Is Turkey Fat Good For Eating Healthy?

Turkey fat is simply the leftover fat from turkey remains, and it is a soft and flavorful cooking fat. Like most sections of the turkey, the fat is fairly healthy and low in saturated fat and cholesterol, while high in healthy unsaturated fats. The USDA provides nutrition information for turkey fat based on a 1-tbsp. serving.

Calories and Fat

A 1-tbsp. serving of turkey fat, weighing 12.8 g, contains 115 calories, all of which are from fat. A 1-tbsp. serving contains 12.77 g of total fat. Fat is a macronutrient and should account for 20 percent to 35 percent of your total caloric intake. Most adults need at least 2,000 calories and 44 g of total fat each day.

Unsaturated Fats

The majority of the fat in turkey fat is unsaturated, containing either single or double bonds between carbon atoms. Unsaturated fats are healthy, and reduce blood cholesterol and glucose levels, and reduce the risk of cardiovascular disease and type 2 diabetes. Unsaturated fats should account for the majority of your total dietary fat intake, and a 1-tbsp. serving of turkey fat contains about 8.5 total g of unsaturated fats.

Saturated Fat

Saturated fats contain only single bonds between carbon atoms, with all the remaining bonds attaching to hydrogen. Saturated fats harden at room temperature, making them difficult for the body to digest. Saturated fat is related to increased blood cholesterol and elevated risk of cardiovascular disease. A 1-tbsp. serving of turkey fat contains about 3.8 g of saturated fat. The American Heart Association advises restricting saturated fat intake to 7 percent or less of total caloric intake each day.

Cholesterol

Turkey fat is low in cholesterol, with only 13 mg per 1-tbsp. serving. Cholesterol has a similar chemical structure as fat, but also combines with protein to create what is called a "compound lipid." Cholesterol has similar dietary effects as fat, providing a number of important functions in small doses, but increasing blood cholesterol and the risk of cardiovascular disease when consumed in excess. The AHA recommends consuming less than 300 mg of cholesterol a day.

Vitamins

Turkey fat also contains the B-vitamin choline, vitamin E and vitamin D. Choline helps provide structure to your body's cells, assists with fat transport and nerve impulses and is a precursor to numerous cellular reactions. Vitamin E is an antioxidant that helps prevent cellular damage from free radicals. Vitamin D is needed to help the body absorb calcium, and it assists with bone growth and development.