Nutrition per ~85 g · a palm-sized piece (~3 oz)
133kcal
Protein16.0 g
Carbs0 g
Fat7.3 g
Fiber0 g
Vitamins
Biotin8.5 mcg28%
Riboflavin0.22 mg17%
Pantothenic Acid0.69 mg14%
Niacin2.0 mg13%
Vitamin B60.20 mg12%
Vitamin B120.20 mcg9%
Thiamin70.5 mcg6%
Folate5.1 mcg1%
Minerals & other
Selenium23.7 mcg43%
Zinc3.5 mg32%
Sodium371 mg16%
Copper0.12 mg13%
Phosphorus145 mg12%
Iron1.3 mg7%
Potassium205 mg4%
Magnesium14.4 mg3%
Manganese12.8 mcg1%
Calcium6.8 mg1%
Cholesterol52.7 mg—
Saturated Fat2.3 g—
Omega3119 mg—
Monounsaturated Fat2.2 g—
Polyunsaturated Fat2.0 g—
What drives the score weighted inputs
Nutrient density34.5/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality14.0/15How much protein it delivers, by absolute grams and per calorie.
Bioactives7.7/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber0.0/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.5/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact10.0/10Low sugar with a high fiber-to-carb ratio scores best.
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 78.
Less a 2.5 anti-nutrient penalty (high sodium).
What it feeds primary sources only
Systems
ImmuneBrainSleepCardioEnergyMuscleBonesLongevityHormonesStressLiverKidneyEyesReproductiveJoints
Pathways
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsMembranesVascular NOClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
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 agingstrong
High-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 defensestrong
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
Promotes satiety and supports metabolic healthmoderate
High 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 regulationmoderate
Turkey contains tryptophan, which converts to serotonin and melatonin, neurotransmitters critical for sleep-wake cycles and mood stability
Provides cardiovascular-supportive phosphorus and potassiummoderate
Phosphorus (171 mg) supports bone health, while potassium (241 mg) aids vascular function and blood pressure regulation through natriuretic balance
Pairs 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
In the kitchen
- 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
When to eat it 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.
Breaks a fast
Can be consumed at any time of day for general muscle and immune benefits; evening timing specifically optimizes sleep-related advantages