Turkey Thigh Meat (Raw) – Nutritional Information & Ingredients
Turkey thigh meat, specifically the raw part of the thigh, offers a rich source of protein and essential nutrients, making it an excellent choice for a hearty and nutritious meal. Known for its slightly darker and more flavorful profile compared to turkey breast, thigh meat is tender and versatile, perfect for roasting, grilling, or slow cooking.
Ingredients Table
| Nutrient | Amount (per 100g) |
|---|---|
| Energy | 116 kcal |
| Protein | 20.6 g |
| Fat | 3.69 g |
| Saturated Fat | 0.782 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 4.0 mg |
| Iron | 1.42 mg |
| Magnesium | 22 mg |
| Phosphorus | 177.0 mg |
| Potassium | 269.0 mg |
| Sodium | 75.0 mg |
| Zinc | 2.95 mg |
| Copper | 0.083 mcg |
| Manganese | 0.006 mg |
| Selenium | 21.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.059 mg |
| Riboflavin (B2) | 0.307 mg |
| Niacin (B3) | 6.183 mg |
| Vitamin B6 | 0.482 mg |
| Folate (B9) | 7.0 mcg |
| Vitamin B12 | 2.17 mcg |
| Vitamin A | 19.0 mcg |
| Vitamin E | 0.18 mg |
| Vitamin D2 | 0.5 mcg |
Allergen Information
Turkey thigh meat is allergen-free, as it is a natural animal product without common allergens such as gluten, dairy, or nuts. However, it is important to be cautious about cross-contamination during preparation, particularly if you have sensitivities to other meats or food products.
Dietary Preferences
Turkey thigh meat is a high-protein, low-carbohydrate option, making it ideal for those following various diets, including:
- Keto: The low-carb nature of turkey thigh meat makes it suitable for ketogenic diets.
- Paleo: As an unprocessed animal protein, turkey thigh fits perfectly into a paleo lifestyle.
- Low-fat: While it contains some fat, it is relatively lean compared to other meat cuts, making it a good option for those aiming to reduce fat intake.
- Gluten-Free: Naturally free from gluten, turkey thigh meat is safe for those with celiac disease or gluten sensitivity.
Health Benefits and Advice
Turkey thigh meat is a powerhouse of lean protein, which is essential for muscle repair, growth, and overall bodily functions. It also provides a healthy array of vitamins and minerals, including B vitamins like niacin, riboflavin, and vitamin B12, all of which are crucial for energy metabolism and nervous system health.
- Iron and phosphorus help support healthy red blood cells and strong bones.
- Magnesium is important for muscle and nerve function.
- The selenium in turkey thigh meat acts as a powerful antioxidant that supports immune health.
- The zinc content can help with immune function and skin health.
Despite its relatively low fat content, turkey thigh meat does provide a small amount of saturated fat, which should be kept in balance as part of a healthy diet.
Cooking Tips and Usage
Turkey thigh meat can be used in various dishes, offering a delicious and hearty option for meals that need a bit more depth of flavor than lean breast meat. It is ideal for slow-cooked dishes, such as stews and curries, or can be roasted to achieve a crispy, flavorful skin while keeping the meat tender and juicy.
- Grilling: For a quick and delicious preparation, turkey thighs can be grilled. Marinate them for extra flavor and cook until golden brown on the outside, keeping the inside moist and tender.
- Slow-cooking: Perfect for soups, stews, or braised dishes, the rich flavor of turkey thigh meat pairs well with hearty vegetables and savory broths.
- Roasting: When roasting, consider seasoning with herbs like rosemary, thyme, and garlic, or try a citrus-based marinade for a refreshing twist.
Conclusion
Turkey thigh meat is a nutritious, flavorful option that packs a punch of protein while being low in carbohydrates and offering a wide range of essential nutrients. Whether you’re following a keto diet, looking for a gluten-free protein source, or simply craving a delicious, hearty meal, turkey thighs are an excellent choice. With their versatility in the kitchen and health benefits, they can be incorporated into countless dishes, ensuring that your meals are both satisfying and nutritious.
As always, be mindful of portion sizes and balance your diet with plenty of vegetables and whole grains to optimize your health benefits.
