By Manish KumarUpdated August 24, 2026Data verified: 2026-08-24

Protein in Turkey Thigh

How much protein is in turkey thigh? Roasted meat-only lists 27.7g protein per 100g — a whole thigh (~319g meat) delivers roughly 88g protein. Dark meat has more fat than breast but similar protein density to chicken thigh. Match skin status and raw vs roasted to your portion.

Also known as: Turkey Dark Meat, Roasted Turkey Thigh, Holiday Turkey Thigh

Quick Answer — 1 whole turkey thigh, meat only, roasted (~319g)

Turkey, thigh, from whole bird, meat only, roasted — USDA FDC #171532

88.4grams protein

20.1g–27.7g per 100g across turkey thigh references on this pageRaw ~20.1g; whole bird roasted ~27.7g; retail roasted ~25.1g; skin-on roasted ~25.8g.

526kcalCalories

19.1gFat

0gCarbs

Sodium:174 mg per 1 whole turkey thigh, meat only, roasted (~319g)

Need full nutrition data?

This page focuses on protein portions for food logging. For complete macros, variants, and micronutrients, use our full calculator.

Open turkey thigh nutrition calculator →

Thigh Source & Trim

Turkey thigh is dark meat with more fat than breast. USDA lists whole-bird and retail thigh references separately. Select skin-on or meat-only and raw or roasted. One whole turkey thigh yields ~319g meat — much larger than a chicken thigh.

USDA reference for turkey, thigh, from whole bird, meat only, roasted (FDC #171532)

Protein in Turkey Thigh Portions

Amount	Protein	Calories	Fat	Carbs	Sodium
1 whole thigh, meat only (~319g)	88.4g	526	19.3g	0g	332mg
½ thigh, meat only (~160g)	44.3g	264	9.7g	0g	166mg
3 oz (~85g)	23.5g	140	5.1g	0g	88mg
4 oz (~113g)	31.3g	186	6.8g	0g	118mg
6 oz (~170g)	47.1g	281	10.3g	0g	177mg
8 oz (~227g)	62.9g	375	13.7g	0g	236mg

Turkey Thigh Protein by Weight

Amount	Protein	Calories	Fat	Carbs	Sodium
25 grams	6.9g	41	1.5g	0g	26mg
50 grams	13.8g	83	3.0g	0g	52mg
75 grams	20.8g	124	4.5g	0g	78mg
100 grams	27.7g	165	6.0g	0g	104mg
125 grams	34.6g	206	7.5g	0g	130mg
150 grams	41.5g	248	9.1g	0g	156mg
200 grams	55.4g	330	12.1g	0g	208mg
250 grams	69.3g	413	15.1g	0g	260mg
1 oz (~28g)	7.9g	47	1.7g	0g	29mg
1 cup chopped (~140g)	38.8g	231	8.5g	0g	146mg

How Much Turkey Thigh Provides Your Protein Target?

Enter a protein goal to see approximately how much turkey thigh you would need. Slice estimates are approximate where physical serving size varies.

Protein target (g)

Food amount

108g

≈ 3.8 oz

Calories

179 kcal

Also provides

6.5g fat · 0g carbs

Turkey Thigh Amount Needed for Common Protein Targets

Based on the selected food state above. Weigh your portion for the most accurate food log entry.

Protein Target	Approx. Turkey Thigh	Also (oz)	Calories
10g protein	36g	1.3 oz	60 kcal
15g protein	54g	1.9 oz	89 kcal
20g protein	72g	2.5 oz	119 kcal
25g protein	90g	3.2 oz	149 kcal
30g protein	108g	3.8 oz	179 kcal
40g protein	144g	5.1 oz	238 kcal
50g protein	181g	6.4 oz	298 kcal

Turkey Thigh Protein Calculator

Select a serving size or enter a custom weight — results update instantly for food logging. Using: Whole bird, meat only, roasted.

Serving Size

Number of Servings

Nutrition Results — 319g Turkey Thigh

Protein

88.4g

Calories

526 kcal

Fat

19.3g

Carbohydrates

Turkey Thigh Protein Density

Protein density metrics help compare how efficiently different foods deliver protein relative to weight and calories. These are analytical measures — not health judgments.

Protein per 100g

27.7g

Standard reference amount for comparing foods

Protein per ounce

7.9g

Useful for US portion logging (1 oz ≈ 28g)

Protein per 100 calories

16.8g

Protein efficiency relative to calorie cost

Calories per gram of protein

6.0 kcal

Lower values mean more protein per calorie consumed

Data & Methodology

Reference amount: Per 100g, unless a specific serving size is noted.

Active product type: Whole bird, meat only, roasted — USDA reference for turkey, thigh, from whole bird, meat only, roasted

Food state: whole bird thigh, meat only, roasted

Data source: USDA FoodData Central (FDC #171532 — verify at USDA)

Nutrition linkage: Values are synchronized with our verified turkey thigh nutrition calculator (meat-only-roasted variant).

Product variation: This food has 4 reference product types. Use the product selector above to match your label or USDA entry when logging portions.

Calculations: All nutrient values scale linearly from the per-100g reference: value = (per100g × grams) / 100. Protein target calculations invert this formula.

Serving conversions: Slice and piece weights are representative estimates. Actual slice weight varies by brand and thickness — use package label weights or a kitchen scale when precision matters.

Product variation: Generic USDA reference data may differ from branded product labels. For packaged foods, the Nutrition Facts panel on your specific product is the most accurate source.

Last verified: 2026-08-24

Turkey Thigh Dark Meat Basics

Turkey thigh is dark meat with more myoglobin and fat than breast. USDA whole-bird thigh meat-only roasted (FDC #171532) lists 27.7g protein, 165 kcal, 6.0g fat per 100g.

A whole turkey thigh yields roughly 319g edible meat — far larger than a chicken thigh (~85g). One turkey thigh can deliver ~88g protein at default values.

Dark meat is not "less protein" than breast per 100g in turkey — thigh and breast are both ~27–30g protein per 100g roasted skinless in USDA references; thigh carries more fat.

Protein in Turkey Thigh (Whole Piece)

One whole roasted meat-only thigh (~319g): ≈ 88.4g protein and 526 kcal.

Half thigh (~160g): ≈ 44.3g protein and 264 kcal.

Holiday portions are often carved by weight — weigh your serving for tighter accuracy than assuming a full thigh.

Turkey Thigh vs Turkey Breast

Per 100g roasted skinless: thigh 27.7g P, 165 kcal, 6.0g fat vs breast 30.1g P, 147 kcal, 2.1g fat ^[1].

Breast is leaner with slightly higher protein per 100g; thigh has more iron and zinc in USDA dark meat references.

Both are valid logging choices — the difference is mainly fat content and portion size, not a ranking of which to eat.

Turkey Thigh vs Chicken Thigh

Per 100g roasted skinless: turkey thigh 27.7g P, 165 kcal vs chicken thigh 24.8g P, 179 kcal.

Turkey thigh lists more protein and fewer calories per 100g in these USDA references; chicken thigh lists slightly more total fat (8.2g vs 6.0g).

Portion size differs greatly — a whole turkey thigh (~319g) vs a medium chicken thigh (~85g).

Skin-On vs Skinless Turkey Thigh

Per 100g roasted: meat only — 27.7g P, 165 kcal; meat & skin — 25.8g P, 208 kcal (estimated skin-on reference in calculator).

Holiday turkey thighs are typically skin-on. Log meat & skin if you eat the skin; meat-only if you remove it.

Gravy and pan drippings add fat and sodium beyond thigh references — log separately.

Raw vs Roasted Turkey Thigh

Raw thigh meat lists 20.1g protein and 119 kcal per 100g; roasted lists 27.7g and 165 kcal (FDC #171532).

Water loss during roasting concentrates protein per gram — total protein in the same thigh does not increase.

Weigh raw before cooking and log raw, or weigh cooked meat and log roasted.

Bone-In vs Boneless Thigh Logging

Whole turkey thighs are bone-in. The 319g meat-only reference is edible meat yield, not bone-in scale weight.

Boneless retail thigh packs can be weighed directly — use retail roasted reference (FDC #172877, 25.1g P/100g) if closer to your product.

Weigh meat off the bone for bone-in holiday thighs.

Tracking Turkey Thigh Leftovers

Weigh chopped leftover meat and enter grams with roasted meat-only reference.

1 cup chopped (~140g) ≈ 38.8g protein at whole-bird roasted values.

Reheated slices: weigh after carving, not by whole-thigh estimate.

Turkey Thigh vs Breast & Chicken Dark Meat (per 100g roasted skinless)

Food	Protein (g)	Calories (kcal)	Fat (g)	Iron (mg)
Turkey Thigh (whole bird, roasted)	27.7	165	6.0	1.4
Turkey Breast (roasted)	30.1	147	2.1	0.7
Chicken Thigh (skinless, roasted)	24.8	179	8.2	1.2
Turkey Wing (retail, roasted)	30.2	170	5.5	1.2

Raw vs Roasted Turkey Thigh (meat only, per 100g)

Nutrient	Raw	Roasted
Protein (g)	20.1	27.7
Calories (kcal)	119	165
Total Fat (g)	4.2	6.0
Zinc (mg)	2.5	3.5

Turkey Thigh vs Turkey Breast (roasted, per 100g)

Nutrient	Thigh	Breast
Protein (g)	27.7	30.1
Calories (kcal)	165	147
Total Fat (g)	6.0	2.1
Selenium (mcg)	32.0	34.0

Turkey Thigh vs Chicken Thigh (roasted skinless, per 100g)

Nutrient	Turkey thigh	Chicken thigh
Protein (g)	27.7	24.8
Calories (kcal)	165	179
Total Fat (g)	6.0	8.2
Typical piece weight	~319g	~85g

Practical Tips for Turkey Thigh

1
One turkey thigh ≈ 88g protein at default — much larger than chicken thigh.
2
Dark meat ≠ low protein — turkey thigh lists 27.7g/100g roasted.
3
Holiday thighs are usually skin-on — select meat & skin if you eat skin.
4
Weigh carved meat for leftovers rather than estimating whole thighs.
5
Retail vs whole-bird refs differ slightly (~25.1g vs 27.7g per 100g).

Frequently Asked Questions — Turkey Thigh

How much protein is in turkey thigh?

Per 100g whole-bird roasted meat-only thigh (FDC #171532): 27.7g protein and 165 kcal. One whole thigh (~319g meat) provides about 88.4g protein. Raw lists 20.1g per 100g.

How does turkey thigh compare with turkey breast?

Per 100g roasted skinless, breast has 30.1g protein and 147 kcal vs thigh at 27.7g protein and 165 kcal. Thigh has more fat (6.0g vs 2.1g) and more iron per 100g in USDA references.

Does skin affect turkey thigh nutrition?

Yes. Meat-only roasted lists 27.7g protein and 165 kcal per 100g vs meat & skin at about 25.8g protein and 208 kcal. Skin adds fat and calories.

How does turkey thigh compare with chicken thigh?

Per 100g roasted skinless, turkey thigh lists 27.7g protein and 165 kcal vs chicken thigh at 24.8g and 179 kcal. A whole turkey thigh (~319g meat) is much larger than a typical chicken thigh (~85g).

How much protein is in 4 oz of turkey thigh?

At whole-bird roasted meat-only values, 4 oz (~113g) provides about 31.3g protein and 186 kcal.

Should I log bone-in turkey thigh by whole weight?

No. Weigh edible meat off the bone, or use the ~319g meat-only whole-thigh reference as an estimate. Bone-in scale weight includes non-edible mass.

Important Notice

Values from USDA FDC #171532 (whole bird thigh roasted), #172877 (retail thigh), and related references. Skin-on values estimated in linked calculator. Protein targets are mathematical only. Informational use — not medical advice.

About the Author

Manish KumarNASM Certified Personal Trainer (CPT)

Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.

NASM Certified Personal TrainerSports Nutrition Specialist

References & Sources

[1] USDA FoodData Central (2024). Turkey thigh: whole bird meat only roasted (FDC #171532); retail parts (#172877). U.S. Department of Agriculture, Agricultural Research Service.