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Lean turkey upper thigh Calories
High-protein, carbohydrate-free turkey meat with relatively low fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lean turkey upper thigh (150 g) has 179 calories. That works out to 119 calories per 100 g. It contains 0 g of carbs, 30.3 g of protein, 6.5 g of fat and 0 g of fiber. Its 2.7 µg of B12 covers 113% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean turkey upper thigh Nutrition Facts
Selected: 1 piece (medium) · 150 g
179
KCAL / 150G
Carbs
0g
· 0% DV
Protein
30.3g
· 61% DV
Fat
6.5g
· 8% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 67% · Fat 33%
Lean turkey upper thigh nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30.3 g | 61% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Lean turkey upper thigh?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 179 kcal |
| 100 g | 100 g | 119 kcal |
| 1 piece (small) | 100 g | 119 kcal |
| 4 ounce (medium) | 113 g | 134 kcal |
| 1 serving (small) | 120 g | 143 kcal |
| 6 ounce (large) | 170 g | 202 kcal |
| 1 serving (medium) | 180 g | 214 kcal |
| 1 piece (large) | 220 g | 262 kcal |
| 1 serving (large) | 250 g | 298 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Lean turkey upper thigh
Can lean turkey upper thigh replace chicken thighs in a recipe?
Yes, lean turkey upper thigh can replace chicken thighs in many recipes. It has a similar dark-meat texture, though the pieces may differ in size, so check that the thickest part is fully cooked before serving.
How do you cook lean turkey upper thigh in a slow cooker?
Lean turkey upper thigh works well in a slow cooker with broth, vegetables, and seasoning. Add enough liquid to keep the cooking environment moist, and check the thickest part reaches 74 °C (165 °F) before eating.
Does lean turkey upper thigh need to be marinated?
No, lean turkey upper thigh does not have to be marinated, but a marinade can add flavor and help keep it moist. Marinate it in the refrigerator, not on the counter, and discard marinade that touched raw meat.
Is lean turkey upper thigh better bone-in or boneless?
Neither is always better: bone-in lean turkey upper thigh can stay moist and may have more flavor, while boneless pieces are easier to portion and cook evenly. Cooking time varies, so check the thickest part rather than relying only on a recipe’s timing.
What temperature should lean turkey upper thigh reach?
Lean turkey upper thigh should reach an internal temperature of 74 °C (165 °F) for safe eating. Measure the thickest part with a food thermometer, avoiding the bone, which can give a misleading reading.
How do you keep lean turkey upper thigh from drying out?
To keep lean turkey upper thigh moist, avoid overcooking it and let it rest briefly before slicing. Braising or cooking it covered with a little liquid also helps, especially for thicker pieces.
Can you grind lean turkey upper thigh at home?
Yes, lean turkey upper thigh can be ground at home for burgers, meatballs, or fillings. Keep the meat and equipment cold while grinding, and cook the mince thoroughly because grinding spreads any surface bacteria through the meat.
How long does raw lean turkey upper thigh last in the fridge?
Raw lean turkey upper thigh keeps for 1–2 days in the refrigerator. Store it sealed on a low shelf so its juices cannot drip onto other foods, and freeze it if you will not cook it within that time.
Can you freeze lean turkey upper thigh?
Yes, lean turkey upper thigh freezes well when wrapped airtight to limit freezer burn. Freeze it in meal-sized portions so you can thaw only what you need, and thaw it in the refrigerator rather than at room temperature.
Should you wash lean turkey upper thigh before cooking?
No, do not wash lean turkey upper thigh before cooking. Rinsing raw poultry can spread bacteria around the sink and nearby surfaces; cooking it thoroughly and washing hands and utensils afterward are safer.
Lean turkey upper thigh Vitamins & Minerals
Vitamins
B12
2.7µg · 113% DV
B3
9.75mg · 61% DV
B6
0.68mg · 40% DV
B5
1.35mg · 27% DV
Minerals
Selenium
45µg · 82% DV
Zinc
4.5mg · 41% DV
Phosphorus
285mg · 41% DV
Copper
0.12mg · 13% DV
Potassium ⭐
420mg · 12% DV
Sodium
105mg · 5% DV
Lean turkey upper thigh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean turkey upper thigh
To burn the 179 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lean turkey upper thigh?
Lean turkey upper thigh comes from the upper part of the bird’s leg, with excess fat trimmed away. It has a fuller, more savoury flavour than breast meat and works well as boneless portions for everyday cooking.
It can be roasted with vegetables, grilled, or braised, and is often served with potatoes, grains or a salad. This is a high-protein, carbohydrate-free choice with relatively little fat. Because it is lean, take care not to overcook it, as it can dry out; pair it with vegetables and a little sauce or cooking liquid for a satisfying meal.
How Nutritious Is Lean turkey upper thigh?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Lean turkey upper thigh Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Lean turkey upper thigh Contain Allergens?
No known major allergens
Which Diets Is Lean turkey upper thigh Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Lean turkey upper thigh Fat Profile
SATURATED
1.8g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.