Turkey, retail parts, drumstick, meat and skin, cooked, roasted
Whole food · Poultry Products
Photo: Wikipedia
A roasted turkey drumstick, with its savory meat and crispy skin, offers a deeply satisfying, lean protein source. Its texture is tender yet firm, with a rich, savory flavor that intensifies with roasting. At 197 kcal per 100g, it's a powerhouse of protein (28.21g) with minimal fat (9.37g) and zero carbs.
Calorie split: 57% protein · 0% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love its hearty, comforting flavor and the satisfying contrast between the juicy meat and crispy skin. It's a centerpiece of celebratory meals, evoking warmth and tradition.
⚠️ Watch-outs & how to enjoy it better
The skin is high in saturated fat and sodium, which can be a concern for heart health. To mitigate this, simply remove the skin before eating. The meat can also be dry if overcooked; brining or slow-roasting helps retain moisture.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Naturally low in carbohydrates, suitable for low-carb diets.
- Provides essential minerals like selenium and phosphorus.
- A good source of B vitamins, particularly niacin (B3).
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single roasted turkey drumstick can contain over 50% of the recommended daily intake for niacin, a B vitamin crucial for converting food into energy.
Full nutrition (USDA data · scales with serving)
| Water | 62.6 g |
| Energy | 197 kcal |
| Energy | 825 kj |
| Protein | 28.2 g |
| Total lipid (fat) | 9.4 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 196 mg |
| Potassium, K | 254 mg |
| Sodium, Na | 112 mg |
| Zinc, Zn | 4.2 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 29.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.34 mg |
| Niacin | 5.6 mg |
| Pantothenic acid | 1.1 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 114 mg |
| Betaine | 0.40 mg |
| Vitamin B-12 | 2.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 38.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 13.0 iu |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin D3 (cholecalciferol) | 0.30 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 | 2.3 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 | 0.07 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 1.6 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.60 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.4 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.37 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:4 | 0.16 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.09 g |
| Cholesterol | 120 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.2 g |
| Isoleucine | 0.97 g |
| Leucine | 2.2 g |
| Lysine | 2.8 g |
| Methionine | 0.75 g |
| Cystine | 0.26 g |
| Phenylalanine | 0.99 g |
| Tyrosine | 0.92 g |
| Valine | 1.0 g |
| Arginine | 1.8 g |
| Histidine | 0.82 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.6 g |
| Proline | 1.5 g |
| Serine | 1.2 g |
FAQ
How does the nutrition change if I eat the skin?
Eating the skin significantly increases the fat and calorie content, adding roughly 50-70 calories and 5-7 grams of fat per 100g serving. It also adds sodium.
Is turkey drumstick meat considered red or white meat?
It's classified as dark meat. It has a higher myoglobin content than breast meat, giving it a richer flavor and slightly higher fat content, but it's still leaner than most red meats.
What's the best way to keep it from drying out?
Brining (soaking in a saltwater solution) before cooking is highly effective. Alternatively, cooking at a lower temperature for a longer time or basting frequently helps retain moisture.
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 1.97 kcal/g · 57% 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: 0.44 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.