How Many Calories Are in a Turkey Thigh?

Turkey thigh is a popular and delicious cut of meat that is often enjoyed around the holidays. But with its savory flavor and juicy texture, many find themselves wondering – just how many calories are in a turkey thigh? This article will break down the nutrition facts so you can make informed decisions about enjoying this tasty poultry.

Turkey Thigh Nutrition Basics

Let’s start with the basic nutrition facts for a turkey thigh according to the USDA:

• A 3 oz cooked turkey thigh with skin contains 140 calories
• Without the skin, it contains 110 calories
• A 3 oz raw turkey thigh contains 122 calories
• There are 206 calories in 100 grams of cooked turkey thigh

As you can see, the biggest factor affecting the calorie count is whether the skin is left on or removed The skin contributes significant amounts of fat and calories compared to the lean turkey meat alone Removing the skin slashes the calories by about 20-30%!

Turkey thigh is a great source of lean protein without too much saturated fat – as long as you remove the skin, A 3 oz serving clocks in with about 25 grams of protein with only 2 grams of saturated fat without skin

Calorie Differences in Serving Sizes

Calories in turkey thigh can also vary quite a bit depending on the size of the serving Here are some common serving sizes for cooked turkey thigh and their calorie counts

• 1 ounce with bone – 51 calories
• 1 ounce boneless – 58 calories
• 1 small thigh (11-13 lbs bird) – 459 calories
• 1 medium thigh (14-18 lbs bird) – 612 calories
• 1 large thigh (19-21 lbs bird) – 762 calories

As you go up in weight/size, the calorie count rises significantly. A small thigh may have 459 calories, while a large one could have over 700!

When calculating calories, be sure to note the serving size details like weight of the bird and bone-in vs boneless. Don’t assume all thighs have the same calories.

How Turkey Thigh Compares to Other Cuts

Looking to substitute turkey thigh for another lower calorie cut? Here’s how it compares:

• 3 oz turkey breast meat – 140 calories
• 3 oz turkey tenderloin – 120 calories
• 3 oz lean ground turkey – 160 calories

Turkey breast and tenderloin are leaner options, while ground turkey may have slightly higher calories depending on the fat content. Turkey thigh sits right in the middle calorie-wise.

For the lowest calorie option, choose skinless turkey breast. But flavorful thigh can still fit into a healthy diet in moderation.

Cooking Methods and Calorie Differences

How you cook your turkey thigh also impacts the calories:

• Roasted: Most versatile cooking method. Allows fat to drip away while retaining moisture if not overcooked.
• Grilled: Imparts delicious charred flavor. Fat drips away on the grill grates.
• Baked: Similar to roasting. Use a rack in the pan for fat drainage.
• Fried: Adds significant calories from the oil or batter used. Avoid for lowest calories.

Roasting, grilling, or baking skinless turkey thigh are your best bets for keeping calories in check. Deep frying can send the calorie counts soaring.

Health Benefits of Turkey Thigh

Beyond being delicious, turkey thigh offers some excellent health benefits:

• High in protein to support muscle growth and satisfy hunger. Just 3 oz provides 25g protein.
• Provides immune supporting zinc and B vitamins like niacin.
• Source of iron needed for healthy blood and energy levels.
• Does not contain carbohydrates, so it’s a ketogenic food.
• Versatile to enhance salads, soups, sandwiches and more with lean protein.

Turkey thigh is a budget-friendly cut that offers quality nutrition in every serving.

Tips for Serving Turkey Thigh

Follow these tips for enjoying turkey thigh as part of a healthy diet:

• Always remove the skin before cooking to slash fat and calories.
• Portion into single servings and freeze for quick, nutritious meals anytime.
• Pair with low carb veggies like roasted broccoli or cauliflower.
• Add savory herbs and spices like rosemary, sage and garlic.
• Slice and add to salads, wraps, soups and grain bowls for a protein punch.
• Substitute for higher fat meats in recipes like chili, tacos, etc.

With some planning, turkey thigh can be worked into just about any healthy eating plan or diet. Moderating portions and removing skin is key to keeping calories in check.

So now that you know the calorie count, you can feel good about enjoying the juicy, savory flavor of turkey thigh as part of an overall balanced diet. Just be mindful of serving sizes, and remove the skin to keep calories under control. Happy healthy eating!