Each of us has a personal favorite when it comes to poultry: either dark or white turkey meat. And theres no time like holidays to debate which is best.
You might dig into the plentiful pile of turkey breast, which is typically considered the “healthier” choice. You can probably eat more turkey that way, right?.
Or maybe you gravitate toward the thigh meat or enter into the who-gets-one-of-the-drumsticks lottery. Both parts are widely regarded as the moister choices.
Let’s put the argument over which cut of meat tastes better on Thanksgiving aside; Houston Methodist clinical dietitian Emma Willingham is here to discuss whether one meat cut is actually healthier than the other.
Turkey legs are a beloved Thanksgiving tradition, but their nutritional value often raises questions Are they a healthy choice, or should they be considered an occasional indulgence? To answer this question, let’s delve into the nutritional profile of turkey legs and explore their potential health benefits and drawbacks
Nutritional Profile of Turkey Legs: A Breakdown
A single turkey leg (without skin) provides approximately:
- Calories: 170
- Protein: 28 grams
- Fat: 5.4 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sodium: 70 milligrams
- Iron: 1.5 milligrams
- Zinc: 4.5 milligrams
- Vitamin B12: 0.8 micrograms
- Vitamin B6: 0.5 milligrams
- Niacin: 10 milligrams
Potential Health Benefits of Turkey Legs:
- High in Protein: Turkey legs are an excellent source of protein, essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function.
- Low in Fat: Turkey legs are relatively low in fat, especially when the skin is removed. This makes them a good choice for those watching their calorie intake or managing their cholesterol levels.
- Rich in Vitamins and Minerals: Turkey legs are a good source of various vitamins and minerals, including iron, zinc, vitamin B12, vitamin B6, and niacin. These nutrients play vital roles in various bodily functions, including energy production, red blood cell formation, and nervous system function.
- May Promote Muscle Growth: The high protein content in turkey legs can help promote muscle growth and repair, especially when combined with regular exercise.
Potential Drawbacks of Turkey Legs:
- High in Sodium: Turkey legs can be high in sodium, especially if they are processed or brined. Excessive sodium intake can contribute to high blood pressure and other health problems.
- Limited Nutritional Diversity: While turkey legs are a good source of protein, they lack other essential nutrients like fiber, vitamins A and C, and calcium. It’s important to pair turkey legs with a variety of other nutritious foods to ensure a balanced diet.
- Potential for Foodborne Illness: Like any poultry, turkey legs can carry foodborne pathogens if not handled and cooked properly. Ensure thorough cooking to an internal temperature of 165°F to eliminate the risk of foodborne illness.
Turkey legs can be a healthy and nutritious part of a balanced diet, especially when consumed in moderation and prepared without excessive sodium or unhealthy fats However, it’s important to be mindful of their sodium content and pair them with other nutrient-rich foods to ensure a well-rounded meal
Here are some tips for making turkey legs a healthier choice:
- Remove the skin: The skin is where most of the fat is concentrated. Removing the skin before cooking significantly reduces the fat and calorie content.
- Bake or roast instead of frying: Baking or roasting turkey legs is a healthier cooking method than frying, which adds unnecessary fat and calories.
- Season with herbs and spices instead of salt: Use herbs and spices to add flavor to your turkey legs instead of relying on salt.
- Pair with vegetables and whole grains: Serve turkey legs with a variety of vegetables and whole grains to create a balanced and nutritious meal.
By following these tips, you can enjoy turkey legs as a delicious and healthy part of your Thanksgiving feast or any other meal. Remember, moderation and balance are key to a healthy diet.
What’s the difference between white meat and dark meat?
The main difference between white meat and dark meat is where on the bird the meat comes from.
“The darker the meat, the more myoglobin it contains,” says Willingham. “Myoglobin is the protein found in muscle tissue that carries oxygen. In turkeys and chickens, dark meat is sourced from the leg or thigh. In these areas, these animals have higher myoglobin levels to aid in the delivery of oxygen to their muscles while they run. They need their exercise, too!”.
White meat includes:
- Breast meat
- Breast tenders
- Wings
Dark meat includes:
7 Health Benefits Of Eating Turkey
FAQ
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