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Raw Turkey Thigh
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Nutri-ScoreA

Raw Turkey Thigh

Meleagris gallopavo

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Turkey Thigh provides 135 kcal, 24g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw turkey thigh is a rich source of protein and essential nutrients, making it a popular choice for healthy diets. It is low in carbohydrates and provides a good amount of vitamins and minerals.

Also known as:
Turkey LegTurkey Drumstick
Scientific NameMeleagris gallopavo
Region of OriginNorth America
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories135 kcal
Water
70%
Fiber0g
Total27.0g
Protein
24g(89%)
Fats
3g(11%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.6 mg (35%)
Niacin10 mg (50%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium27 mcg (49%)
Phosphorus210 mg (30%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle growth and repair.
✓Rich in B vitamins, particularly niacin and vitamin B6, which support energy metabolism.
✓Contains selenium, an important antioxidant that helps protect cells from damage.
✓Low in fat compared to other meats, making it a healthier option for those monitoring their fat intake.

Possible Risks & Side Effects

!Raw turkey may carry the risk of salmonella or other bacterial infections if not handled properly.
!Individuals with poultry allergies should avoid turkey products.

How to Prepare & Consume

Cook thoroughly to an internal temperature of 165°F (74°C) to ensure safety. Marinating can enhance flavor and tenderness.

Smart Selection & Storage

How to Select

Choose turkey thighs that are pink in color with no off odors. The skin should be intact and moist, not slimy.

How to Store

Store in the coldest part of the refrigerator and use within 1-2 days. For longer storage, freeze in airtight packaging.

Myths vs Realities

MythTurkey makes you sleepy due to tryptophan.
RealityWhile turkey contains tryptophan, the amount is not significantly higher than in other meats, and sleepiness is more likely due to large meals.
MythAll turkey is dry and tasteless.
RealityWhen cooked properly, turkey, especially thighs, can be juicy and flavorful, particularly when marinated or brined.
MythYou should wash raw turkey before cooking.
RealityWashing raw turkey can spread bacteria; cooking it thoroughly is the safest method.

Healthy Recipes

Herb-Crusted Turkey Thigh with Quinoa Salad

This dish features tender herb-crusted turkey thighs paired with a refreshing quinoa salad, making it a perfect healthy meal packed with protein and fiber.

Ingredients
  • 2 raw turkey thighs
  • 2 tablespoons olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Rub the turkey thighs with olive oil, thyme, rosemary, salt, and pepper, then place them on a baking sheet.
  3. 3. Bake for 45-50 minutes or until the internal temperature reaches 165°F (74°C).
  4. 4. Meanwhile, in a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, and lemon juice, mixing well.
  5. 5. Serve the herb-crusted turkey thighs alongside the quinoa salad.

Spicy Turkey Thigh Lettuce Wraps

These spicy turkey thigh lettuce wraps are a low-carb, flavorful option that’s perfect for a healthy lunch or dinner.

Ingredients
  • 1 pound raw turkey thighs, minced
  • 1 tablespoon olive oil
  • 1 tablespoon soy sauce
  • 1 tablespoon sriracha sauce
  • 1 teaspoon ginger, grated
  • 1 head of butter lettuce, leaves separated
  • 1/2 cup shredded carrots
  • 1/4 cup chopped green onions
  • Sesame seeds for garnish
Instructions
  1. 1. Heat olive oil in a skillet over medium heat and add minced turkey thighs.
  2. 2. Cook until browned, then add soy sauce, sriracha, and ginger, stirring until well combined.
  3. 3. Spoon the turkey mixture into lettuce leaves and top with shredded carrots and green onions.
  4. 4. Garnish with sesame seeds and serve immediately.

Mediterranean Turkey Thigh Skewers

These Mediterranean turkey thigh skewers are marinated in a zesty blend of spices and grilled to perfection, ideal for a healthy summer barbecue.

Ingredients
  • 2 raw turkey thighs, cut into cubes
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon oregano
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Skewers (soaked in water if wooden)
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, oregano, paprika, salt, and pepper to create a marinade.
  2. 2. Add turkey thigh cubes to the marinade, cover, and refrigerate for at least 1 hour.
  3. 3. Thread the marinated turkey onto skewers and grill over medium heat for 10-15 minutes, turning occasionally, until cooked through.

Turkey Thigh Stir-Fry with Broccoli and Bell Peppers

This colorful stir-fry features turkey thighs and vibrant vegetables, making it a quick and nutritious weeknight dinner option.

Ingredients
  • 1 pound raw turkey thighs, sliced thinly
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, minced
  • Cooked brown rice for serving
Instructions
  1. 1. In a large skillet, heat sesame oil over medium-high heat and add garlic and ginger, sautéing for 1 minute.
  2. 2. Add sliced turkey thighs and cook until browned, then add broccoli and bell peppers.
  3. 3. Pour in soy sauce and stir-fry for 5-7 minutes until vegetables are tender and turkey is cooked through.
  4. 4. Serve over cooked brown rice.

Turkey Thigh Tacos with Avocado Salsa

These turkey thigh tacos are a healthy twist on a classic favorite, topped with a fresh avocado salsa for added flavor and nutrition.

Ingredients
  • 1 pound raw turkey thighs, ground
  • 1 tablespoon taco seasoning
  • 8 corn tortillas
  • 1 avocado, diced
  • 1/2 cup diced tomatoes
  • 1/4 cup chopped cilantro
  • 1 lime, juiced
  • Salt to taste
Instructions
  1. 1. In a skillet, cook ground turkey thighs over medium heat, adding taco seasoning until fully cooked.
  2. 2. In a bowl, combine avocado, tomatoes, cilantro, lime juice, and salt to make the salsa.
  3. 3. Warm the corn tortillas and fill each with the turkey mixture and top with avocado salsa.

Baked Turkey Thighs with Sweet Potato Mash

This comforting dish features baked turkey thighs served with creamy sweet potato mash, providing a nutritious and satisfying meal.

Ingredients
  • 2 raw turkey thighs
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 2 large sweet potatoes, peeled and cubed
  • 1/4 cup almond milk
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Rub turkey thighs with olive oil, garlic powder, paprika, salt, and pepper, then place in a baking dish.
  3. 3. Bake for 45-50 minutes or until cooked through.
  4. 4. Meanwhile, boil sweet potatoes until tender, then mash with almond milk, salt, and pepper.
  5. 5. Serve the turkey thighs with sweet potato mash on the side.

Turkey Thigh and Spinach Stuffed Peppers

These stuffed peppers are filled with a savory mixture of turkey thighs and spinach, making for a nutritious and colorful meal.

Ingredients
  • 2 raw turkey thighs, cooked and shredded
  • 4 bell peppers, halved and seeded
  • 2 cups fresh spinach, chopped
  • 1 cup cooked brown rice
  • 1 teaspoon Italian seasoning
  • 1/2 cup shredded mozzarella cheese
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix shredded turkey, spinach, brown rice, Italian seasoning, salt, and pepper.
  3. 3. Stuff the mixture into halved bell peppers and place in a baking dish.
  4. 4. Top with mozzarella cheese and bake for 25-30 minutes until peppers are tender.

Turkey Thigh Curry with Cauliflower Rice

This flavorful turkey thigh curry is served with cauliflower rice, offering a low-carb alternative that’s rich in flavor and nutrients.

Ingredients
  • 1 pound raw turkey thighs, cubed
  • 1 tablespoon coconut oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 can coconut milk
  • 2 cups cauliflower rice
  • Salt to taste
Instructions
  1. 1. In a large pot, heat coconut oil and sauté onion and garlic until translucent.
  2. 2. Add cubed turkey thighs and curry powder, cooking until browned.
  3. 3. Pour in coconut milk and simmer for 20 minutes until turkey is cooked through.
  4. 4. Serve over cauliflower rice.

Turkey Thigh and Zucchini Noodle Bowl

This light and healthy bowl features spiralized zucchini noodles topped with savory turkey thighs and a delicious sauce.

Ingredients
  • 1 pound raw turkey thighs, ground
  • 2 medium zucchinis, spiralized
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon rice vinegar
  • 1/4 cup chopped peanuts
  • Chopped green onions for garnish
Instructions
  1. 1. In a skillet, cook ground turkey thighs until browned.
  2. 2. Add soy sauce, sesame oil, and rice vinegar, stirring to combine.
  3. 3. In a separate pan, lightly sauté spiralized zucchini noodles for 2-3 minutes.
  4. 4. Serve the turkey mixture over zucchini noodles, topped with chopped peanuts and green onions.

Frequently Asked Questions (FAQ)

How should I store raw turkey thigh?

Store raw turkey thigh in the refrigerator at 40°F (4°C) or below and use within 1-2 days. For longer storage, freeze it.

Can I eat raw turkey thigh?

No, raw turkey thigh should be cooked to an internal temperature of 165°F (74°C) to kill harmful bacteria.

What are the health benefits of turkey thigh?

Turkey thigh is high in protein, low in fat, and contains essential vitamins and minerals, making it a nutritious choice.

How can I cook turkey thigh?

Turkey thigh can be roasted, grilled, or braised. Ensure it is cooked thoroughly for safety.

Is turkey thigh healthier than turkey breast?

Turkey thigh is slightly higher in fat than turkey breast but is still a healthy option, providing rich flavor and moisture.

What is the best way to season turkey thigh?

Marinate with herbs, spices, and citrus for enhanced flavor. Common seasonings include garlic, rosemary, and thyme.

How long does it take to cook turkey thigh?

Cooking time varies by method; typically, it takes about 1.5 to 2 hours to roast a turkey thigh at 350°F (175°C).

Can I use turkey thigh in soups or stews?

Yes, turkey thigh is excellent in soups and stews, adding flavor and richness to the dish.

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Comparisons
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Nutrients
Protein in Raw Turkey Thigh Calories in Raw Turkey Thigh Vitamin-c in Raw Turkey Thigh Magnesium in Raw Turkey Thigh
Featured Guides
Health Benefits of Raw Turkey Thigh Healthy Recipes with Raw Turkey Thigh
Rankings
Meats high in niacin Meats high in selenium Meats low in carbohidratos Meats low in índice glucémico