Poultry
raw dark meat turkey.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
dark meat turkey
SERVING
CALORIES
108
PROTEIN
21.3g
CARBS
0.15g
FAT
2.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories108kcal—
Protein21.3g43%
Carbohydrates0.15g0%
Fiber0g0%
Sugar0.10g0%
Total fat2.5g3%
Saturated fat0.68g3%
Cholesterol79mg26%
Water76g—
MINERALS
Sodium124mg5%
Potassium226mg5%
Calcium11mg1%
Iron1.0mg6%
Magnesium25mg6%
Phosphorus176mg14%
Zinc2.6mg24%
Copper0.09mg10%
Manganese0.01mg0%
Selenium22.4µg41%
VITAMINS
Vitamin A13µg1%
Vitamin C0mg0%
Vitamin D0.30µg2%
Vitamin E0.12mg1%
Vitamin K0µg0%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.26mg20%
Niacin (B3)5.7mg36%
Pantothenic acid (B5)0.94mg19%
Vitamin B60.44mg26%
Folate (B9)7.0µg2%
Vitamin B122.0µg85%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon9g
1 teaspoon3g
1 oz28.4g
1 lb453.6g
1 piece100g
HEALTH BENEFITS
Why eat it.
- ✓Rich in iron and zinc, which are essential for oxygen transport in the blood and supporting immune function.
- ✓Excellent source of high-quality complete protein, crucial for building and repairing muscle tissue.
- ✓Contains higher levels of myoglobin and healthy fats (monounsaturated and polyunsaturated) than white meat, contributing to its flavor and moisture.
- ✓Provides significant amounts of B vitamins, particularly niacin (B3) and pyridoxine (B6), which aid in energy metabolism and nervous system health.
COOKING TIPS
In the kitchen.
- 1Cook dark meat turkey to a higher internal temperature than breast meat, aiming for 175-180°F (80-82°C) in the thickest part of the thigh to ensure tenderness and safety.
- 2The higher fat content makes dark meat very flavorful and resistant to drying out, making it ideal for roasting, braising, stewing, and grilling.
- 3Use ground dark meat turkey as a flavorful and often more moist substitute for ground beef in burgers, meatballs, and chili.
- 4The rich flavor of dark meat pairs well with robust herbs like rosemary and thyme, as well as sweet and tangy flavors like cranberry, citrus, and barbecue sauce.
STORAGE
Keep it fresh.
- Store raw dark meat turkey in the coldest part of your refrigerator (at or below 40°F / 4°C) for up to 2 days. Keep it in its original packaging on a low shelf to prevent juices from contaminating other foods.
- For longer storage, freeze at 0°F (-18°C) in an airtight container or heavy-duty freezer bag for up to 9 months for best quality.
- Thaw frozen turkey in the refrigerator, never at room temperature. Allow approximately 24 hours for every 5 pounds of meat.
FAQ
Frequently asked questions.
Is dark meat turkey healthy?
Yes, dark meat turkey is a nutrient-dense protein source. It is particularly rich in iron and zinc, which support immune function and oxygen transport, and it contains healthy monounsaturated and polyunsaturated fats.
How much protein is in dark meat turkey?
Raw dark meat turkey provides approximately 21.28g of high-quality complete protein per 100g. This makes it an excellent food choice for building and repairing muscle tissue.
Is dark meat turkey keto-friendly?
Yes, dark meat turkey is ideal for a keto or low-carb diet. It contains nearly zero carbohydrates (0.15g per 100g) and has a higher fat content than white meat, which helps with satiety and meeting fat macros.
How does dark meat turkey compare to white meat nutritionally?
While white meat is slightly lower in calories and fat, dark meat contains significantly more iron, zinc, and B vitamins. The higher myoglobin content in dark meat also provides a richer flavor and more moisture during cooking.
How do you cook dark meat turkey to keep it moist?
Because dark meat has more fat and connective tissue, it is best suited for roasting, braising, or slow-cooking. Ensure it reaches an internal temperature of 165°F (74°C) to be safe while remaining juicy.
How long can raw dark meat turkey stay in the fridge?
Raw turkey should be stored in the coldest part of your refrigerator and used within 1 to 2 days of purchase. If you do not plan to cook it within that timeframe, it should be frozen immediately.
How can you tell if raw dark meat turkey has gone bad?
Signs of spoilage include a strong, sour, or sulfur-like odor and a slimy or tacky texture on the surface. If the meat has turned a dull grey or green color, it is no longer safe to consume.
What does dark meat turkey taste like?
Dark meat has a more robust, savory, and slightly gamey flavor compared to the mild taste of turkey breast. Its higher fat content gives it a silkier mouthfeel and prevents it from drying out as easily as white meat.
Is raw dark meat turkey gluten-free?
In its natural, unprocessed state, raw dark meat turkey is 100% gluten-free. However, if you are buying pre-marinated or injected turkey, check the label for gluten-containing additives or thickeners.
Why is dark meat turkey darker than white meat?
The dark color is due to high levels of myoglobin, a protein that delivers oxygen to muscles used for consistent activity, like the legs. This myoglobin is also what makes the meat a better source of dietary iron.
