How Many Calories Are in a Turkey Thigh?

Turkey thigh is a popular and delicious cut of meat that comes from the leg of the turkey. Many people enjoy eating turkey thighs because of their rich flavor and juicy texture when cooked properly. However, some people may wonder just how many calories are in a turkey thigh if they are watching their calorie intake. In this article, we will take a closer look at the calorie and nutrition facts for turkey thighs.

Calorie Count in Turkey Thighs

The number of calories in a turkey thigh can vary somewhat depending on the size and exact cut of the thigh as well as whether it is cooked with or without the skin and bone. However, according to the USDA a 3 ounce serving of roasted, boneless, skinless turkey thigh contains approximately 132 calories.

Here is a more detailed calorie breakdown for different serving sizes and preparations of turkey thigh:

• 100 grams of cooked turkey thigh with skin contains 206 calories
• 1 small roasted turkey thigh (from an 11-13 lb hen) with bone removed contains 459 calories
• 1 medium roasted turkey thigh (from a 14-18 lb bird) with bone removed contains 612 calories
• 1 large roasted turkey thigh (from a 19-21 lb tom turkey) with bone removed contains 762 calories
• 1 ounce of cooked turkey thigh with bone contains 51 calories
• 1 ounce of cooked, boneless turkey thigh contains 58 calories

As you can see, turkey thighs with the skin and bone intact contain more calories than boneless, skinless cuts. Removing the skin and bone reduces the total calories and fat grams.

Nutritional Profile of Turkey Thighs

In addition to calories, many people also want to know the nutrition facts when considering foods like turkey thighs Here is an overview of the nutrients found in a 3 ounce serving of roasted, boneless, skinless turkey thigh

• Protein: 21 grams
• Fat: 4 grams
• Saturated Fat: 1 gram
• Cholesterol: 62 milligrams
• Sodium: 105 milligrams
• Potassium: 220 milligrams
• Phosphorus: 192 milligrams
• Selenium: 24.5 micrograms
• Niacin: 4.5 milligrams
• Vitamin B6: 0.5 milligram
• Iron: 1 milligram
• Zinc: 1.1 milligrams

Turkey thigh is an excellent source of lean protein. It also contains a variety of important vitamins and minerals like niacin, selenium, phosphorus, and zinc.

The skinless cuts are relatively low in fat, saturated fat, and cholesterol compared to cuts with the skin intact. Removing the skin significantly reduces the total fat and saturated fat content.

Benefits of Eating Turkey Thighs

There are several potential benefits associated with eating turkey thighs as part of a healthy diet:

• High-Quality Protein – Turkey thigh contains over 20 grams of protein per 3 ounce serving. Protein provides the amino acids needed to build and maintain muscle mass.

• Vitamins and Minerals – As shown above in the nutritional profile, turkey thigh contains a variety of beneficial nutrients like niacin, vitamin B6, selenium, zinc, and phosphorus.

• Lower in Fat than Other Cuts – Compared to turkey wings, drumsticks, or deli meats, skinless turkey thigh is relatively low in fat and calories.

• Flavorful and Juicy – Many people find turkey thighs to have superior flavor and texture compared to turkey breast. They stay juicier when cooking.

• Variety of Cooking Methods – Turkey thighs can be roasted, braised, grilled, baked, or pan fried. They stand up well to a variety of cooking methods.

Tips for Preparing and Cooking Turkey Thighs

Here are some tips for selecting, preparing, and cooking turkey thighs:

• Look for thighs labeled “enhanced” or those injected with broth solutions, which adds extra sodium. Or opt for plain turkey thighs.

• Wash thoroughly with cold water before cooking. Pat dry with paper towels.

• For lower fat options, remove the skin before or after cooking. Or cook using lower fat methods like grilling or baking on a rack.

• Brining (soaking in a saltwater solution) can help keep turkey thighs juicier as they cook.

• Roast in a 375°F oven for about 40-60 minutes depending on size, until the internal temperature reaches 165°F.

• For braising or stewing, brown thighs first on the stove then cook covered at 300°F for 1-2 hours until very tender.

• For grilling, cook over medium indirect heat for about 25-35 minutes, turning occasionally, until 165°F.

• Let roasted or grilled turkey thighs rest at least 5 minutes before slicing for juicier meat.

• Store cooked leftovers in the refrigerator for 3-4 days or freeze for longer term storage. Reheat to 165°F.