How many calories are in a skinless turkey leg?

January 3, 2026 •

3 min read

According to the USDA, a 4-ounce serving of roasted, skinless turkey meat contains approximately 179 calories, with a mere 4.3 grams of fat. Knowing how many calories are in a skinless turkey leg can help you make informed decisions for a healthier diet without sacrificing flavor or satisfaction.

Quick Summary

This nutritional breakdown of skinless turkey legs explores the calorie count, macronutrient profile, and factors like cooking method and portion size that can affect the final nutritional value. It offers insight into how this lean, protein-rich poultry can be a healthy dietary choice.

Key Points

Low Calorie, High Protein: A 4-ounce serving of cooked, skinless turkey leg meat contains approximately 179 calories and over 30 grams of protein.
Skin Removal is Key: Removing the fatty skin significantly lowers the calorie and fat content, with skin-on options adding substantial calories.
Nutrient-Dense: Skinless turkey legs are rich in essential nutrients like protein, zinc, selenium, and various B vitamins.
Preparation Matters: Cooking methods like roasting or grilling are best for keeping calories low; avoid high-fat additions like excessive oil or butter.
Versatile and Healthy: This lean protein is a flavorful, healthy, and versatile option for weight management and overall health, fitting into a variety of meals.

Understanding the Nutritional Profile of a Skinless Turkey Leg

A skinless turkey leg is an excellent source of lean protein and essential nutrients, making it a healthy addition to many diets. The calorie content is relatively low compared to other meat cuts, especially when the fatty skin is removed. The primary nutritional contribution comes from protein, with a moderate amount of fat, and no carbohydrates. The exact caloric and nutritional details, however, can vary based on several factors, including the precise weight of the leg and the method of preparation.

Factors Influencing the Calorie Count

The total number of calories in a skinless turkey leg is not a fixed number. Instead, it is influenced by a few key variables:

Portion Size: The most significant factor is the size of the turkey leg itself. A larger leg will naturally have more calories than a smaller one. A standard reference serving is often based on a 4-ounce (113-gram) portion of cooked, boneless meat.
Cooking Method: The way a skinless turkey leg is prepared can alter its nutritional makeup. While roasting or grilling adds minimal calories, deep-frying or adding marinades high in sugar or oil will increase the total caloric load. For a healthy option, focus on methods that require little to no added fat, such as roasting, grilling, or boiling.
Preparation: While the skin has been removed, the addition of butter, oil, or high-calorie sauces during cooking will add extra fat and calories. The use of simple herbs and spices is the best way to enhance flavor without adding unnecessary calories.

Calorie Comparison: Skinless vs. Skin-on Turkey Leg

Removing the skin is a crucial step for reducing the calorie and fat content of a turkey leg. The skin is high in fat and can contribute a significant number of additional calories, making the skinless option a much leaner choice. This difference is stark when comparing nutrient profiles.


Feature	Skinless Turkey Leg (Cooked, 4oz)	Skin-on Turkey Leg (Cooked, 4oz)
Calories	~179 calories	~208 calories*
Total Fat	~4.3 grams	~6.6 grams*
Saturated Fat	~1.4 grams	~2.1 grams*
Protein	~33 grams	~31.5 grams*

Note: Calorie and fat counts for skin-on vary based on cooking method and how much skin is on the cut. The figures shown are based on a 4oz serving of dark meat with skin, not a whole turkey leg..

Making a Healthier Choice

For those watching their caloric intake, opting for a skinless turkey leg is the healthier decision. The calorie difference, though seemingly small per serving, adds up over time and for larger portion sizes. This is due to the high fat content in the skin, which packs more calories per gram than protein. Choosing a skinless preparation delivers a high-protein, nutrient-rich meal with significantly less fat, which can aid in weight management and heart health.

The Health Benefits Beyond Calories

While the calorie count is a key consideration, the overall nutritional benefits of a skinless turkey leg should not be overlooked. It's not just a low-calorie food; it's also packed with nutrients that are vital for overall health.

List of Key Nutrients

High-Quality Protein: Turkey is an excellent source of protein, which is essential for building and repairing tissues, supporting muscle growth, and promoting a feeling of fullness.
B Vitamins: The dark meat of a turkey leg contains several B vitamins, including Vitamin B6 and Vitamin B12, which are crucial for energy production and brain function.
Minerals: It is also a good source of important minerals such as zinc, selenium, phosphorus, and iron.
Low in Saturated Fat: By removing the skin, the saturated fat content is significantly reduced, making it a heart-healthy protein choice.

Conclusion: A Nutritious and Lean Protein

When asking how many calories are in a skinless turkey leg, the answer points to a lean, flavorful, and nutrient-dense protein source. A standard 4-ounce serving of cooked, skinless turkey meat from the leg contains approximately 179 calories and is packed with over 30 grams of high-quality protein. The simple act of removing the skin and opting for a low-fat cooking method can make this a fantastic choice for those looking to manage their weight or improve their heart health. It is a versatile and economical protein that can be enjoyed in a variety of meals, offering excellent nutritional value and great taste. By focusing on smart preparation, a skinless turkey leg can be a staple in a balanced, healthy diet. For more detailed nutritional breakdowns, you can visit the USDA's FoodData Central database.

Frequently Asked Questions

Yes, a skinless turkey leg is a naturally low-carb food, containing essentially zero carbohydrates. The calories come almost entirely from protein and a small amount of fat.

A skinless turkey leg is dark meat. This type of meat contains slightly more fat and calories than white meat from the turkey breast, but is still a lean protein source when the skin is removed.

To keep the calorie count low, cook a skinless turkey leg by roasting, grilling, or boiling. Use simple, low-calorie seasonings like herbs, spices, and a little lemon juice instead of high-fat butter or oils.

The size of the turkey leg directly impacts its caloric content. Nutritional information is typically given per a standard serving size, such as 4 ounces (113 grams), so a larger leg will have a proportionally higher calorie count.

Yes, a skinless turkey leg can be a great addition to a weight loss diet. It is a high-protein food, which helps increase satiety and reduce overall calorie consumption, and is relatively low in fat when the skin is removed.

A 4-ounce serving of cooked, skinless turkey leg provides approximately 33 grams of high-quality protein.

Yes, the method of preparation can change the overall nutritional profile. Deep-frying or cooking with a lot of oil or butter will increase the fat and calorie content. Roasting or grilling is the best way to preserve its low-calorie, low-fat status.