Explanation
See how these common meats stack up against each other:
Roasted Extra-Lean Ham, 150 calories
Turkey Wing with Skin, 185 calories
Duck with Skin, 285 calories
But don't let this example fool you, as ham is not always the lowest-calorie choice. In fact, most cuts of turkey (especially those with white meat and no skin) are leaner. The type, cut, and cooking method of the meat you choose greatly affects calorie and fat content. Here's a breakdown of meat choices, from leanest to fattiest. These numbers are based on three-ounce portions (a standard serving of meat), but be aware that not every breast, wing or thigh is only three ounces (which is about the size of a deck of cards). Read Turkey Talk for shopping and cooking tips.
| Meat (3 oz. portion) |
Calories |
Fat grams |
| Roasted turkey back without skin |
46 |
1 |
| Roasted turkey back with skin |
66 |
3 |
| Roasted turkey breast without skin |
115 |
0.5 |
| Roasted turkey breast with skin |
131 |
3 |
| Roasted turkey thigh/drumstick without skin |
137 |
3 |
| Roasted turkey wing without skin |
150 |
3 |
| Roasted extra lean ham |
150 |
5 |
| Roasted turkey thigh/drumstick with skin |
168 |
5 |
| Roasted duck without skin |
170 |
10 |
| Roasted ham without fat |
180 |
8 |
| Roasted turkey wing with skin |
185 |
9 |
| Roasted ham with fat |
230 |
15 |
| Roasted duck with skin |
285 |
24 |
