“Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat – if you don’t eat the skin,” Catherine M. Champagne of Louisiana State University said. It’s rich in B-complex vitamins niacin, B6 and B12 and the essential nutrient choline.
It’s a good source of the minerals magnesium and phosphorus, and it provides iron, potassium and zinc. It’s also high in selenium, which may help support your immune system, Champagne, a professor of nutritional epidemiology and dietary assessment, said. Dark meat has slightly more fat and calories than white, but Champagne said the question of “white or dark?” is not as significant as “skin or no skin?” According to the U.S. Department of Agriculture, a 3-ounce serving of roasted turkey breast with skin comes with about 4.5 grams of fat and 139 calories.