scored 79/100
Turkey thigh is a nutrient-dense poultry cut providing high-quality protein with significant selenium and zinc content, supporting muscle maintenance and immune function.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 79.
Less a 2.5 anti-nutrient penalty (high sodium).
Turkey thigh represents a traditional protein source that has been consumed across numerous cultures for centuries. Unlike the leaner white meat of turkey breast, thigh meat contains higher fat content that contributes to improved satiety and enhanced flavor while maintaining a favorable nutritional profile. Per 100g, turkey thigh delivers 18.8g of protein with only 157 calories, making it excellent for weight management and lean muscle preservation—critical factors in healthy aging. The meat provides exceptional bioavailability of selenium (27.9 mcg), a trace mineral essential for thyroid function and antioxidant defense through glutathione peroxidase. Zinc content (4.12 mg) supports immune resilience and protein synthesis. The modest saturated fat content (2.65g per 100g) and low cholesterol (62mg) make it a cardiovascular-friendly protein choice. Turkey thigh also contains tryptophan, a precursor to serotonin and melatonin, potentially supporting sleep quality and mood regulation—both important for longevity.
High-quality complete protein (18.8g/100g) provides all essential amino acids needed for myoprotein synthesis and prevents age-related muscle loss (sarcopenia)
Selenium (27.9 mcg) and zinc (4.12 mg) are cofactors for selenoproteins and immune cell function, protecting against oxidative stress and supporting thyroid peroxidase activity
High protein density with moderate fat creates sustained satiety, reducing overall calorie intake and supporting stable blood glucose through amino acid-mediated insulin responses
Turkey contains tryptophan, which converts to serotonin and melatonin, neurotransmitters critical for sleep-wake cycles and mood stability
Phosphorus (171 mg) supports bone health, while potassium (241 mg) aids vascular function and blood pressure regulation through natriuretic balance
Evening consumption allows tryptophan to be converted to serotonin and melatonin before sleep, supporting circadian rhythm alignment and sleep quality. The high protein also provides sustained amino acids for overnight muscle protein synthesis and recovery.
Breaks a fast
Can be consumed at any time of day for general muscle and immune benefits; evening timing specifically optimizes sleep-related advantages
Per 100 g of the default form. Bars show how much higher or lower turkey thigh is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
Turkey Thigh is classified as a meat. Turkey thigh is a nutrient-dense poultry cut providing high-quality protein with significant selenium and zinc content, supporting muscle maintenance and immune function.
Turkey Thigh scores 79/100 in Formulate, making it a solid choice. Its strongest contributions come from Selenium, Vitamin B6, Zinc. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 16 g of protein (~32% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, turkey thigh is highest in Selenium (~43% DV), Vitamin B6 (~41% DV), Zinc (~32% DV), Biotin (~28% DV), Pantothenic Acid (~20% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best in the evening. Evening consumption allows tryptophan to be converted to serotonin and melatonin before sleep, supporting circadian rhythm alignment and sleep quality. The high protein also provides sustained amino acids for overnight muscle protein synthesis and recovery.
A typical serving is around 85 g (~133 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating turkey thigh alongside several other meat sources.
Turkey Thigh pairs nicely with: Pair with cruciferous vegetables (broccoli, Brussels sprouts) because sulfur compounds enhance selenium absorption and provide additional antioxidants synergistic with turkey's selenoproteins; Combine with sweet potatoes because vitamin A in sweet potatoes enhances zinc absorption and supports immune cell differentiation in synergy with turkey's zinc content; Serve with mushrooms (especially shiitake) because ergothioneine and β-glucans enhance immune function additively with turkey's zinc and selenium; Pair with citrus (lemon, orange) because vitamin C enhances non-heme mineral absorption and prevents oxidative degradation of tryptophan during cooking.
High sodium.
Encyclopedia entries that supply the same signature nutrients turkey thigh contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients turkey thighcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.