Turkey Thigh
Turkey thigh is a nutrient-dense poultry cut providing high-quality protein with significant selenium and zinc content, supporting muscle maintenance and immune function.
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Vitamin B60.69 mg41% DV
- Riboflavin0.22 mg17% DV
- Niacin2.0 mg13% DV
- Vitamin B120.20 mcg9% DV
- Thiamin0.07 mg6% DV
- Folate5.1 mcg1% DV
- Selenium23.7 mcg43% DV
- Zinc3.5 mg32% DV
- Sodium371.4 mg16% DV
- Copper0.12 mg13% DV
- Phosphorus145.3 mg12% DV
- Iron1.3 mg7% DV
- Potassium204.8 mg4% DV
- Magnesium14.4 mg3% DV
- Manganese0.01 mg<1% DV
- Calcium6.8 mg<1% DV
- Cholesterol52.7 mg
- Saturated Fat2.3 g
- Monounsaturated Fat2.2 g
- Polyunsaturated Fat2.0 g
- Omega30.03 mg
Score · 82/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Selenium51% DV
- Vitamin B648% DV
- Zinc38% DV
- Riboflavin20% DV
- Sodium19% DV
Overview
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.
Health Benefits (5)
- Supports muscle mass maintenance and lean body composition with agingstrongHigh-quality complete protein (18.8g/100g) provides all essential amino acids needed for myoprotein synthesis and prevents age-related muscle loss (sarcopenia)
- Enhances immune function and antioxidant defensestrongSelenium (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
- Promotes satiety and supports metabolic healthmoderateHigh protein density with moderate fat creates sustained satiety, reducing overall calorie intake and supporting stable blood glucose through amino acid-mediated insulin responses
- Supports sleep quality and mood regulationmoderateTurkey contains tryptophan, which converts to serotonin and melatonin, neurotransmitters critical for sleep-wake cycles and mood stability
- Provides cardiovascular-supportive phosphorus and potassiummoderatePhosphorus (171 mg) supports bone health, while potassium (241 mg) aids vascular function and blood pressure regulation through natriuretic balance
Food Pairings
- ·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
Practical Tips
- ·Choose pasture-raised or heritage turkey when possible, as these may have higher omega-3 content and superior nutrient density compared to conventionally raised birds
- ·Store turkey thigh at 32-40°F and use within 3-4 days of purchase; alternatively freeze at 0°F for up to 4 months to preserve selenium and nutrient bioavailability
- ·Slow-cook or braise turkey thigh to retain tryptophan and heat-sensitive B vitamins; minimize high-temperature cooking methods that may create advanced glycation end products
- ·Consume skin and meat together—the gelatin-rich collagen in skin provides glycine and proline supporting joint and gut health, complementing the protein profile
- ·Plan turkey thigh consumption 2-3 hours before bedtime to allow time for tryptophan conversion to melatonin, optimizing sleep onset without digestive distress
Optimal Timing
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.
Can be consumed at any time of day for general muscle and immune benefits; evening timing specifically optimizes sleep-related advantages
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other meats
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.
What people ask about turkey thigh
What is turkey thigh?
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.
Is turkey thigh healthy?
Turkey Thigh scores 82/100 in Formulate, making it a great 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.
Is turkey thigh high in protein?
Yes — it's a high-protein food. A 85 g serving provides about 16 g of protein (~32% of the 50 g daily value).
Is turkey thigh high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in turkey thigh?
In a 85 g serving, turkey thigh is highest in Selenium (~43% DV), Vitamin B6 (~41% DV), Zinc (~32% DV), Riboflavin (~17% DV), Sodium (~16% DV).
Is turkey thigh keto-friendly?
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).
When is the best time to eat turkey thigh?
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.
How much turkey thigh should I eat?
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.
What pairs well with turkey thigh?
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.
Supplements that mirror Turkey Thigh's nutrient profile
Encyclopedia entries that supply the same signature nutrients turkey thigh contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Turkey Thigh
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.