Turkey is high in protein and relatively low in calories, fat, and cholesterol. But some common ingredients used in cooking it can add cholesterol and fat. Heart-healthy options may taste just as great.

If you’re watching your cholesterol levels, you know it’s important to look at the cholesterol content, as well as saturated and trans fats, in the foods you consume.

Many of the protein sources we consume in the United States are high in saturated fat. Turkey can be an excellent choice if you’re looking to limit your saturated fats, but it’s all in how you prepare it.

According to the American Heart Association (AHA), two important steps in managing high cholesterol are limiting saturated fats and avoiding trans fats.

The U.S. Department of Agriculture (USDA) notes that a 3-ounce serving of roasted turkey with skin contains about 6.28 grams of fat, with 1.84 grams of saturated fat.

Eating that amount of meat only (without the skin) almost halves the fat content to 3.26 grams, with 0.96 grams of saturated fat.

The AHA recommends limiting saturated fats to 6% of your daily calories. On a 2,000-calorie per day diet, that’s about 120 calories, or 13 grams of saturated fat.

Turkey contains a very small amount of natural trans fats. A 3-ounce serving of turkey contains 0.086 grams of trans fat with skin and 0.042 grams without skin. The World Health Organization suggests an upper limit of 2.2 grams of trans fats per day.

Current dietary guidelines don’t recommend a daily cholesterol limit. Instead, they suggest consuming as little cholesterol as possible without compromising nutrition.

A 3-ounce portion of roasted turkey contains 92.6 milligrams (mg) of cholesterol with the skin and 85.8 mg without the skin.

If you have high cholesterol, particularly if it’s inherited, you may want to limit your cholesterol intake to around 200 mg per day.

Dark meat in turkey comes from the legs and thighs, while white meat comes from the breast and wings. Dark meat is often more flavorful but has a higher fat content.

Here are the USDA estimates on protein and fat content for 3-ounce servings of turkey, depending on the type of meat:

White meat
with skin		Dark meat
with skin		White meat
without skin		Dark meat
without skin
Protein25.2 g23.2 g25.6 g27.7 g
Total fat4.73 g8.46 g1.77 g6.04 g
Saturated fat1.36 g2.49 g0.504 g1.81 g
Trans fat0.064 g0.116 g0.02 g0.08 g
Cholesterol75.6 mg114 mg68 mg128 mg

Note that meat from the back of the turkey contains both white and dark meat.

In addition to the choice between white or dark meat, choosing a healthier cut can help lower the meat’s fat content. Look for lean or extra lean varieties of turkey. For example, ground turkey will be marked with the fat in the meat on the nutrition label, enabling you to make a more informed purchase.

Frying a turkey in high fat oil will raise the fat content of the meat. Whether or not it increases the saturated or trans fat content depends on the type of oil you use.

On the other hand, if you roast the meat and let the fat drip into a separate pan, you can reduce the amount of fat in the turkey.

Using an oilless turkey fryer or air fryer can also help reduce the fat content of the turkey.

Brining a turkey can increase its flavor, but it also increases its salt content. Avoid brining for too long, or check if the turkey was pre-brined. Some turkeys come with an added solution already injected.

Finally, consider flavoring your turkey with herbs and other seasonings instead of spreading butter on it. Butter is more than 80% fat, including over 50% saturated fat.

Turkey is a lean meat, meaning it’s a good source of protein while being relatively low in fats, like saturated fats, trans fats, and cholesterol. Turkey can be a good choice for people with high cholesterol, but it depends on how you cook it.

For the most heart-healthy option, avoid frying the turkey, adding butter, or extra brining. Your best bet is to roast the turkey in its own juices and season with herbs and spices. Also, choose cuts of white meat without the skin for the lowest fat content.