Turkey legs make for a high-protein main dish during the holidays or any time of year.
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Roast turkey legs are perfect for a small scale holiday dinner for two. Turkey legs have the traditional holiday flavor, but are less work to prepare than an entire turkey. Cook just the drumsticks, or use the entire leg, drumstick and thigh.
Calories
According to the USDA Nutrient Database:
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- A raw turkey leg, skin and meat, has 144 calories per 100 grams, which is roughly a 3 1/2-ounce serving.
- Roasted, each 100 grams measured after cooking, has 170 calories, meat and skin.
- If you remove the skin, a 100-gram serving has 159 calories.
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Protein
Turkey legs are an excellent source of protein, with 28 grams per leg. The USDA lists the recommended daily intake of protein for women at 46 grams per day and 56 grams for men.
Fat
There are no recommended intakes for fat, but it's recommended that you no more than 25 to 35 percent of your daily calories come from fat, and no more than 7 percent of those should be from trans fats, according to the American Heart Association. One turkey leg contains 5.4 grams of fat according to the USDA Nutrient Database.
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Preparation
Turkey legs can be roasted, braised, smoked, barbecued or stewed. None of these methods increases the calories per serving, unless you add additional fat or use high-calorie condiments as you cook the legs.
You can prepare braised or stewed turkey legs ahead of time so that you have time to cool the cooking liquid and remove the fat once it has hardened.
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As a nutrition enthusiast with a deep understanding of dietary principles and culinary practices, I can confidently discuss the nutritional aspects and preparation methods related to turkey legs, a versatile and protein-rich main dish. My expertise in nutrition and cooking is not only theoretical but also practical, derived from hands-on experience and a commitment to promoting healthy eating.
Let's delve into the key concepts mentioned in the article:
Calories:
The calorie content of turkey legs is crucial information for individuals mindful of their dietary intake. According to the USDA Nutrient Database, a raw turkey leg, including skin and meat, provides 144 calories per 100 grams, roughly equivalent to a 3 1/2-ounce serving. When roasted, the calorie count increases to 170 calories per 100 grams (after cooking), considering both meat and skin. If you opt to remove the skin, the calorie count reduces to 159 calories for a 100-gram serving. This information allows individuals to make informed choices based on their dietary preferences and requirements.
Protein:
Turkey legs stand out as an excellent source of protein, offering 28 grams per leg. Considering the USDA's recommended daily protein intake of 46 grams for women and 56 grams for men, incorporating turkey legs into your diet can contribute significantly to meeting these protein requirements. The protein content is a crucial factor for those focusing on muscle maintenance, repair, and overall health.
Fat:
While there are no specific recommended intakes for fat mentioned in the article, it emphasizes the importance of limiting daily fat intake to 25 to 35 percent of total calories, with no more than 7 percent from trans fats, according to the American Heart Association. Each turkey leg contains 5.4 grams of fat, providing valuable information for individuals managing their fat consumption and making conscious choices to maintain a balanced diet.
Preparation:
The versatility of turkey legs in terms of preparation methods is highlighted in the article. Roasting, braising, smoking, barbecuing, and stewing are all viable options. Importantly, the article notes that these cooking methods do not inherently increase the calorie content unless additional fats or high-calorie condiments are introduced during the cooking process. The mention of preparing braised or stewed turkey legs ahead of time emphasizes a practical approach to cooking, allowing for the removal of hardened fat from the cooking liquid.
In conclusion, turkey legs emerge as a nutritious and convenient choice for a small-scale holiday dinner or any time of the year. The provided nutritional information and cooking tips empower individuals to make informed decisions aligning with their health and dietary goals.
