How Many Calories Are in a Smoked Turkey Leg? A Detailed Look at This Carnival Favorite

Giant smoked turkey legs are a delicious carnival and theme park treat. But have you ever wondered just how many calories are packed into these meaty snacks?

While turkey is lean, smoking and serving size impact the nutrition stats. Let’s break down the calorie count, fat, protein, vitamins, and other nutritional information on smoked turkey legs.

Typical Serving Size Makes a Difference

Smoked turkey legs sold at fairs and parks are usually around 1 pound each. That’s a serving size much larger than the recommended 2-3 ounces of cooked poultry.

According to the USDA a 3-ounce cooked turkey leg with skin has around 185 calories and 9 grams of fat. But when smoked and supersized to 1 pound at the fair the calorie and fat content jumps dramatically.

A 1-pound smoked turkey leg has approximately:

• Calories: 1,136
• Total fat: 54 grams
• Saturated fat: 18 grams
• Protein: 152 grams
• Carbohydrates: 0 grams

Eating an entire 1-pound smoked turkey leg provides over half your daily value for total fat and saturated fat It also packs nearly 8 times the protein of a 3-ounce serving

Clearly, portion size has a big impact on the calorie and nutrient profile. Sticking to a reasonable serving is key.

How Smoking Impacts the Nutrition

Smoking is a cooking technique that can add flavor but also extra calories, sodium, preservatives, and carcinogens.

Skinless, boneless turkey breast cooked without smoke or seasoning has about 120 calories and 1 gram of fat per 3 ounces. But smoking and leaving the skin on bumps up the numbers.

Smoking uses low indirect heat and smoke to cook and preserve meats. Wood chips and pellets infuse flavor. But the smoke can also deposit potentially harmful chemicals onto the turkey skin.

Brining is often used to keep smoked meats moist. But this salty marinade solution also increases the sodium content. Smoked turkey legs can have over 1,000 mg of sodium each.

Rubbing the turkey legs with oil and seasonings adds flavor, but these coatings also provide extra calories and fat.

Significant Source of Protein

Though high in fat and sodium, smoked turkey legs do provide a big protein punch.

A 1-pound leg packs 152 grams of protein. That’s over 300% the recommended daily intake for most adults.

Protein is necessary for building muscle, bone, and skin health. The amino acids in turkey protein provide the building blocks for growth and repair in the body.

Just be aware that too much protein at once can lead to digestive issues. And the saturated fat and sodium that come with smoked turkey legs mean frequent indulging is not advised.

Provides Some Micronutrients

In addition to protein, smoked turkey contains a variety of vitamins and minerals:

• Niacin
• Vitamin B6
• Vitamin B12
• Zinc
• Selenium
• Phosphorus
• Potassium

Poultry skin is a good source of vitamin B6 and also contains vitamin A. Smoked turkey legs can provide 2-6% your daily needs for these nutrients.

However, given the high calorie, salt and cholesterol content, they are not recommended as regular sources of vitamins and minerals. Lean turkey breast without skin or smoke is healthier overall.

Tips for Enjoying Smoked Turkey Legs

Smoked turkey legs are a delicious occasional indulgence. Here are some tips for enjoying them:

• Share with friends or family to keep portions smaller. A whole leg is often too much for one person.

• Select legs smoked without preservatives like nitrates whenever possible.

• Remove the skin if you are concerned about fat, cholesterol, or carcinogens from smoke.

• Choose wood-smoked over liquid-smoked for a fresher flavor.

• Pair with lower calorie side dishes like a salad, coleslaw or steamed vegetables.

• Drink water instead of sodas – the legs have enough sodium.

• Watch your total daily fat, sodium and protein intake if you eat an entire 1-pound leg.

• Enjoy just a small taste if you are limiting protein, following a low-sodium diet, or need to restrict fat.

The Bottom Line

Giant smoked turkey legs make for a delicious, memorable carnival snack. But the large serving size of approximately 1 pound contributes over 1,100 calories and 50+ grams of fat.

While smoked turkey provides ample protein, it can also contain loads of sodium and cholesterol. Stick to reasonable portions. And balance out the rich, salty meat with plenty of fresh fruits and veggies.

Moderation and smart choices are key to enjoying smoked turkey legs as part of an overall healthy diet. Let us know if you have any other turkey leg nutrition questions in the comments!