Turkey Thigh Meat (Raw, Skin-On) – Nutritional Profile & Ingredients
Turkey thigh meat, specifically from the raw, skin-on cuts, is a nutrient-dense, protein-packed option that offers a variety of essential vitamins and minerals. Known for its rich flavor and tender texture, turkey thigh meat can be a versatile ingredient in many dishes, whether roasted, grilled, or slow-cooked. Below is an in-depth look at the nutritional values and health benefits of turkey thigh meat, alongside its potential uses in your culinary adventures.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 161 kcal |
| Protein | 19.54 g |
| Fat | 9.16 g |
| Saturated Fat | 2.39 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 4 mg |
| Iron | 1.31 mg |
| Magnesium | 20 mg |
| Phosphorus | 161 mg |
| Potassium | 239 mg |
| Sodium | 75 mg |
| Zinc | 2.6 mg |
| Copper | 0.076 mg |
| Manganese | 0.006 mg |
| Selenium | 19.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.053 mg |
| Riboflavin (B2) | 0.268 mg |
| Niacin (B3) | 5.599 mg |
| Vitamin B6 | 0.419 mg |
| Folate (B9) | 6 mcg |
| Vitamin B12 | 2.13 mcg |
| Vitamin A | 29 mcg |
| Vitamin E | 0.16 mg |
| Vitamin D2 | 0.5 mcg |
Health Benefits & Dietary Considerations
Turkey thigh meat is a powerhouse of protein, offering nearly 20 grams of protein per 100 grams. This makes it an excellent option for anyone looking to build muscle, recover from workouts, or simply maintain a high-protein diet. In addition to protein, it provides a healthy dose of essential fats, including moderate amounts of saturated fat, which can contribute to a balanced intake of fatty acids.
Mineral Content: Turkey thigh meat is rich in key minerals, including phosphorus, potassium, and zinc. Phosphorus plays an important role in maintaining healthy bones and teeth, while potassium is essential for heart and muscle function. Zinc supports immune health and wound healing, and magnesium contributes to nerve function and muscle relaxation.
B-Vitamins: Rich in B-vitamins, turkey thigh meat is a good source of niacin (vitamin B3), riboflavin (vitamin B2), and vitamin B6. These vitamins support energy metabolism, cognitive function, and red blood cell production. Additionally, the vitamin B12 content in turkey thigh meat is notable, contributing to nerve function and the production of DNA.
Low Carbs: Turkey thigh meat contains no carbohydrates or fiber, making it a suitable choice for those following low-carb, ketogenic, or paleo diets. With no sugar content, it also aligns with diabetic-friendly eating patterns, especially for those seeking to manage blood sugar levels.
Allergen Information
Turkey thigh meat, being a pure poultry product, is free from common allergens such as dairy, gluten, and soy. However, individuals with poultry allergies should avoid consuming turkey and turkey-based products. Always ensure that the meat is sourced from reputable suppliers and is properly handled to avoid cross-contamination with allergens during processing or preparation.
Dietary Preferences
- High Protein: Turkey thigh meat is ideal for those on a high-protein diet, including athletes, bodybuilders, and individuals following weight-loss plans that focus on muscle maintenance.
- Low Carb & Keto Friendly: With 0 grams of carbohydrates, turkey thigh meat is perfect for those following low-carb or ketogenic diets.
- Gluten-Free & Dairy-Free: Suitable for individuals with gluten intolerance or dairy allergies.
- Paleo-Friendly: As a natural, unprocessed food, turkey thigh meat aligns with the principles of the paleo diet, which emphasizes whole foods and the elimination of grains, legumes, and processed products.
Cooking Tips & Advice
Turkey thigh meat, with its rich flavor and tender texture, is incredibly versatile in the kitchen. The skin adds a crispy element when roasted, while the meat itself stays juicy and full of flavor. Here are a few ways to prepare turkey thigh meat:
- Roasting: Season with herbs and spices, and roast in the oven for a crispy skin and tender interior. Consider pairing with root vegetables or stuffing it with aromatic herbs.
- Grilling: Grilled turkey thighs can be marinated with a blend of olive oil, garlic, and fresh herbs for added depth of flavor.
- Slow Cooking: For a melt-in-your-mouth texture, slow cook turkey thighs in a flavorful broth or sauce. This method allows the meat to become fall-off-the-bone tender.
- Stovetop Searing: Sear the skin-on turkey thighs in a hot pan to create a golden, crispy exterior before finishing them in the oven or on the stovetop with your favorite sauce.
Conclusion
Turkey thigh meat, especially the skin-on, raw variety, is an exceptional ingredient to incorporate into your diet. It’s packed with high-quality protein, essential vitamins, and minerals, making it a valuable choice for anyone looking to enhance their nutritional intake. Whether you’re preparing a hearty family meal or experimenting with new flavors, turkey thighs offer a robust foundation for a wide range of delicious dishes. With its low carbohydrate content and versatile cooking methods, it’s an ideal option for anyone pursuing a healthy, balanced lifestyle.
