wings typically have under 100mg sodium per 100g. The moment brining, smoking, or solution-enhancement enters the picture, expect sodium to multiply 5–10x. Always check the label for 'contains up to X% solution' — this is the primary sodium driver ^[1].