Every Thanksgiving, once the turkey hits the table, everyone in my family (politely) fights over which parts of the bird they want. Some cant get enough white meat, while others are drumstick and thigh partisans. You might say the choice is down to personal preference. Thats a reasonable and tolerant way of looking at it, but I disagree. I think the only acceptable type of turkey to eat is dark meat, and everyone who believes differently is wrong.
Of course, all the people who are content to choke their way through poultry-flavored chalk are just leaving more succulent turkey legs for me to eat, so Im not particularly upset that a majority of Americans seem to like their turkey blindingly white and bone-dry. Still, the holiday season is all about generosity, so Im going to share the unassailable reasons why turkey breast is a waste of your time, based on my years of cooking and eating this big bird. If you prefer white meat turkey, consider this an intervention.
Come Thanksgiving the turkey is dressed and ready on the table. As you survey the spread your eyes immediately go to those irresistible turkey legs front and center. Their crispy brown skin glistening under the lights seems to call your name. But before grabbing a drumstick, you may wonder – are turkey legs dark or white meat?
As a nutrition-focused food blogger, I get this question a lot around the holidays. While turkey legs are prized for their juicy, rich flavor, some diners hesitate due to the misconception they are less healthy than white breast meat. However, the truth is turkey legs are dark meat, and this offers some excellent nutritional benefits.
In this article, we’ll explore what defines dark and white meat, why the legs are considered dark, and how this impacts their nutrition profile. Let’s bust some myths around dark poultry meat and reveal why turkey legs and thighs can be enjoyed guilt-free!
What Makes Poultry Meat “Dark”?
In chickens and turkeys, the terms “dark meat” and “white meat” refer to differences in muscle composition and function.
Dark meat comes from muscles that are constantly active and require more oxygen To deliver that oxygen, they contain a deep red protein called myoglobin. This abundance of myoglobin makes the meat appear darker in color
The main dark meat cuts are:
- Thighs
- Drumsticks (legs)
White meat comes from areas of the bird used less frequently for movement. With less myoglobin content, these muscles look paler. White meat includes:
- Breast
- Wings
So what does this have to do with turkey legs? Since the legs are a major muscle group powering a turkey’s movement, they contain lots of myoglobin and are considered dark meat.
Why Are Turkey Legs So Juicy and Flavorful?
The myoglobin content isn’t the only factor making dark meat taste and feel different than white. Dark cuts also tend to have more fat marbled throughout.
This fat content is a significant contributor to the rich, mouthwatering flavor of dark meat. The fats help retain moisture during cooking, keeping it deliciously succulent.
Turkey legs offer the quintessential savory, juicy flavors we crave thanks to their ample fat reserves. They simply wouldn’t be as satisfyingly moist or flavorful if they were all white meat.
Nutrition Profile: How Dark Turkey Meat Benefits Your Health
With the perception that dark meat is fatty, some assume it’s less healthy than white. However, dark turkey meat delivers excellent nutrition in ways that differ from white:
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Higher Iron Levels – Dark meat contains nearly double the iron as white. This is especially beneficial for preventing iron deficiency.
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More Zinc – Zinc supports immune function and wound healing. Turkey legs provide about 25% more zinc than breast meat.
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Increased B Vitamins – Essential for energy production, B vitamins like niacin and B6 are found in higher amounts in dark cuts.
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Healthy Fats – Despite more overall fat, dark meat contains high levels of unsaturated fats that actually improve cholesterol.
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Fewer Calories – Ounce for ounce, turkey leg meat has slightly fewer calories than breast meat.
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Higher Protein – Dark meat has more protein than white – about 25% of the Daily Value per 3oz serving.
So thighs and legs aren’t just tastier – they offer fantastic nutrition making them a smart, healthy choice!
Picking the Best Turkey Legs and Preparing Them Perfectly
Not all turkey legs are equal. Here are some tips for selecting ideal drumsticks and cooking them just right:
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Look for legs that are evenly browned and free of blemishes. Avoid any with tears or missing skin.
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Estimate 1 pound per person. Legs vary in size, so allow ample portions.
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Pat the skin dry before cooking to maximize crispiness.
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Rub seasoning or oil under and on the skin to boost flavor.
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Roast low and slow at 325°F to keep meat tender and juicy.
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Let rest 5-10 minutes before slicing for perfectly moist meat.
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Fry for crispier skin or braise/slow cook for fall-off-the-bone meat.
Healthy Ways to Enjoy Succulent Turkey Legs
Beyond traditional roasting, there are endless options for savoring dark meat turkey legs and thighs:
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Smoked turkey legs for added flavor.
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Braised turkey thighs for pulled turkey dishes.
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Grilled drumsticks with a sweet glaze or spice rub.
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Baked turkey thighs with roasted veggies for meal prepping.
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Try turkey thigh meat ground into burgers or meatballs.
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Utilize in soups, chili, casseroles, and stir frys.
However you choose to prepare them, turkey legs and thighs are mouthwateringly delicious. Now that you know they also deliver amazing nutrition, you can enjoy devouring this dark meat without an ounce of guilt!
So this Thanksgiving when that platter of turkey gets passed around, have no fear piling your plate high with juicy, succulent drumsticks. Leave the dry white breast meat for the misinformed – the leg meat is where it’s at!
Turkey Legs – Frequently Asked Questions
Still have questions about turkey legs and dark meat? Here are answers to some commonly asked questions:
Are turkey legs white or dark meat?
Turkey legs are dark meat due to their high myoglobin content as a muscle that powers movement.
Is dark turkey meat healthier?
Both have benefits, but dark meat contains more iron, zinc, B vitamins and protein than white meat.
Why are turkey legs so juicy?
The higher fat content of dark meat keeps turkey legs moister when cooking compared to leaner white breast meat.
Should you eat the turkey leg skin?
The skin contains mostly saturated fat, so remove it if watching calories/saturated fat intake. Enjoy in moderation.
How long to cook turkey legs?
Cook to an internal temperature of 165°F which takes 2-3 hours roasted at 325°F or 1-2 hours grilled over medium heat.
What’s the best seasoning for roasted turkey legs?
Salt, pepper and poultry seasoning are classic. Also try rubbing with olive oil and spices like rosemary, thyme or garlic.
How can I make extra juicy turkey legs?
Brining before cooking helps legs retain moisture. Also roast low and slow or braise/slow cook. Fry for crispy skin and tender meat.
If you love turkey skin, dark meat is your friend
We all agree that the skin is the best part of the turkey, right? And though the entire bird is covered in skin, the skin-to-meat ratio on the breast is less than ideal. This is especially true of the Franken-turkeys most of us buy in the grocery store, which have been bred to have super-sized breasts. The thin sheath of skin on the surface of the breast is no match for the vast ocean of bland, dry meat that lurks underneath.
The drumsticks and thighs, on the other hand, have ample enough skin such that you can get some with every bite of meat. Since the skin is where much of the fat (and flavor) of the bird lives, that makes the dark meat even more delicious, which is unfair because it already tastes much better than the white meat, even without skin. The only part of the bird with an even greater amount of skin is the wing, which is technically white meat. However, unlike chicken wings, I find that turkey wings almost always dry out when cooking, so they dont tend to be super tasty. I prefer using them to make stock rather than trying to gnaw at them at the table.
Dark meat can be used in a wider variety of recipes
For our money, the only good ways to cook white meat turkey are ones that use gentle, low heat to preserve the small amount of water that is present in the breast. Poaching can work, as can low-and-slow barbecuing — as an added bonus, the smoke flavor from barbecuing helps give turkey breast some personality. Turkey breast also makes decent deli meat because meat producers tend to pump it full of water and salt to give it flavor and moisture.
In contrast, dark meat turkey can be used for all these applications, plus so many more. Sure, smoked turkey breast is good, but it doesnt hold a candle to Disney-style smoked turkey legs. The same cut can also be roasted to make Cajun-spiced turkey legs. Turkey thigh is also a seriously underrated cut if you can get a hold of it. It does well on the grill, and as we referenced earlier, its the absolute best piece of turkey to slow-cook or braise. I love it for making tinga for turkey tacos; it tastes great with mole sauce, and its perfect for soups as well.