Turkey Thigh Nutrition Calculator — Calories & Nutrition per Portion

A single whole roasted turkey thigh (meat only) weighs approximately 319g and delivers 526 kcal, 88.4g protein, and 19.3g fat ^[1]. This is more than three times the protein in a chicken thigh (which yields only ~82g of meat) — a reflection of the turkey's dramatically larger body size.

Most nutrition trackers log 'a turkey thigh' without realizing it's a portion equivalent to nearly 4 chicken thighs by weight. A half-thigh serving (160g) — which is a more typical restaurant or home portion — provides 264 kcal and 44.3g protein, a much more realistic single-meal tracking entry ^[1].

Research on turkey thigh muscle properties found that turkey dark meat has a distinct myofibrillar protein composition that creates its characteristic dense, chewy texture compared to breast meat. This denser muscle structure also means higher mineral concentration per gram of raw tissue, particularly zinc and iron ^[2].

Roasted turkey thigh meat provides 31.4mcg selenium per 100g (57% DV) — higher than chicken thigh (25.0mcg), chicken drumstick (28.1mcg), and even turkey breast (28.5mcg, depending on source) ^[1]. This makes turkey thigh the highest-selenium dark meat cut among common poultry.

A single half-thigh serving (160g) delivers 50.2mcg selenium — 91% DV — nearly the entire daily requirement from one portion. Combined with zinc (5.6mg, 51% DV) and phosphorus (339mg, 27% DV) in the same serving, turkey thigh functions as a micronutrient-dense protein source that exceeds what most people assume from dark meat ^[1].

Selenium content in poultry is influenced by feed composition and soil selenium levels in the growing region. USDA reference values represent averaged U.S. production, but selenium in turkey can vary by ±15% depending on geographic origin and feed supplementation ^[2].

Turkey thigh, meat only, roasted has 6.04g total fat per 100g — remarkably lean for a dark meat cut. Adding skin nearly doubles the fat to 11.2g per 100g and increases calories from 165 to 208 kcal — a 26% jump entirely from the skin ^[1].

Unlike chicken thigh (which has 8.2g fat/100g skinless), turkey thigh is leaner by about 27% fat per gram on a skinless basis. This makes it closer to chicken breast (3.6g fat) than to chicken thigh in fat profile — a distinction that matters for high-protein, moderate-fat tracking approaches ^[1].

The saturated fat difference is even more pronounced: 1.81g skinless vs 3.3g skin-on per 100g. For those tracking saturated fat specifically, removing the skin cuts saturated fat by 45% while losing only about 20% of the total protein content ^[1].

Per 100g roasted, meat only: turkey thigh has 165 kcal, 27.7g protein, 6.0g fat vs chicken thigh at 179 kcal, 24.8g protein, 8.2g fat ^[1]. Turkey thigh is 8% lower in calories, 12% higher in protein, and 27% lower in fat — a meaningful advantage on every macro axis.

The mineral comparison favors turkey as well: zinc 3.5mg vs 2.4mg (46% more), selenium 31.4mcg vs 25.0mcg (26% more), and phosphorus 212mg vs 178mg (19% more). The only mineral where chicken thigh leads is iron, though both provide modest amounts (1.4mg vs 1.2mg) ^[1].

The practical difference is portion size: a whole turkey thigh yields ~319g of meat vs ~82g from a chicken thigh. This means one turkey thigh equals nearly four chicken thighs in edible meat. For meal prep, a single turkey thigh provides enough protein for 3–4 meal portions, making it more efficient for batch cooking ^[2].

Turkey thigh is one of the most forgiving dark meat cuts for multiple cooking methods. Roasting at 350°F yields firm, sliceable meat at approximately 165 kcal/100g. Braising in liquid retains more moisture and produces a slightly lower caloric density (~155 kcal/100g) because the meat absorbs liquid rather than concentrating from water loss ^[1].

Grilling boneless turkey thigh produces the highest caloric concentration (~172 kcal/100g) due to maximum surface moisture evaporation from direct heat. However, the protein concentration also peaks during grilling — approximately 29g/100g — making grilled turkey thigh the most protein-dense preparation per weight ^[1].

For food journaling: braised turkey thigh in a stew absorbs liquid from the cooking vessel, which dilutes the per-gram caloric density compared to roasted. If you're weighing braised meat, the calories per gram will be slightly lower than the standard roasted values. Factor in any sauce calories separately ^[2].