Turkey, dark meat, roasted, skin not eaten
Common food
Photo: Wikipedia
Turkey dark meat, roasted and skinless, delivers a rich, savory flavor with a tender, juicy texture that stands in stark contrast to the leaner breast. It is a protein powerhouse, offering nearly 27 grams of protein per 100g while remaining relatively low in calories and fat. This cut is prized for its depth of flavor and succulent mouthfeel, making it a staple in hearty, satisfying meals.
💚 Why it's loved
People love dark meat turkey for its robust, savory flavor and juicy, tender texture that doesn't dry out as easily as white meat. Its versatility makes it perfect for everything from holiday roasts to quick weeknight stir-fries, and it carries deep cultural significance in American and European festive traditions.
⚠️ Watch-outs & how to enjoy it better
Dark meat has a slightly higher fat content than breast meat, which may be a consideration for those on very strict low-fat diets. To counteract this, pair it with fiber-rich vegetables like roasted Brussels sprouts or a leafy green salad to balance the meal and enhance satiety. Additionally, some prepared or deli turkey can be high in sodium, so choosing fresh, unprocessed cuts and seasoning with herbs and spices instead of salt is a healthier approach.
Key benefits
- High-quality protein source for muscle maintenance and repair
- Rich in B vitamins, especially niacin and B6, for energy metabolism
- Contains minerals like selenium and phosphorus
- Lower in fat than many red meats, especially without skin
- Provides tryptophan, an amino acid linked to mood and sleep regulation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Turkey dark meat gets its color from myoglobin, a protein that stores oxygen in muscles; since turkeys walk more than they fly, their leg muscles are used more frequently, resulting in higher myoglobin levels and a darker hue.
Full nutrition (scales with serving)
| Water | 65.2 g |
| Energy | 167 kcal |
| Protein | 26.9 g |
| Total lipid (fat) | 6.0 g |
| Carbohydrate, by difference | 0.00 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 | 209 mg |
| Potassium, K | 225 mg |
| Sodium, Na | 458 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 31.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.36 mg |
| Niacin | 6.7 mg |
| Vitamin B-6 | 0.43 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 93.1 mg |
| Vitamin B-12 | 1.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 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) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 1.8 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 | 0.02 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.50 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.09 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 | 119 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is dark meat turkey healthier than white meat?
Dark meat has slightly more fat and calories than white meat, but it's also richer in iron, zinc, and B vitamins. Both are excellent protein sources; the choice depends on your dietary goals.
How do I keep dark meat turkey moist when cooking?
Brining the meat before roasting or using a slow cooker helps retain moisture. Cooking to an internal temperature of 165°F (74°C) ensures it's safe without overcooking.
Can I eat dark meat turkey if I'm watching my cholesterol?
Yes, in moderation. Dark meat is lower in saturated fat than many red meats, and removing the skin further reduces fat content. Pairing it with high-fiber foods can help manage cholesterol levels.