Turkey, thigh, cooked, skin not eaten
Common food
Photo: Wikipedia
Cooked turkey thigh is a lean, dark-meat powerhouse with a rich, savory flavor and a tender, juicy texture that holds up beautifully to roasting, braising, or grilling. Stripped of its skin, it delivers an impressive 27 grams of protein per 100g for just 161 calories, making it a favorite for health-conscious cooks. Its deep, almost beefy taste sets it apart from the milder breast, offering a more robust foundation for hearty dishes.
Calorie split: 67% protein · 0% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love turkey thigh for its forgiving, moist texture and deep flavor that absorbs marinades and spices wonderfully, making it a versatile canvas for global cuisines. It's the star of comforting, celebratory meals, from Thanksgiving feasts to slow-cooked stews, embodying a sense of hearty, home-cooked tradition.
⚠️ Watch-outs & how to enjoy it better
The primary caution is its potential for high sodium content in pre-cooked or deli versions, which can be problematic for those monitoring blood pressure. To counteract this, choose fresh cuts and season with herbs, spices, and citrus instead of salt. As a poultry product, it can be an allergen for some; always ensure proper cooking to an internal temperature of 165°F (74°C) to eliminate foodborne pathogens.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Very low in carbohydrates, suitable for low-carb and ketogenic diets.
- Rich in B vitamins, particularly niacin (B3) and B6, which support energy metabolism.
- Good source of minerals like selenium and phosphorus.
- Naturally low in saturated fat when skin is removed.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single turkey thigh contains more myoglobin—a protein that stores oxygen in muscles—than the breast, which is why it's darker and has a richer, more iron-like flavor.
Full nutrition (USDA data · scales with serving)
| Water | 65.2 g |
| Energy | 161 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| 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 |
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
Is turkey thigh as healthy as turkey breast?
While slightly higher in fat and calories, turkey thigh remains a very lean protein source. Its fat content contributes to more flavor and moisture, and it's still significantly lower in fat than many other meats. The choice often comes down to taste preference and specific dietary goals.
How do I keep turkey thigh from drying out?
The key is to avoid overcooking. Use a meat thermometer and pull it from the heat at 165°F (74°C). For methods like roasting or braising, cooking with the bone in helps retain moisture. Letting the meat rest for 5-10 minutes after cooking allows juices to redistribute.
What's the best way to cook turkey thigh for meal prep?
Braising or slow-cooking are ideal. The low, moist heat breaks down connective tissue, resulting in tender, shreddable meat that stores well. You can also poach it in broth. Avoid overcooking when pan-searing, as it can become tough for reheating.
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 · 67% 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: 2.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.