How Many Calories Are in One Turkey Leg? A Complete Guide

December 13, 2025 •

4 min read

A single, roasted turkey leg with skin can contain approximately 417 calories, depending on its size and preparation. Understanding this calorie count is key for anyone tracking their nutritional intake, as the final number is heavily influenced by how the meat is cooked and whether the skin is eaten.

Quick Summary

The calorie count for a turkey leg varies significantly based on preparation and if the skin is consumed. Factors influencing calories include cooking method, portion size, and the addition of glazes or butter.

Key Points

Skin-On vs. Skinless: A roasted turkey leg with skin has about 417 calories, while a skinless one has approximately 356 calories.
Cooking Method Impacts Calories: Frying and using high-fat glazes significantly increase calorie counts, while roasting and air frying are leaner options.
Rich in Protein and Minerals: Turkey legs are an excellent source of protein, iron, zinc, and selenium, which are more concentrated in dark meat.
B Vitamins for Energy: The meat is packed with B vitamins like niacin, B6, and B12, which are crucial for energy and nerve function.
To Cut Calories, Remove Skin: The most effective way to reduce calories and fat is to simply remove the skin before eating.
Portion Size Matters: A single turkey leg can be quite large, so controlling your portion size is important for managing calorie intake.

The Calorie Breakdown: Skin-On vs. Skinless

When calculating the calories in a turkey leg, the most important factor is whether or not the skin is included. Dark meat, like that found in turkey legs, is already higher in fat and calories than white breast meat, and the skin adds a significant amount of extra fat and calories.

According to nutritional data, a roasted turkey leg (fryer-roaster) with the skin and bone removed contains approximately 356 calories. The same portion, but with the skin left on, increases the calorie count to around 417. This difference of over 60 calories per leg comes from the fat-rich skin.

How Cooking Method Influences Calories

The way a turkey leg is prepared has a major impact on its final calorie count. While a simply roasted leg is a relatively lean option, adding extra fat during cooking can quickly drive up the total.

Dry Roasting or Air Frying: These methods are generally the lowest-calorie options, as they require minimal added fat. An air-fried turkey leg might use only a small amount of butter or oil for seasoning.
Deep Frying: Submerging a turkey leg in oil significantly increases its calorie content. The meat absorbs a considerable amount of the frying oil, resulting in a much higher fat and calorie intake. This method should be used sparingly if you are watching your weight.
Braising and Slow Cooking: This process involves simmering the meat in a liquid, which can add flavor without a lot of extra calories, provided the liquid isn't heavy cream or a fatty sauce. Many braising recipes call for a simple broth and herbs.
Glazing: Sugar-heavy glazes, marinades, and sauces, such as honey or barbecue sauce, can add extra carbohydrates and sugars to the dish, increasing the total calories.

Nutritional Profile of a Turkey Leg

Beyond just calories, a turkey leg offers a robust nutritional profile. Turkey is a rich source of high-quality protein, which is essential for muscle maintenance and growth. As dark meat, the leg is particularly dense in important minerals.

Key Nutrients in Turkey Leg Dark Meat:

Protein: A significant portion of the leg's calories come from protein, with a single roasted leg (bone and skin removed) containing approximately 65-70 grams of protein.
Iron: Dark turkey meat is a great source of iron, a mineral vital for transporting oxygen throughout the body. This makes it a good option for individuals seeking to boost their iron intake.
Zinc: Necessary for immune function, protein synthesis, and wound healing, zinc is another mineral found abundantly in turkey legs.
Selenium: This mineral acts as a powerful antioxidant, supporting the thyroid gland and metabolism.
B Vitamins: The meat is loaded with B vitamins, including B3 (niacin), B6, and B12, which are crucial for energy production, brain health, and forming red blood cells.

Turkey Leg Calorie Comparison Table

This table provides a side-by-side comparison of the approximate calorie counts for one cooked turkey leg based on different preparation methods and whether the skin is included. Note that exact figures can vary depending on the size of the leg and the specific recipe.


Preparation Method	Skin-On (Approx. Calories)	Skinless (Approx. Calories)
Roasted	417	356
Air-Fried	Varies, but likely similar to roasted	Varies, but likely similar to roasted
Deep-Fried	Significantly higher (Absorbs more oil)	Considerably higher
Smoked	Varies, but depends on added rubs/sauces	Varies, but depends on added rubs/sauces

Practical Tips for Managing Turkey Leg Calories

For those who love the flavor of turkey leg but want to keep their calorie count in check, there are several simple strategies to follow.

Best Practices for Healthier Turkey Legs:

Remove the skin: This is the most effective way to reduce the calorie and fat content, as the skin contains a high concentration of fat.
Trim visible fat: Before cooking, trim off any large, visible pieces of fat from the meat.
Opt for healthier cooking methods: Choose roasting, air frying, or braising over deep frying. These methods require less oil.
Use low-sugar seasonings: Instead of sugar-based glazes, use herb and spice rubs to add flavor. Options like smoked paprika, garlic powder, and onion powder add a savory depth.
Control portion size: A single turkey leg can be large, so consider splitting it or choosing a smaller one. Standard serving sizes are typically 3-4 ounces.

Conclusion

The number of calories in a turkey leg is not a single, fixed number but a range that depends on several factors, most notably the presence of the skin and the cooking method used. While a roasted, skin-on leg can contain over 400 calories, removing the skin and choosing a leaner preparation can bring that number down to a more moderate level. Beyond the calories, a turkey leg offers a nutrient-dense package of high-quality protein, iron, zinc, and B vitamins. By being mindful of preparation and portion size, you can enjoy the robust flavor of dark turkey meat as part of a balanced and healthy diet.

For more nutritional information on poultry, consult the United States Department of Agriculture (USDA) FoodData Central database.

Frequently Asked Questions

Turkey leg meat is considered dark meat. Dark meat is found in the more active parts of the bird and contains more fat, iron, and a different flavor profile than the leaner white meat.

While the exact calorie count varies, the skin is primarily fat and adds a significant number of calories. The difference between a skin-on (417 cal) and skinless (356 cal) turkey leg is over 60 calories, indicating the skin's high caloric density.

Nutritionally, they are quite similar, though some data suggests turkey legs have slightly more protein and minerals like iron and zinc per 100g compared to chicken legs. The healthiest option for either comes down to preparation method.

Turkey legs are an excellent source of high-quality protein, iron, zinc, and selenium. They also contain essential B vitamins, particularly B3, B6, and B12.

Smoking itself does not add calories, but the sauces, glazes, or fatty rubs often used in the process can significantly increase the calorie count. A simple, dry rub will add minimal calories.

To reduce calories, remove the skin before eating and choose lean cooking methods like roasting or air frying instead of deep frying. Opt for simple dry rubs over sugary sauces.

A turkey leg, including both the thigh and drumstick, typically weighs between 1.5 and 2.5 pounds, but drumsticks alone are often smaller.

Yes, dark turkey meat is very good for you. While higher in fat and calories than white meat, it is a superior source of minerals like iron and zinc and remains a fantastic source of protein.