Turkey Leg Meat (Raw) – Nutritional Information
Turkey leg meat is a flavorful and versatile cut, commonly enjoyed for its rich taste and tender texture. It is often used in various dishes, from roasts to stews, and can be a nutritious source of protein. Below is a comprehensive breakdown of the nutritional profile and key nutrients of raw turkey leg meat.
Nutritional Information:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 144.0 kcal |
| Protein | 19.54 g |
| Total Fat | 6.72 g |
| Saturated Fat | 2.06 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 17.0 mg |
| Iron | 1.72 mg |
| Magnesium | 21.0 mg |
| Phosphorus | 177.0 mg |
| Potassium | 273.0 mg |
| Sodium | 74.0 mg |
| Zinc | 3.09 mg |
| Copper | 0.142 mcg |
| Manganese | 0.022 mg |
| Selenium | 26.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.077 mg |
| Riboflavin (Vitamin B2) | 0.211 mg |
| Niacin (Vitamin B3) | 2.947 mg |
| Vitamin B6 | 0.34 mg |
| Folate | 10.0 mcg |
| Vitamin B12 | 0.39 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Key Health Benefits:
- High in Protein: Turkey leg meat is an excellent source of lean protein, with 19.54 grams per 100 grams. Protein is essential for muscle repair, immune function, and overall cell health.
- Rich in Essential Minerals: Turkey leg meat provides a good amount of key minerals, including phosphorus, iron, and zinc, which support bone health, energy metabolism, and immune function.
- Low in Carbohydrates: This cut contains no carbohydrates or sugar, making it a good choice for low-carb diets.
- Saturated Fat: While turkey leg meat does contain some saturated fat (2.06 grams), it remains a relatively lean option compared to other meats, providing a balance of healthy fats.
Dietary Considerations:
- Allergens: Turkey leg meat is a poultry product and may pose a risk to individuals with poultry allergies. Always check for potential cross-contamination when preparing meals for those with food sensitivities.
- Dietary Preferences: This meat is suitable for most dietary preferences, including low-carb, ketogenic, and high-protein diets. It is also naturally gluten-free and dairy-free, making it a versatile option for those with dietary restrictions.
- Cooking Tips: Turkey leg meat can be roasted, grilled, or slow-cooked to enhance its flavor and tenderness. Marinating before cooking can also help infuse additional flavors. Be sure to cook the meat thoroughly to an internal temperature of 165°F (74°C) for optimal safety.
Conclusion:
Turkey leg meat is a nutritious, lean protein that can be enjoyed in a wide variety of recipes. With its rich mineral content, moderate fat levels, and protein-packed profile, it serves as an excellent addition to balanced meals. Whether you’re preparing a comforting roast, a hearty stew, or even a simple grilled dish, turkey leg meat is sure to bring both flavor and health benefits to your table.
