Are Turkey Legs High in Fat? A Nutritional Breakdown

October 26, 2025 •

3 min read

While many consider turkey a lean protein, dark meat from the legs naturally contains a higher fat content than white meat. So, are turkey legs high in fat, and does this make them an unhealthy choice? The answer is more nuanced than a simple yes or no, depending largely on how it's prepared.

Quick Summary

Turkey legs, categorized as dark meat, contain more fat than white meat from the breast. The majority of this fat is concentrated in the skin. However, preparing them without the skin dramatically reduces fat while preserving nutrients like iron and protein.

Key Points

Skin is the Main Source of Fat: The highest concentration of fat in a turkey leg is found in the skin, which can be easily removed to reduce fat content.
Dark Meat is More Nutritious: Despite being higher in fat, dark meat from turkey legs is richer in essential minerals like iron, zinc, and B vitamins compared to white meat.
Fat Profile is Largely Unsaturated: The fat found in dark turkey meat is mostly unsaturated, which is a healthier type of dietary fat.
Cooking Methods Matter: Roasting and baking are healthier options for preparing turkey legs compared to deep-frying, which adds a significant amount of additional fat.
Moderation is Key: Enjoying turkey legs as part of a balanced diet with proper portion control allows you to reap their nutritional benefits without over-consuming fat.
Flavorful and Nutrient-Dense: Turkey legs offer a richer flavor and a different nutrient profile than breast meat, making them a good option for variety in your diet.
Easy to Make Healthy: Simple changes like removing the skin can make a significant difference in the health profile of a turkey leg meal.

Understanding the Fat Content in Turkey Legs

When it comes to poultry, not all cuts are created equal in terms of nutritional content. Turkey, like chicken, is composed of both white and dark meat, with the legs falling into the latter category. As a general rule, dark meat has a higher fat content than white meat. This is because the leg and thigh muscles are used more frequently, requiring more myoglobin and fat for energy, which gives the meat its darker color and richer flavor.

A 3.5-ounce (100g) serving of cooked, roasted turkey leg with the skin can contain around 13 grams of total fat, with about 4 grams of that being saturated fat. However, this figure drops significantly if the skin is removed. For example, a similar 100g serving of roasted turkey leg meat only (without the skin) contains just 8 grams of fat. This stark difference highlights that the skin is where most of the fat is concentrated. The fat in turkey, and dark meat specifically, is primarily unsaturated fat, which is considered a healthier type of fat.

The Role of Preparation and Cooking

Beyond just removing the skin, the way a turkey leg is cooked plays a crucial role in its final fat content. Roasting or baking is generally a healthier cooking method than deep-frying, which adds a significant amount of additional fat. When roasting, the fat from the skin and under the skin can render off, reducing the overall fat content of the meat if you choose not to eat the skin. Conversely, a deep-fried or heavily buttered turkey leg will have a much higher fat and calorie count.

Comparison of Fat Content: Skin-On vs. Skin-Off

This table illustrates the difference in fat and calories for a 3.5-ounce (100g) serving of roasted turkey leg:


Attribute	Roasted Turkey Leg (with skin)	Roasted Turkey Leg (meat only)
Total Fat	13 g	8 g
Saturated Fat	4 g	3 g
Total Calories	~190 kcal	~139 kcal

Nutritional Benefits Beyond Fat

While the higher fat content is a key distinction, it's important to recognize that turkey legs are also a powerhouse of other nutrients. Dark meat is richer in certain vitamins and minerals that are essential for good health. For instance, turkey legs contain significantly more iron than breast meat, which is crucial for carrying oxygen in the blood. They are also an excellent source of zinc, which supports the immune system, and B vitamins like B12, important for nerve function and red blood cell formation. Selenium, a powerful antioxidant that supports thyroid function, is also found in high concentrations in dark meat.

Making a Healthier Choice

If you are concerned about fat intake but love the flavor of turkey legs, there are several ways to enjoy them without compromising your health goals:

Remove the skin: As the table demonstrates, simply removing the skin before eating can dramatically cut the fat content. You can still cook with the skin on for flavor and moisture, then discard it before serving.
Trim excess fat: Before cooking, trim any visible excess fat. This won't impact the flavor but will reduce the fat that renders into the meat.
Choose a healthy cooking method: Roasting, grilling, or baking are all great options that don't require adding much extra fat. Use healthy fats like olive oil sparingly when seasoning.
Use a marinade: A marinade can keep the meat moist and flavorful without relying on the fat from the skin. Consider a marinade with herbs, spices, and a touch of lemon juice or vinegar.
Practice portion control: The American Heart Association recommends limiting your portion size, especially if you're eating cuts with the skin on. For most adults, a 3-ounce serving is a good guideline. You can read more about healthy eating from the American Heart Association.

Conclusion: A Balanced Perspective

In conclusion, while turkey legs do have a higher fat and calorie count than white meat, calling them simply 'high in fat' can be misleading. When prepared properly by removing the skin and using healthy cooking methods, turkey legs are a nutritious and flavorful addition to your diet. They are a rich source of protein, iron, and several B vitamins, which offer significant health benefits. The key lies in understanding the difference between dark and white meat and making conscious choices about preparation to fit your personal dietary needs. With a few simple steps, you can enjoy the succulent taste of turkey legs as part of a balanced, heart-healthy meal.

Frequently Asked Questions

Yes, turkey legs are higher in total fat and saturated fat than white breast meat. A roasted turkey leg with skin has around 4 grams of saturated fat per 100 grams, compared to a much lower amount in skinless breast meat.

Eating the skin on a turkey leg will significantly increase the fat and calorie content of your meal. While the fat is largely unsaturated, removing the skin is the easiest way to reduce overall fat intake if you are watching your diet.

Turkey legs generally have slightly less fat than chicken legs, particularly in the dark meat cuts. However, the difference can be small, and the fat content is heavily influenced by whether the skin is included.

To reduce fat, cook turkey legs by roasting or baking, and be sure to remove the skin before eating. Using a marinade instead of relying on the skin's fat for moisture is also a great technique for a lower-fat, flavorful result.

Yes, turkey legs are an excellent source of high-quality protein. A 3.5-ounce serving of roasted leg meat can provide about 28 grams of protein, essential for muscle growth and repair.

Yes, dark meat turkey legs are a better source of certain micronutrients. They contain more iron, zinc, and B12 compared to white breast meat, which are vital for oxygen transport, immune function, and nerve health.

To maintain flavor while reducing fat, you can cook the legs with the skin on to lock in moisture, then remove the skin before eating. Using robust seasonings, herbs, and marinades is another effective way to add flavor without relying on added fats.