How Much Protein is in a Turkey Leg?

Turkey legs are a classic favorite when it comes to holiday meals or medieval fair treats. With their large, meaty drumsticks and crispy skin, turkey legs make for an indulgent, protein-packed snack. But just how much protein is packed into one of those hefty legs? Let’s break it down.

What’s in a Turkey Leg?

A typical turkey leg weighs around 1/2 pound and contains both light and dark meat The exact nutritional values can vary a bit depending on the size of the leg, but on average, a 5-6 ounce turkey leg contains

• Calories: 417
• Fat: 13g
• Protein: 27.9g
• Carbs: 0g

Turkey is about 30% protein by weight when cooked. So out of that half pound leg, around 2.5 ounces of it is protein – totaling right around 28 grams.

To put that in perspective, the average chicken breast contains around 31 grams of protein in a 4 ounce serving. So turkey legs pack nearly as much protein ounce for ounce as chicken breast, with some extra juicy dark meat flavor.

Turkey Leg Protein Compared to Other Foods

How does the protein in a turkey leg stack up to other high protein foods? Here are some common comparisons:

• 46 eggs Eggs contain about 6 grams of protein each, so 279 grams is equivalent to about 4.6 eggs.

• 1 chicken breast: A 4 ounce chicken breast contains around 31 grams of protein, so a turkey leg has slightly less.

• 2 cups black beans: 1 cup of cooked black beans has around 13.5 grams of protein. So 2 cups would equal around 27 grams protein.

• 1 cup greek yogurt: Greek yogurt averages about 23 grams protein per cup. The turkey leg edges it out slightly.

• 3 ounces beef: A 3 ounce serving of lean beef contains around 21 grams of protein, so the turkey leg wins again.

• 2 scoops whey protein powder: Protein powders average around 24 grams per scoop, so two scoops contain close to the same protein as a turkey leg.

So while turkey legs aren’t the absolute highest protein option out there, they provide a very solid dose of protein in a tasty package. Plus they have the added bonus of some healthy vitamins and minerals like zinc, iron, potassium and B vitamins.

Benefits of Turkey Leg Protein

There are several key benefits that make turkey leg protein a smart choice:

It’s high quality protein. Turkey contains all the essential amino acids needed to support muscle growth and maintenance. The protein quality is similar to chicken or beef.

It’s relatively lean. While turkey legs have more fat than a chicken breast or turkey cutlet, they are still lower in saturated fat than many red meat options.

It supports weight loss. The high protein keeps you feeling fuller longer. And protein requires more calories for your body to digest than carbs or fat.

It builds strong muscles. Leucine, an amino acid in turkey, plays a key role in muscle protein synthesis. This makes it great for athletes and bodybuilders.

It strengthens bones. Turkey is rich in phosphorus and zinc – two minerals vital for bone health.

It benefits heart health. Replacing red meat with white meat poultry may lower unhealthy LDL cholesterol levels.

Complete vs Incomplete Proteins

When it comes to protein quality, it’s important to understand the difference between complete and incomplete proteins.

Complete proteins contain all nine of the essential amino acids that our bodies cannot make on their own. Foods like turkey, chicken, beef, eggs, dairy, fish and soy offer complete proteins.

Incomplete proteins are missing one or more of the essential amino acids. Foods like beans, nuts, seeds and grains fall into this category.

The good news is you don’t necessarily need to get all amino acids in one food. By combining incomplete proteins, like beans and rice, you can create a complete protein profile. Turkey legs offer the complete package on their own.

Other Nutrients in Turkey Legs

In addition to high quality protein, turkey legs provide a variety of other important nutrients:

• Zinc: Turkey legs are one of the best sources of zinc – containing 84% of the RDI per serving. Zinc supports immunity and wound healing.

• Potassium: With 617mg per leg, turkey is great for regulating fluid balance and blood pressure.

• Iron: You’ll get 79% of the iron you need in a day from one turkey leg to prevent anemia.

• B Vitamins: Turkey legs are rich in energy-boosting B vitamins like niacin, B6 and B12.

• Selenium: Turkey packs 137% of the selenium you need daily, which acts as a powerful antioxidant.

Should You Eat the Skin?

The crispy skin is one of the best parts of a roasted turkey leg. However, the skin does come with extra fat and calories. A turkey leg with the skin on contains 30% fat vs. 10% without it.

Whether you eat the skin or remove it comes down to your own dietary preferences and goals. If you’re trying to cut back on calories, saturated fat and sodium, then skinless is the way to go.

However, the skin adds great flavor and texture. So if you’re not worried about the extra fat and calories, then going for the skin can be an occasional treat. Just be mindful of portion sizes.

Cooking for Maximum Protein

To get the most protein from your turkey legs, avoid overcooking them. High, dry heat over time can damage the protein structure.

Some cooking tips:

• Roast or grill them to an internal temperature of 165°F. This prevents harmful bacteria but maintains moisture.

• Brine them before cooking to infuse flavor and moisture.

• Try marinades with acidity from lemon juice or vinegar – acids denature protein less than heat.

• Avoid prolonged boiling or microwaving, which can make the meat dry and rubbery.

• Let meat rest 5-10 minutes before slicing for juicier results.

Potential Drawbacks to Consider

While turkey legs offer lots of nutrition in the form of protein, vitamins and minerals, there are a couple potential downsides to keep in mind:

• They’re high in cholesterol – containing 172mg per leg. Individuals with high cholesterol may want to limit intake.

• The sodium content is fairly high at 196mg per leg. People on low-sodium diets should watch portions.

• Turkey legs are acidic, with a PRAL score of +9.6. Those with kidney issues may want to moderate acidic foods.

• They contain purines which can contribute to gout flares in sensitive individuals.

As with any food, turkey legs are best enjoyed in moderation as part of an overall balanced and varied diet. Those with specific health conditions should discuss any dietary changes with their healthcare provider.

Can You Substitute Chicken Legs?

Chicken legs are a suitable swap for turkey legs in most recipes. They contain slightly more protein ounce for ounce but have a very similar overall nutrition profile. The main difference is chicken legs tend to be smaller, averaging around 3-4 ounces compared to the 6 ounce average turkey leg.

Great Ways to Enjoy Turkey Legs

There are endless ways to enjoy the protein-packed goodness of turkey legs:

• Classic roasted – Simple, rustic and delicious right out of the oven.

• Smoked – Getting Smokey flavor by slow-smoking turkey legs results in incredibly moist, fall-off-the-bone meat.

• Crispy baked – Coating in crushed crackers or panko breadcrumbs makes a crispy crust when baked.

• Grilled – Quick grilling brings out great charred flavor. Goes well with zesty bbq sauces.

• Braised – Slow cooking in broth makes turkey legs amazingly tender.

• In soups & stews – Pull meat off the bone and add to hearty bean and veggie soups.

• Shredded for tacos – Spice rub turkey legs, shred the meat and top tacos for a fun twist.

The Bottom Line

A turkey leg offers a very satisfying dose of high quality, complete protein – packing nearly 28 grams per average sized leg. That’s comparable to other protein powerhouses like chicken, eggs, yogurt and beef.

With the addition of key minerals like zinc, iron and potassium, turkey legs provide protein plus a nutritional punch. As with any food, enjoy turkey legs in moderation as part of a balanced diet for optimal health. But do indulge in those crispy, juicy legs guilt-free knowing you’re giving your body an excellent protein boost.