How Many Calories Are in a Turkey Leg? A Closer Look at This Holiday Favorite

Turkey legs are a beloved holiday treat, gracing Thanksgiving and Christmas dinner tables across the country. Their rich, savory flavor makes them a tasty indulgence to look forward to every year. But with their crispy skin and succulent meat, you may wonder just how many calories are packed into one of these drumsticks.

In this article, we’ll take a closer look at the calorie count of turkey legs. We’ll compare roasted baked, and fried preparations, examine how calories vary by size and offer tips for lightening up this decadent dish. Read on to learn everything you need to know about the calories in a turkey leg!

Calculating Calories in Turkey Legs

A turkey leg is the lower portion of a turkey’s leg, consisting of the drumstick attached to a portion of thigh meat. Its calories come primarily from its protein and fat content

According to the USDA FoodData Central, a 3.5 ounce serving of roasted turkey leg with skin contains about 170 calories. Of those calories

• 56% come from protein
• 44% come from fat

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.

Turkey legs can range in size based on the size of the original turkey. For example, turkey legs from larger male turkeys (toms) will be bigger with more meat than legs from smaller hens.

Here are some common turkey leg serving sizes and their approximate calorie counts:

• Small drumstick (11-13 lb turkey): 150 calories (3.5 oz)
• Medium drumstick (14-18 lb turkey): 225 calories (3.5 oz)
• Large drumstick (19-21 lb tom turkey): 340 calories (6 oz)

As you can see, calories increase proportionally as the amount of meat increases.

How Cooking Method Impacts Calories

The way a turkey leg is prepared also affects its final calorie count. Roasting, baking, grilling, smoking, and braising turkey legs results in minimal calories added during cooking. On the other hand, deep frying significantly increases the calorie density.

Here’s how a 6 ounce turkey leg compares across cooking methods:

• Roasted/baked: 340 calories
• Fried: Up to 580 calories

Frying causes the turkey leg to absorb more oil, ramping up the fat and calories. Breadcrumb coatings and glazes also pack on more calories compared to plain roasted preparations.

Tips for Lightening Up Turkey Legs

Don’t let the high calorie counts scare you away from enjoying turkey legs! Here are some simple tips for lightening up this treat:

• Remove the skin after cooking to slash fat and calories while preserving moistness. This eliminates up to 50-100 calories per serving.
• Opt for roasted, baked, grilled, or smoked preparations instead of fried.
• Skip the added breading, batter, or sugary glazes. Season with herbs and spices instead.
• Portion the drumstick meat from the bone before serving to make it easier to control servings.
• Pair with lower calorie side dishes like roasted vegetables instead of macaroni and cheese or mashed potatoes.
• Compensate with lighter meals and snacks for the rest of the day.

Healthy Serving Suggestions

Here are some delicious and nutritious ways to enjoy turkey legs while keeping calories in check:

• Baked turkey taco meat stuffed into lettuce wraps with veggies and salsa
• Diced turkey in a Greek salad with feta cheese, olives, and homemade dressing
• Turkey stir fry with broccoli, bell peppers, carrots, and ginger soy sauce
• Open-faced turkey sandwiches on whole grain toast with avocado spread
• Turkey curry with cauliflower rice and toasted almonds

The Bottom Line

When prepared roasted or baked without the skin, a 3.5 ounce serving of turkey leg will provide about 150-170 calories. Larger drumsticks or preparation methods like frying will ratchet up the calorie content. With some simple substitutions and healthy pairing choices, turkey legs can still be enjoyed as part of a balanced diet during the holidays or any time of year. Moderating portions and selecting lower calorie cooking methods and sides will let you indulge in this delicious dish while maintaining your healthy calorie goals.