Demystifying Dark Meat Turkey Calories and Nutrition Facts

Dark meat turkey often gets overlooked for its lighter, leaner breast meat counterpart. But the truth is that dark turkey meat is full of flavor and offers some great nutritional benefits. If you’re wondering about calories in dark turkey meat and how to incorporate it into a healthy diet, read on!

Calorie and Nutrition Profile of Dark Turkey Meat

Let’s start by looking at the calories and nutrition facts for a 4-ounce serving of cooked, roasted dark turkey meat without skin, according to the USDA

• Calories: 212
• Fat: 8g
• Saturated Fat: 3g
• Protein: 32g
• Iron: 15% DV
• Potassium: 7% DV
• Zinc: 15% DV

So 4 ounces of roasted dark turkey meat contains about 212 calories with over half coming from protein. It’s a high quality complete protein source meaning it contains all the essential amino acids your body needs.

Dark turkey meat does contain more fat than breast meat, but it’s still considered lean. The majority is unsaturated fat like monounsaturated and polyunsaturated fats.

It also provides minerals like iron, zinc, potassium, phosphorus, and selenium. Dark meat contains more of these than white breast meat due to its greater blood supply.

Comparing White vs. Dark Turkey Meat

Let’s see how 4 ounces of roasted white turkey breast stacks up against the dark meat:

• Calories in white meat: 158
• Fat in white meat: 3g
• Protein in white meat: 34g

So white breast meat is a bit lower in calories and fat compared to dark meat. However, dark meat contains key nutrients like iron, zinc, B vitamins, and fatty acids.

Overall both types are healthy options that can be enjoyed as part of a balanced diet. Mixing up white and dark meat offers the nutritional benefits of both.

Calorie Count for Other Turkey Cuts

Besides roasted cuts, here are the calories for other common turkey meat preparations:

• 4 oz ground turkey (15% fat): 180 calories
• 4 oz turkey drumstick: 185 calories
• 4 oz turkey thigh: 211 calories
• 4 oz turkey burger patty: 242 calories
• 4 slices deli turkey: 80 calories
• 4 oz turkey bacon: 145 calories

As you can see, ground turkey, drumsticks, thighs, slices and bacon are all relatively low calorie as far as proteins go. Watch out for deli meats with lots of added sodium or turkey burgers loaded with fat and carbs.

Health Benefits of Eating Turkey

Turkey provides a range of health benefits:

• High quality protein – Builds muscle, repairs tissue, and supports weight management. Great for athletes.

• B vitamins – Important for energy metabolism and red blood cell production.

• Selenium – Boosts immune function and acts as an antioxidant.

• Anti-inflammatory – May help reduce inflammation linked to several chronic diseases.

• Tryptophan – Precursor to serotonin, which regulates mood and sleep.

Tips for Cooking and Serving Dark Turkey

Here are some tips for prepping delicious dark turkey meat:

• Roast whole legs or thighs basted with olive oil and herbs at 350°F for 1-1.5 hours until 165°F.

• Sauté diced thighs in a bit of oil until browned then simmer in soups, stews, and chilis.

• Grill bone-in thighs over medium high heat for about 8-12 minutes per side, brushed with BBQ sauce.

• Use ground dark meat in burgers, meatballs, or meatloaf for added juiciness.

• Slice deli turkey breast and thighs for sandwiches. Mix light and dark for more texture.

• Pop drumsticks in the air fryer at 390°F for 25 minutes, flipping halfway.

Healthy Ways To Enjoy Dark Turkey Meat

The rich flavor of dark turkey meat pairs well with so many healthy ingredients:

• Stir-fry with veggies and brown rice

• Tacos with turkey, peppers, onion, beans, salsa, and guacamole

• Turkey chili or stew with lots of veggies and beans

• Lettuce wrap turkey sandwiches with cheese, tomato, and avocado

• Baked turkey legs with roasted veggies and sweet potatoes

• Turkey sausage and veggie whole wheat pizza

Final Thoughts on Dark Turkey Nutrition

Dark turkey meat is delicious and nutritious. Go beyond just breast meat to enjoy the unique flavor and added nutrition of legs, thighs, and wings. Savor the juiciness and savoriness of dark meat while taking in muscle-building protein, energizing B vitamins, immunity-boosting selenium, and anti-inflammatory fats.

About 212 calories and 8g of fat per serving is very reasonable when eating lean cuts of dark meat. Enjoy turkey as part of an overall healthy eating pattern for the nutritional benefits it provides. Just be mindful of portions and preparation methods to keep calories in check.