Turkey Leg vs Turkey Breast: Calories and Nutrition Compared (2026)
This comparison highlights the nutritional differences between turkey leg and turkey breast.
Turkey leg contains 27.7 g of protein and 173 calories, while turkey breast has 29.5 g of protein and 136 calories. Turkey breast is lower in calories and higher in protein.
Turkey leg and turkey breast are both popular poultry options, each offering distinct nutritional profiles. This comparison examines their calories, protein, fat, and sodium content to help you make informed dietary choices.
What Is the Difference Between Turkey Leg and Turkey Breast?
Turkey leg is the lower portion of the turkey's leg, known for its rich flavor and higher fat content. It is often enjoyed roasted or smoked. Turkey breast is the white meat portion of the turkey, recognized for being lean and high in protein. It is commonly used in sandwiches, salads, and various dishes.
Turkey Leg vs Turkey Breast: Nutrition Side by Side
The following table presents a side-by-side comparison of turkey leg and turkey breast, focusing on their key nutritional values.
| Nutrient (per 100 g) | Turkey leg (dark meat) | Turkey breast (roasted) |
|---|---|---|
| Calories | 173 kcal | 136 kcal |
| Protein | 27.7 g | 29.5 g |
| Carbs | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fat | 6.0 g | 2.0 g |
| Fiber | 0 g | 0 g |
| Sodium | 104 mg | 114 mg |
Which Is Better, Turkey Leg or Turkey Breast?
For weight loss: Turkey breast has fewer calories at 136, compared to turkey leg's 173 calories, making it a better option for weight loss.
For muscle and protein: Turkey breast provides 29.5 g of protein, slightly more than turkey leg's 27.7 g, making it preferable for muscle building.
For low-carb or low-sugar: Both turkey leg and turkey breast contain 0 g of carbs and 0 g of sugar, making them suitable for low-carb or low-sugar diets.
How to Track Turkey leg and Turkey breast Accurately
Portion sizes and macronutrient content can often be misjudged, leading to inaccurate dietary assessments. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers presented are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
Turkey breast has 29.5 g of protein, while turkey leg has 27.7 g of protein.
Which has fewer calories?
Turkey breast contains 136 calories, whereas turkey leg contains 173 calories.
What is the fat content in turkey leg?
Turkey leg has 6.0 g of fat per 100 g.
What is the sodium content in turkey breast?
Turkey breast contains 114 mg of sodium per 100 g.
How much sugar is in turkey leg?
Turkey leg has 0 g of sugar per 100 g.
What are the carbohydrate levels in turkey breast?
Turkey breast also contains 0 g of carbohydrates per 100 g.
Key Takeaways
- Turkey leg has 173 calories per 100 g.
- Turkey breast has 136 calories per 100 g.
- Turkey leg contains 27.7 g of protein.
- Turkey breast contains 29.5 g of protein.
- Both options have 0 g of carbs and sugar.
- Turkey leg has 6.0 g of fat, while turkey breast has 2.0 g of fat.
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