Turkey, dark meat, roasted, skin eaten
Common food
Photo: Wikipedia
Roasted turkey dark meat is the juicy, flavorful leg and thigh, prized for its richer taste and tender texture compared to the leaner breast. Its higher fat content (10.16g per 100g) gives it a succulent mouthfeel and helps keep it moist during cooking. It's a powerhouse of protein (26.46g per 100g) with virtually no carbohydrates.
Calorie split: 54% protein · 0% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People adore it for its deep, savory flavor and forgiving, moist texture that stands up well to roasting and braising. It's the centerpiece of holiday traditions and comfort food, offering a satisfying, hearty bite.
⚠️ Watch-outs & how to enjoy it better
The higher fat and calorie content (202 kcal per 100g) means portion control is key for those managing weight. The skin, while delicious, significantly increases saturated fat and sodium intake. Counteract this by enjoying it without skin, pairing with large portions of non-starchy vegetables, and using herbs and spices for flavor instead of salt.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Rich in iron and zinc from dark muscle tissue
- Provides B vitamins like niacin and B6 for energy metabolism
- Higher in monounsaturated fats than white meat
- Naturally low in carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A turkey's dark meat gets its color from myoglobin, a protein that stores oxygen in muscle cells—turkeys are active birds that walk a lot, so their leg and thigh muscles are packed with it.
Full nutrition (USDA data · scales with serving)
| Water | 61.5 g |
| Energy | 202 kcal |
| Protein | 26.5 g |
| Total lipid (fat) | 10.2 g |
| Carbohydrate, by difference | 0.05 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 213 mg |
| Potassium, K | 227 mg |
| Sodium, Na | 461 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 29.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.35 mg |
| Niacin | 7.0 mg |
| Vitamin B-6 | 0.42 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 90.7 mg |
| Vitamin B-12 | 1.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 15.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.77 g |
| Fatty acids, total monounsaturated | 3.7 g |
| MUFA 16:1 | 0.35 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.10 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 125 mg |
Amino acid profile (per 100g)
Estimated from Turkey, mechanically deboned, from turkey frames, raw — USDA does not publish this profile for Turkey.
| Tryptophan | 0.11 g |
| Threonine | 0.64 g |
| Isoleucine | 0.50 g |
| Leucine | 1.1 g |
| Lysine | 1.2 g |
| Methionine | 0.37 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.55 g |
| Tyrosine | 0.47 g |
| Valine | 0.54 g |
| Arginine | 0.87 g |
| Histidine | 0.50 g |
| Alanine | 0.87 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.78 g |
| Proline | 0.65 g |
| Serine | 0.62 g |
FAQ
Why is dark meat darker and juicier than white meat?
Dark meat comes from muscles used for walking and standing, which contain more myoglobin (an oxygen-storing protein) and fat. This composition gives it a darker color, richer flavor, and helps it retain moisture during cooking.
Is turkey dark meat healthy?
Yes, it's a nutrient-dense food, providing high-quality protein, iron, zinc, and B vitamins. While higher in fat than breast meat, much of it is unsaturated. The key is mindful preparation and portion control.
How do I keep turkey dark meat from drying out?
Brining before cooking is very effective. Also, cooking to an internal temperature of 175°F (79°C) for thighs (vs. 165°F for breast) ensures it's cooked through but still juicy, as the connective tissue has time to break down.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.02 kcal/g · 52% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.