Turkey legs are a staple during holiday feasts and special occasions Their rich, savory flavor and texture make them a favorite part of the turkey for many But beyond just being delicious, turkey legs offer an impressive amount of nutrition, especially protein. So how much protein is actually in a turkey leg? What are the other nutrition facts and potential health benefits?
Around 20-25 Grams of Protein Per Turkey Leg
A typical roasted turkey leg with skin contains approximately 20-25 grams of high-quality protein Given that turkey legs usually weigh around 200-250 grams total, that equates to about 10-12% protein by weight Compared to other common meats like chicken, beef, and pork, turkey has one of the highest protein percentages. Turkey breast meat is slightly higher in protein, but turkey legs make an excellent choice when you want flavor along with nutrition.
To provide some context, the daily recommended protein intake for most adults is around 50 grams. So a single turkey leg delivers 40-50% of your total daily needs. Active individuals and athletes require even higher protein intake, making turkey legs an efficient way to meet those needs.
Complete Protein Perfect for Building Muscle
Not only is turkey meat high in protein, but it contains all the essential amino acids required to form new proteins in your body. Many plant sources of protein lack certain amino acids, making them incomplete. Turkey and other meats contain complete, high-quality protein perfectly suited for building muscle, repairing tissues, and other critical bodily functions.
Without adequate protein intake, adults start losing muscle mass as they age. Eating protein-rich foods like turkey legs helps counteract sarcopenia or age-related muscle loss. The abundant leucine amino acid in poultry stimulates muscle protein synthesis more than other protein sources.
Lower Calorie and Fat Compared to Other Meat Choices
In addition to being packed with protein, turkey legs have a nutritional advantage over fattier cuts of meat. A 3 ounce serving of turkey leg has around 125 calories and 3 grams of fat. Compare that to 250 calories and 18 grams of fat for the same portion of chicken thigh or 200 calories and 12 grams of fat in pork shoulder.
Turkey legs do have more calories and fat than turkey breast, but the rich flavor makes up for that trade-off. Going with skinless turkey legs reduces the fat and calorie counts even further. Overall turkey remains one of the leanest and healthiest meats you can choose.
Provides Iron, Zinc, Potassium and B Vitamins
Along with high-quality protein, turkey legs contain a variety of other beneficial nutrients:
- Iron – vital for producing hemoglobin and preventing anemia
- Zinc – supports immune function and cellular growth
- Potassium – regulates fluid balance and heart function
- Niacin and vitamin B6 – aid in energy metabolism
The mineral content comes mainly from the bone and cartilage. Be sure to suck the marrow out of the bones and cook them to extract all that nutrition goodness.
Potential Drawbacks to Consider
While turkey legs offer excellent nutrition, there are a couple potential drawbacks to keep in mind:
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High in sodium – store-bought turkey legs contain lots of sodium from brining solutions. Opt for homemade roasted turkey legs.
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Allergies – turkey is one of the most common food allergen, especially in children. Those with poultry allergies need to avoid.
As long as you don’t have an allergy, enjoy turkey legs as part of a balanced diet. They deliver ample protein you need daily in a delicious package. Savor them during your next special feast or add turkey legs to your regular meal rotation.
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7 Health Benefits Of Eating Turkey
FAQ
How much protein is in one turkey leg?
| Nutrient | Value | %DV |
|---|---|---|
| Fiber | 0g | 0% |
| Sugar | – | |
| Protein | 70g | |
| Calcium | 56mg | 6% |
Is a turkey leg healthy?
This is a good source of protein (125% of your Daily Value), potassium (18% of your Daily Value), and iron (76% of your Daily Value).
How much protein is in a turkey leg from the fair?
| Fat | 54 g |
|---|---|
| Carbs | 0 g |
| Fiber | – |
| Protein | 152 g |
How much meat is on a turkey leg?
Depending on your needs, you can request the full leg, the thighs and drumsticks separated, or get one or the other. Thighs run from half a pound to a pound and a half each, and drumsticks run from half a pound to one pound. Plan to have about 1/2 to 3/4 pounds of meat (minus the bone) per person.
How much protein is in a turkey leg?
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below. Turkey leg nutrition (100 grams). Richest in Protein: 20g (47% of DV), Cholesterol: 71mg (24% of DV). Calories:144, Net carbs: 0, Protein: 19.54.
What is the macronutrient breakdown of a turkey leg?
The macronutrient breakdown is 0% carbs, 30% fat, and 70% protein. This is a good source of protein (125% of your Daily Value), potassium (13% of your Daily Value), and iron (79% of your Daily Value). For 1 leg, bone removed of turkey leg (245g)
How many carbs are in a serving of turkey leg?
A serving of turkey leg has no carbs according to the provided nutritional facts. It contains 77 mg of sodium, 85 mg of cholesterol, 28 g of protein, 10 g of fat, and 3 g of saturated fat. Turkey also provides about 37.8 mcg of selenium, which is approximately 54 percent of the daily recommended intake.
How much fat is in a turkey leg?
There are no recommended intakes for fat, but it’s recommended that you no more than 25 to 35 percent of your daily calories come from fat, and no more than 7 percent of those should be from trans fats, according to the American Heart Association. One turkey leg contains 5.4 grams of fat according to the USDA Nutrient Database.
Is eating a turkey leg healthy?
A serving of turkey leg contains 28 g of protein and 10 g of fat, including 3 g of saturated fat. The omega-6 content is 2270 mg and there is also 190 mg of omega-3 fatty acids. Turkey has no carbohydrates, but it contains 77 mg of sodium and 85 mg of cholesterol per 100 g serving. Is eating a turkey leg healthy?
How many calories are in a roasted turkey leg?
According to the USDA FoodData Central, a 3.5 ounce serving of roasted turkey leg with skin contains about 170 calories. Of those calories For comparison, the same serving size of roasted turkey leg without the skin has 159 calories. Removing the skin reduces the fat and calories while retaining the protein.