Giant turkey legs are a classic indulgence at theme parks, carnivals and festivals As you sink your teeth into the tender, smoky meat, you may wonder – beyond just being delicious, are turkey legs actually good for you? Specifically, how much protein is contained in these meaty snacks? I decided to investigate further and here is what I discovered about the protein content of everyone’s favorite fair food.
Why Turkey Legs are a High Protein Food
Turkey is well-regarded as a lean source of high-quality protein. Here’s what makes the protein in turkey legs so valuable:
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Complete protein – Turkey contains all 9 essential amino acids needed for building muscle and tissues This makes it a complete protein food.
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Muscle meat – The protein in turkey legs comes mostly from the abundant leg muscle, not fat or skin.
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Versatile cooking – Turkey legs can be smoked, roasted, grilled etc. while retaining their protein content
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Lower sodium – Turkey legs are naturally lower in sodium than many processed meats.
So turkey legs provide a concentrated dose of nutrition in addition to their iconic flavor. But how much protein is actually in one leg? Let’s break it down.
Estimating the Protein Quantity in Turkey Legs
The exact protein content varies slightly based on the size of the leg. However, here are some general protein estimates:
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A typical fair or theme park turkey leg weighs around 1 pound.
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The edible meat portion (without the bone) equals approximately 3/4 pound.
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Turkey meat is 25% protein by weight.
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Therefore, a 1 pound turkey leg contains 19-20 grams of protein.
To compare, 20 grams of protein equals approximately:
- 4 scrambled eggs
- 3-4 ounces of boneless chicken breast
- 1 grilled hamburger patty
For smaller or larger legs, the protein scales accordingly. A 1/2 pound leg would contain around 10 grams of protein.
How Turkey Leg Protein Compares to Other Meats
So how does the protein quantity in turkey legs compare to other popular meats?
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More than a burger – A 6 ounce beef burger patty has about 30 grams protein.
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Similar to chicken breast – 3 ounces of chicken breast has 26 grams protein.
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Less than steak – A 6 ounce sirloin steak has around 42 grams protein.
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More than pork ribs – 3 ounces of pork ribs has 12 grams protein.
Overall, turkey legs have a higher protein-to-calorie ratio than fattier meats like ribs, but less than very lean options like sirloin steak. The protein density aligns closely with chicken.
Other Nutrients Found in Turkey Legs
In addition to protein, what other beneficial nutrients are found in turkey legs?
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Iron – 6 mg per leg, providing 79% DV. Iron carries oxygen throughout the body.
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Potassium – 617 mg or 13% DV. This mineral regulates blood pressure.
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Zinc – 10 mg or 91% DV. Zinc supports immune function.
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B Vitamins – Contains B6, B12, niacin and others that provide energy.
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Selenium – 97 mcg or 177% DV. An antioxidant that protects cells.
So turkey legs provide a wide spectrum of vitamins and minerals to complement the high-quality protein.
Health Benefits of Turkey Leg Protein
Some of the key health benefits provided by the protein in turkey legs include:
- Building and maintaining muscle mass
- Supporting weight loss by managing hunger
- Providing a steady energy source and preventing blood sugar spikes
- Boosting immunity when paired with immune-supporting zinc
- Complementing exercise and athletic performance
Overall, the abundant protein content in juicy turkey legs makes them a smart snack choice with science-backed benefits.
Tips for Preparing and Cooking Turkey Legs
To maximize the protein content when cooking turkey legs:
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Opt for roasting, grilling or smoking over frying in oil.
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Brine the legs beforehand to boost moisture and prevent protein loss.
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Avoid overcooking and use a meat thermometer to monitor temperature.
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Let rest 5-10 minutes after cooking so juices can absorb back in.
Satisfy Your Cravings with High Protein Turkey Legs
So go ahead and satisfy your fair food craving without guilt! Turkey legs are a delicious way to increase your protein intake thanks to their abundance of fit muscle meat. Follow the cooking tips in this article to optimize the nutritional value. Then sink your teeth into the juicy, smoky meat knowing you’re doing your body good with every tasty bite.
Detailed Nutrient Information Vitamin C
- 3 oz (85 g)
- 1 unit (yield from 1 lb ready-to-cook turkey) (71 g)
- 1 leg, bone removed (546 g)
- Excellent source of Zinc
- Excellent source of Selenium
- Good source of Riboflavin
- Good source of Niacin
- Good source of Pantothenic Acid
- Good source of Vitamin B6
- Good source of Copper
‡ – As defined by Health Canada guidelines.
Nutrition Facts Source: USDA
Summary:
- Very High Protein
- Moderate Fat
- Zero Carbs
Foods with similar macro profiles:
Profile of Protein in Item Recommended Protein Powder Shop for high-quality whey protein supplements at Transparent Labs. Shop Whey Protein Purchases made through this affiliate link support Prospre. Essential Amino Acids
Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.
Protein Quality Score: 100% †
Limiting Amino Acid: Leucine
- Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.
† – Not adjusted for digestibility. For more information, see the protein digestibility tables.
100g of Turkey Leg contains 27.9g of protein, which is about the same as 4.6 eggs, 1 chicken breast, or 2 cups (541g) of black beans.
7 Health Benefits Of Eating Turkey
FAQ
How much protein is in one turkey leg?
Profile of Protein in Item
100g of Turkey Leg contains 27.9g of protein, which is about the same as 4.6 eggs, 1 chicken breast, or 2 cups (541g) of black beans.
Is a turkey leg healthy?
- Protein: Turkey is high in protein, which can help build and repair muscles.
- Minerals: Turkey is rich in minerals like iron, zinc, selenium, and phosphorus, which can help with bone health, immunity, and energy.
- Vitamins: Turkey contains niacin and vitamin B12.
- Calories: Turkey legs can be high in calories, especially when covered in sauces.
How much protein is in a turkey leg from the fair?
| Fat | 54 g |
|---|---|
| Carbs | 0 g |
| Fiber | – |
| Protein | 152 g |
How much protein is in a turkey leg from Disney?
- A roasted turkey leg with skin that has 416 calories contains 69.8 grams of protein.
- Turkey meat that is darker in color, like the thigh and leg, has more minerals like iron.
- Turkey meat is a good source of energy production, immunity, bone health, and thyroid function.
- The darker cuts of turkey meat, like the thigh and leg, are a good option for women and girls of reproductive age.
How much protein is in a turkey leg?
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below. Turkey leg nutrition (100 grams). Richest in Protein: 20g (47% of DV), Cholesterol: 71mg (24% of DV). Calories:144, Net carbs: 0, Protein: 19.54.
What is the macronutrient breakdown of a turkey leg?
The macronutrient breakdown is 0% carbs, 30% fat, and 70% protein. This is a good source of protein (125% of your Daily Value), potassium (13% of your Daily Value), and iron (79% of your Daily Value). For 1 leg, bone removed of turkey leg (245g)
How many carbs are in a serving of turkey leg?
A serving of turkey leg has no carbs according to the provided nutritional facts. It contains 77 mg of sodium, 85 mg of cholesterol, 28 g of protein, 10 g of fat, and 3 g of saturated fat. Turkey also provides about 37.8 mcg of selenium, which is approximately 54 percent of the daily recommended intake.
How much fat is in a turkey leg?
There are no recommended intakes for fat, but it’s recommended that you no more than 25 to 35 percent of your daily calories come from fat, and no more than 7 percent of those should be from trans fats, according to the American Heart Association. One turkey leg contains 5.4 grams of fat according to the USDA Nutrient Database.
Is eating a turkey leg healthy?
A serving of turkey leg contains 28 g of protein and 10 g of fat, including 3 g of saturated fat. The omega-6 content is 2270 mg and there is also 190 mg of omega-3 fatty acids. Turkey has no carbohydrates, but it contains 77 mg of sodium and 85 mg of cholesterol per 100 g serving. Is eating a turkey leg healthy?
How many calories are in a roasted turkey leg?
According to the USDA FoodData Central, a 3.5 ounce serving of roasted turkey leg with skin contains about 170 calories. Of those calories For comparison, the same serving size of roasted turkey leg without the skin has 159 calories. Removing the skin reduces the fat and calories while retaining the protein.