Turkey, thigh, from whole bird, meat only, with added solution, raw

Turkey (Meleagris gallopavo) is a large bird native to North America, domesticated for both meat and eggs. The thigh is the primary cut of dark meat, typically higher in fat and flavor than white breast meat. Turkey thighs are taken from the upper leg of the bird and contain connective tissues, which when cooked, break down into rich collagen that enhances both texture and nutrition. Dark meat turkey has traditionally been a staple in traditional meals like Thanksgiving feasts; however, its nutritional benefits extend beyond holiday celebrations. Dark meat is especially popular in cuisines that value richer, deeper flavors, such as Mediterranean and braised dishes. Turkey meat production has evolved with selective breeding and modern husbandry. Today’s turkey meat is broadly categorized into white meat (breast) and dark meat (thigh and drumstick). Dark meat is valued for its increased fat content, which contributes to tender, juicy flesh, and also supplies a distinct profile of micronutrients including iron and zinc. Historically, turkey was first domesticated by Indigenous peoples in what is now Mexico over 2,000 years ago. It later spread northward and was embraced by European settlers. The bird became symbolic of harvest feasts and community meals. There are numerous varieties of turkey available commercially, including heritage breeds, conventional breeds, and free‑range or organic options. Heritage breeds tend to grow more slowly and have a higher percentage of dark meat to white meat, with richer flavor complexity. Conventional breeds are optimized for rapid growth and yield. Turkey thigh meat with added solution refers to cuts that have been brined or enhanced with a salt solution to improve juiciness and shelf life. This added solution typically contains salt and sometimes phosphates to maintain moisture during storage and cooking. While the added solution increases sodium content slightly, it does preserve the texture and flavor of the meat. Consumers can find turkey thigh meat sold fresh, frozen, or packaged with various seasonings or marinades. Culinary use of turkey thigh spans numerous cooking techniques. Braising, slow roasting, and grilling are common methods that make the most of the dark meat’s natural juices. In traditional stews and soups, dark turkey meat adds both protein and savory depth. Turkey thigh can be used interchangeably with chicken thigh in many recipes, though the larger size and slightly richer flavor profile offer a distinct culinary experience. In summary, turkey thigh meat is a versatile, flavorful cut with deep roots in culinary tradition and modern nutrition science.

Turkey thigh meat is prized not only for its rich flavor but also for a robust nutrition profile. A 100g raw portion provides approximately 115 calories, making it a moderate‑calorie protein source suitable for a variety of dietary goals. The dominant nutrient in turkey thigh is high‑quality protein — about 19.3g per 100g — which contains all nine essential amino acids crucial for muscle maintenance, tissue repair, and immune function. Turkey thigh’s amino acid profile includes tryptophan, lysine, leucine, and valine — all necessary for protein synthesis and metabolic function. Protein quality in turkey meat is high due to its complete amino acid spectrum. For individuals engaged in resistance training, weight management, or recovery from illness, turkey thigh supplies both essential amino acids and supportive micronutrients. The B‑vitamin complex is particularly abundant, including niacin (vitamin B3), vitamin B6 and B12. Niacin plays a central role in energy metabolism and DNA repair, while B6 and B12 are necessary for hemoglobin synthesis and neurological function. Turkey thigh’s fat profile includes 4.1g total fat per 100g, with about 1.1g saturated fat and trace amounts of trans fats. The presence of monounsaturated and polyunsaturated fats adds to a more favorable lipid profile compared to red meat. These fats contribute to energy provision and aid absorption of fat‑soluble vitamins. Dark meat naturally contains more fat than breast meat; however, when consumed without skin and prepared in lean ways (such as roasting or braising), turkey thigh fits well into balanced dietary patterns. Micronutrient richness in turkey thigh is notable. It provides selenium (22.4µg per 100g), a powerful antioxidant cofactor essential for thyroid function and immune health. Phosphorus (191mg per 100g) supports bone mineralization, while zinc (2.7mg) is critical for immune responses, wound healing, and protein synthesis. Iron (0.9mg) contributes to oxygen transport and energy metabolism. Potassium (226mg) supports fluid balance and cardiovascular function. Additionally, turkey thigh contains choline (63mg), which is important for brain health and cell membrane structure. Compared with other cuts of poultry — such as turkey breast — the thigh offers a richer profile of minerals like iron and zinc, which are especially important for individuals at risk of deficiency. Compared with chicken thigh, turkey thigh typically provides similar protein levels but slightly different fat distribution due to breed and diet differences in the birds. Importantly, turkey thigh’s negligible carbohydrate content (about 0.15g per 100g) makes it suitable for low‑carb and ketogenic diet plans. Overall, turkey thigh delivers a nutrient‑dense package of protein and micronutrients with relatively low calories and carbohydrates, supporting a wide range of health goals.

Source: USDA FoodData Central (FDC ID: 171129)