Turkey, retail parts, thigh, meat and skin, raw
Whole food · Poultry Products
Photo: Wikipedia
This is the raw, skin-on thigh meat of a turkey, prized for its rich, dark flavor and juicy, tender texture that holds up beautifully to slow cooking. With a robust 19.54g of protein per 100g and a moderate 9.16g of fat, it's a nutrient-dense cut that delivers substantial satiety. The skin adds a layer of savory fat that renders during cooking, basting the meat and contributing to its signature succulence.
Calorie split: 49% protein · 0% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People love turkey thighs for their deep, savory flavor that's more pronounced than breast meat, and their forgiving nature—they stay moist even when slightly overcooked. They are a versatile canvas for bold seasonings, from simple herb rubs to complex marinades, making them a staple for both everyday dinners and festive feasts.
⚠️ Watch-outs & how to enjoy it better
The skin and attached fat significantly increase the calorie and saturated fat content compared to skinless cuts. Those monitoring fat intake or following a strict low-fat diet should be cautious. To counteract this, you can easily remove the skin before eating, or opt for cooking methods like roasting on a rack that allow excess fat to drip away. Pairing it with high-fiber vegetables helps balance the meal.
Key benefits
- Excellent source of complete protein for muscle maintenance and repair.
- Provides essential B vitamins, particularly niacin (B3) and B6, for energy metabolism.
- Contains minerals like selenium and phosphorus, important for immune function and bone health.
- The skin contributes monounsaturated fats, which can be part of a heart-healthy diet in moderation.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single turkey thigh can account for nearly a quarter of the bird's total dark meat, making it a substantial cut that can often serve as a main protein for one person on its own.
Full nutrition (USDA data · scales with serving)
| Water | 71.3 g |
| Energy | 161 kcal |
| Energy | 672 kj |
| Protein | 19.5 g |
| Total lipid (fat) | 9.2 g |
| Ash | 0.94 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 161 mg |
| Potassium, K | 239 mg |
| Sodium, Na | 75.0 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 19.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.27 mg |
| Niacin | 5.6 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.42 mg |
| Folate, total | 6.0 ug |
| Folate, food | 6.0 ug |
| Choline, total | 69.9 mg |
| Betaine | 5.3 mg |
| Vitamin B-12 | 2.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 29.0 ug |
| Retinol | 29.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 97.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.16 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 21.0 iu |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin D3 (cholecalciferol) | 0.50 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 | 2.4 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 | 0.08 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 1.6 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.58 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.33 g |
| MUFA 16:1 c | 0.33 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.6 g |
| MUFA 18:1 c | 2.5 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:2 n-6 c,c | 2.1 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.14 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.11 g |
| Fatty acids, total trans-monoenoic | 0.08 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.07 g |
| TFA 22:1 t | 0.01 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 83.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.80 g |
| Isoleucine | 0.66 g |
| Leucine | 1.5 g |
| Lysine | 1.9 g |
| Methionine | 0.51 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.68 g |
| Tyrosine | 0.62 g |
| Valine | 0.70 g |
| Arginine | 1.2 g |
| Histidine | 0.56 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 2.9 g |
| Glycine | 1.1 g |
| Proline | 1.1 g |
| Serine | 0.79 g |
| Hydroxyproline | 0.19 g |
FAQ
What's the difference between turkey thigh and turkey breast?
Turkey thigh is dark meat with more fat and connective tissue, giving it a richer, more robust flavor and a juicier, more tender texture when cooked properly. Turkey breast is white meat, leaner, milder in flavor, and can dry out more easily if overcooked.
How do I know when a turkey thigh is cooked through?
The safest method is using a meat thermometer. The internal temperature should reach 165°F (74°C) at the thickest part, not touching bone. The meat should also pull away from the bone slightly and the juices should run clear.
Is turkey thigh meat healthy?
Yes, it's a nutritious protein source rich in B vitamins and minerals. Its healthiness depends on preparation and portion. Keeping the skin on adds fat and calories, so removing it before eating is a simple way to reduce fat intake while retaining the protein benefits.
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 1.61 kcal/g · 49% 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: 0.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.