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turkey legs.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

turkey drumsticksraw turkey drumstickraw turkey leg

Recipes with turkey legs + Add to pantry

SERVING

CALORIES

196

PROTEIN

27.9g

CARBS

FAT

8.7g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories196kcal—

Protein27.9g56%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat8.7g11%

Saturated fat2.5g13%

Cholesterol100mg33%

MINERALS

Sodium70mg3%

Potassium290mg6%

Calcium16mg1%

Iron2.1mg12%

Magnesium29mg7%

Phosphorus220mg18%

Zinc2.5mg23%

Copper0.15mg17%

Manganese0.02mg1%

Selenium25µg45%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K0.50µg0%

Thiamin (B1)0.08mg7%

Riboflavin (B2)0.20mg15%

Niacin (B3)6.5mg41%

Pantothenic acid (B5)0.70mg14%

Vitamin B60.40mg24%

Folate (B9)8.0µg2%

Vitamin B120.80µg33%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 piece450g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality protein, essential for muscle building, repair, and overall body function.
✓Rich in B vitamins, particularly niacin (B3) and B6, which support energy metabolism and nervous system health.
✓Provides key minerals like selenium, a powerful antioxidant, and zinc, which is crucial for immune function and wound healing.
✓As dark meat, it contains higher levels of iron and myoglobin, which help transport oxygen in the blood and prevent anemia.

COOKING TIPS

In the kitchen.

1Ideal for slow-cooking methods like braising, slow-roasting, or smoking, which break down connective tissues and result in tender, flavorful meat.
2For crispy skin, pat the legs completely dry with paper towels, rub with oil, and season generously before roasting at a high temperature (e.g., 400°F / 200°C).
3Always cook to a safe internal temperature of 165°F (74°C), measured with a meat thermometer inserted into the thickest part of the meat without touching the bone.
4Brining the legs in a saltwater solution for several hours before cooking can significantly enhance their moisture and flavor.

STORAGE

Keep it fresh.

Store raw turkey legs in the coldest part of the refrigerator (at or below 40°F / 4°C) and use within 1-2 days.
For long-term storage, freeze at 0°F (-18°C) in an airtight, freezer-safe bag or container for up to 9 months for best quality.
Keep cooked turkey legs in a sealed container in the refrigerator and consume within 3-4 days.

FAQ

Frequently asked questions.

Are turkey legs healthy?

Yes, turkey legs are a nutrient-dense protein source that provides high-quality protein for muscle repair and overall body function. They are rich in B vitamins, zinc, and selenium, though they contain slightly more fat and calories than turkey breast.

How much protein is in turkey legs?

Turkey legs contain approximately 27.9 grams of protein per 100 grams. This high protein density makes them an excellent choice for those looking to support muscle growth and maintain satiety.

Are turkey legs keto-friendly?

Yes, turkey legs are ideal for a keto or low-carb diet because they contain 0 grams of carbohydrates. Their moderate fat content (8.7g per 100g) also helps meet the fat macros required for ketosis.

What is the difference between turkey legs and turkey breast?

Turkey legs are dark meat, meaning they have a higher fat content and more myoglobin than the white meat found in the breast. This results in a richer flavor, moister texture, and higher levels of iron and zinc.

How do you cook turkey legs?

Turkey legs are best cooked using slow methods like roasting, smoking, or braising to tenderize the connective tissue. Roast them at 350°F (175°C) until the internal temperature reaches a safe 165°F (74°C).

Are turkey legs gluten-free?

Plain, raw turkey legs are naturally gluten-free. However, if you are buying pre-marinated or smoked turkey legs from a vendor, check the ingredients for gluten-containing additives in the rubs or injections.

How long do raw turkey legs last in the refrigerator?

Raw turkey legs should be stored in the coldest part of your refrigerator and used within 1 to 2 days. For longer storage, they should be tightly wrapped and kept in the freezer.

Can you freeze turkey legs?

Yes, turkey legs freeze very well for up to 9 months. To prevent freezer burn, wrap them tightly in plastic wrap or aluminum foil and place them in a heavy-duty freezer bag.

Are turkey legs high in iron?

Yes, as dark meat, turkey legs contain more iron than white meat. This helps in the production of hemoglobin, which is essential for transporting oxygen throughout the blood and preventing anemia.

What do turkey legs taste like?

Turkey legs have a deep, savory, and slightly gamey flavor compared to chicken. Because they are dark meat, they are more succulent and flavorful than turkey breast, especially when roasted or smoked.

RECIPES