Turkey Dark Meat (Cooked, Roasted) – Nutritional Information & Ingredients
Turkey dark meat, often considered the richer, more flavorful part of the bird, offers a satisfying and nutritious protein option. This cut of meat is sourced from the thigh and drumstick areas of the turkey and is typically cooked by roasting, which enhances its natural flavors. Often brined or seasoned with a salt solution to improve tenderness and moisture, turkey dark meat is a versatile choice for various dishes, from hearty meals to salads and sandwiches.
Nutritional Breakdown (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 158 kcal |
| Protein | 26.1 g |
| Total Fat | 6.0 g |
| Saturated Fat | 1.81 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 16.0 mg |
| Iron | 1.07 mg |
| Magnesium | 24.0 mg |
| Phosphorus | 208.0 mg |
| Potassium | 227.0 mg |
| Sodium | 201.0 mg |
| Zinc | 3.4 mg |
| Copper | 0.128 mcg |
| Manganese | 0.017 mg |
| Selenium | 31.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.056 mg |
| Riboflavin (B2) | 0.335 mg |
| Niacin (B3) | 6.827 mg |
| Vitamin B6 | 0.435 mg |
| Folate | 8.0 mcg |
| Vitamin B12 | 1.65 mcg |
| Vitamin A | 5.0 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0.3 mcg |
Key Highlights:
- Protein Powerhouse: With 26.1 grams of protein per 100g, turkey dark meat is an excellent choice for muscle repair and overall body function.
- Low in Carbs: This turkey cut contains virtually no carbohydrates, making it a great option for low-carb diets and those looking to maintain stable blood sugar levels.
- Rich in Minerals: It provides a solid amount of important minerals such as zinc (3.4 mg), phosphorus (208 mg), and selenium (31.4 mcg), which support immune function, bone health, and antioxidant activity.
- Vitamins Galore: While relatively low in vitamin C, turkey dark meat offers beneficial amounts of B vitamins, including niacin (6.827 mg), which is essential for energy metabolism, and vitamin B12 (1.65 mcg), which is crucial for nerve function and the production of red blood cells.
Allergen Information
Turkey dark meat is naturally gluten-free and does not contain common allergens such as dairy, eggs, or nuts. However, if the meat has been pre-seasoned or brined, it’s important to check for added ingredients such as soy, wheat, or preservatives that might trigger allergies in sensitive individuals.
Dietary Preferences
- Gluten-Free: Safe for those following a gluten-free diet, as it is free of wheat and other gluten-containing ingredients unless seasoned with gluten-containing additives.
- Low-Carb & Keto-Friendly: With zero carbohydrates, turkey dark meat fits well into low-carb and ketogenic diets.
- Paleo & Whole30: A natural, unprocessed food that fits within the guidelines of paleo and Whole30 eating plans.
- Dairy-Free & Nut-Free: Ideal for individuals avoiding dairy and nuts, this meat contains no dairy ingredients or potential nut allergens.
Usage Tips & Serving Suggestions
Turkey dark meat is versatile and can be used in a wide variety of dishes. Whether you’re preparing a classic roasted turkey for a holiday meal or crafting a turkey salad, this cut provides deep flavor and tenderness. It pairs beautifully with roasted vegetables, cranberry sauce, or a tangy mustard vinaigrette. For a comforting meal, consider serving it alongside mashed potatoes or stuffing.
If you’re aiming for a healthier meal, try pairing turkey dark meat with sautéed greens such as spinach, kale, or collard greens for a nutrient-packed plate. It also works well in soups and stews, adding richness and a savory depth of flavor.
Conclusion
Turkey dark meat, with its high protein content and rich, satisfying flavor, makes a nutritious and versatile ingredient in many meals. Its health benefits are enhanced by the wide range of essential vitamins and minerals it provides, particularly for those following low-carb, high-protein diets or seeking nutrient-dense meals. Whether you choose it as the main protein in a dinner spread or incorporate it into soups, sandwiches, or salads, turkey dark meat can elevate any dish with its robust flavor and healthful benefits.
