Turkey is a nutritious meat, full of protein, B-vitamins, minerals and fairly low in unhealthy fats and sodium. The leg of the turkey is large, weighing up to about 550 g. Turkey legs can be prepared in a variety of ways with slightly different nutritional values, but roasting is generally one of the healthiest because little fat or sodium is added in the cooking process.
Energy
A 100-g serving of roasted turkey leg, including both the meat and the skin, contains 208 calories, according to the USDA's National Nutrient Database. Your body has a unique caloric requirement based on your age, sex, body composition and activity level, although most adults require at least 2,000 calories a day. A turkey leg provides just under 10 percent of the minimum daily caloric needs for most adults.
Protein
The majority of calories in a turkey leg come from protein. Each 100-g serving of roasted turkey leg contains about 28 g of this macronutrient. Protein helps build and repair cellular tissue, and the body needs a substantial amount of this nutrient for growth and blood health. Adults typically need a minimum of 50 g of protein each day; a 100-g serving of turkey leg provides more than half this amount.
Lipids
Each 100-g serving of roasted turkey leg contains about 10 g of total lipids, or fats. Fat is one of three macronutrients, and most adults need a minimum of 44 g each day for energy, insulation of organs and to store and transport fat-soluble vitamins. A turkey leg contains about 3 g of saturated fat per serving. Saturated fat can be harmful to the cardiovascular system, and a typical 2,000-calorie diet should consist of less than 16 g of fat each day. Turkey leg contains 90 mg of cholesterol per 100-g serving. Cholesterol can increase the risk of heart disease when consumed in excess, and most adults should limit intake to 300 mg a day, according to the American Heart Association.
The majority of the lipids in turkey leg are healthy, unsaturated fats. A 100-g serving of turkey leg contains 3 g each of monounsaturated and polyunsaturated fats. Unsaturated fats can help reduce blood cholesterol levels and lower the risk of cardiovascular disease. The majority of your fat intake should be unsaturated.
Vitamins
Turkey leg is fairly high in B-vitamins -- particularly niacin. B-vitamins help transform carbohydrates into energy, while niacin also helps produce some reproductive hormones. A 100-g serving of roasted turkey leg contains about 27 percent of the daily value for adults for this B-vitamin. Turkey leg also contains small amounts of vitamins K, E and D.
Minerals
Turkey leg is high in phosphorous, zinc and selenium. Each 100-g serving of roasted turkey leg contains about 28 percent of the daily value for adults for phosphorous, 40 to 50 percent for zinc and 69 percent for selenium. The body needs phosphorous to help build bones and teeth, zinc plays a role in immune system function and building new cells, and selenium is an antioxidant that prevents the potential damage caused by free radicals.
References
- USDA National Nutrient Database for Standard Reference: Turkey, Leg, Roasted
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- American Heart Association; Know Your Fats; June 2011
- Mayo Clinic; Dietary Fats; Know Which Types to Choose; February 2011
- Institute of Medicine; Dietary Reference Intakes; Vitamins and Elements; 2005
- Centers for Disease Control and Prevention: Vitamins and Minerals
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