How Many Calories are in a Turkey Thigh?

Turkey thigh is a tasty and protein-rich poultry choice. But for those looking to make healthy meal choices or manage their weight, the key question is how many calories are in a turkey thigh? This guide will give you the facts on turkey thigh nutrition and calorie content, plus tips on how to get the health benefits of turkey thigh while controlling calories

What is Turkey Thigh?

Turkey thigh refers to the meaty upper leg portion of a turkey. It includes both light and dark meat and is one of the fattier turkey cuts due to its highdark meat content. The thigh is attached to the turkey’s skeleton by the femur bone. When separated from the drumstick, the thigh includes a portion of the hip joint.

Turkey thigh can be purchased bone-in or boneless and skin-on or skinless. The skin contributes significant calories, so skinless thigh will be lower in calories than skin-on.

Nutritional Profile of Turkey Thigh

Turkey thigh is an excellent source of lean protein. A 3 ounce serving contains about 25 grams of protein. Turkey thigh also provides a range of B vitamins, selenium, zinc, iron, potassium and magnesium.

As a dark poultry meat, turkey thigh does have a higher fat content compared to breast meat. The extra fat makes the thigh meat juicier and more flavorful when cooked.

Calories in Turkey Thigh

The number of calories in a turkey thigh depends on the serving size and whether you eat the skin:

• A 3 ounce serving of boneless, skinless turkey thigh contains 110 calories

• With the skin on, a 3 ounce serving of turkey thigh contains 158 calories

• A medium turkey thigh with skin (about 5.8 ounces) has roughly 300 calories

• A whole large turkey thigh (about 9 ounces) contains around 450 calories

In terms of calories per 100 grams, skinless turkey thigh has about 110 calories, while thigh with skin has around 206 calories.

As a comparison, 100 grams of boneless, skinless turkey breast contains around 104 calories. So turkey thigh does pack a bit more calories than breast meat.

Calorie Breakdown in Turkey Thigh

The calories in turkey thigh come primarily from protein and fat:

• Protein: Turkey thigh is a high protein food, with 56% of its calories coming from protein.

• Fat: The high fat content of dark meat and skin accounts for 44% of the calories in turkey thigh.

• Carbs: Turkey contains no carbohydrates.

Health Benefits of Turkey Thigh

Despite having more calories and fat than breast meat, turkey thigh can still be part of a healthy diet. Here are some of its benefits:

• High in selenium and vitamin B6. These nutrients support thyroid function and immune health.

• Source of niacin, zinc, phosphorus and choline. This nutrient profile benefits skin, hair, bones and metabolism.

• Contains more iron than breast meat, helping to prevent anemia.

• Provides anti-inflammatory omega-3 fatty acids.

Tips for Controlling Calories in Turkey Thigh

If you want to keep calories in check when eating turkey thigh, here are some useful strategies:

• Remove the skin before cooking to significantly reduce fat and calories.

• Portion into 3-4 ounce servings rather than eating a whole thigh.

• Try grilling or baking instead of frying to avoid adding cooking oil.

• Pair turkey thigh with non-starchy veggies like broccoli or salad rather than carbohydrate-heavy sides.

• Use thigh in turkey chili, soup or stir fry with lots of vegetables to stretch calories.

• Compare brands and buy turkey thigh with the lowest calories and fat per serving.

• Avoid eating crispy, breaded turkey thigh or thigh cooked in fatty sauces.

How to Cook Low Calorie Turkey Thigh

Cooking your turkey thigh simply, without heavy ingredients, keeps it light:

• Roast: Rub with herbs and spices and roast at 400°F for 30-40 minutes until 165°F internal temperature.

• Grill: Season thigh with spice rub or herbs and grill over medium heat for 12-18 minutes, turning occasionally.

• Braise: Brown seasoned thigh then braise in broth with veggies until very tender.

• Poach: Simmer in broth and seasoning until cooked through. Shred and use in salads, sandwiches etc.

• Stir fry: Dice into cubes and stir fry with sliced veggies and sesame oil based sauce. Serve over cauliflower rice.

Should You Eat the Skin?

Turkey skin adds lots of flavor and crunch. But because it also adds about 70-90 extra calories per ounce, you might want to remove skin if watching your calorie intake. Cooking the thigh with skin and then taking it off before eating lets you get the flavor benefits without all the extra calories.

Simple Seasonings for Turkey Thigh

To boost flavor without adding calories, rub or marinate turkey thigh in:

• Lemon juice, garlic, rosemary
• Chili powder, lime juice, cumin
• Mustard, thyme, sage
• Curry powder, ginger, honey
• Smoked paprika, oregano, pepper

Then just roast, grill or braise with minimal added fat or sauces.

Healthy Ways to Use Leftover Turkey Thigh

Leftover cooked turkey thigh offers an easy protein boost for meals and snacks. Try these tasty options:

• Turkey tacos: Dice thigh and add to soft tortillas with salsa and avocado

• Turkey salad sandwiches: Shred thigh and mix with mustard, mayo and celery

• Turkey fried rice: Stir diced thigh into cooled rice with soy sauce and veggies

• Turkey quesadillas: Fill tortillas with shredded thigh, cheese and seasonings

• Turkey wraps: Fill whole wheat tortillas with diced thigh, hummus, spinach and feta

Satisfying Meals with Turkey Thigh

Incorporate protein-packed turkey thigh into some healthy dinner ideas:

• Mediterranean turkey thigh with roasted veggies, chickpeas and tzatziki sauce

• Curry turkey thigh stir fry with peppers, onion and cauliflower rice

• Herb turkey thigh with roasted Brussels sprouts and sweet potatoes

• Buffalo turkey thigh lettuce wraps with hot sauce, celery and blue cheese

• Turkey thigh pumpkin chili with white beans, zucchini and lime

The Bottom Line on Calories in Turkey Thigh

A 3-4 ounce serving of turkey thigh will provide around 110-160 calories. Eating the flavorful skin will add 70-90 extra calories per ounce. Removing the skin before cooking lets you enjoy the benefits of this tasty and lean protein source while controlling your calorie intake. Pair thigh with non-starchy vegetables and use simple seasonings to keep your meal light, balanced and delicious.