If you're looking for a delicious and filling meal, a small turkey drumstick might just do the trick. Clocking in at around 297 calories (after cooking, bone removed), this meaty portion is sure to satisfy your cravings.

But what makes turkey drumsticks a healthy food choice? For starters, they're a great source of protein, with just one serving providing around 30 grams of protein. They're also a rich source of essential vitamins and minerals, including niacin, vitamin B6, iron, and selenium.

In this article, we'll take a closer look at the many health benefits of turkey drumsticks, and explore some tips and strategies for incorporating them into your diet.

High Caloric Value

While turkey drumsticks are certainly filling and satisfying, they do come with a relatively high caloric value. This means that if you're trying to maintain a calorie deficit, you may want to monitor your portion sizes. If you're trying to lose weight or maintain a healthy weight, it's important to balance your diet with other nutrient-dense foods such as vegetables and fruits, as well as engaging in regular physical activity.

A Good Source of Protein

One of the key benefits of turkey drumsticks is their high protein content. Protein is an essential macronutrient that is necessary for building and repairing muscle tissue, as well as supporting a range of metabolic processes in the body. In addition to being high in protein, turkey drumsticks are also low in fat (when the skin is removed). This makes them a great choice for those who are looking to increase their protein intake without consuming excess calories.

A Rich Source of Vitamins and Minerals

Turkey drumsticks are also a great source of a variety of essential vitamins and minerals. For example, they are high in niacin, which is important for maintaining healthy skin and nerves, as well as supporting energy production in the body. They also contain vitamin B6, which is important for brain function and the synthesis of important neurotransmitters; iron, which is important for healthy blood cell production; and selenium, which is important for supporting a healthy immune system.

Low in Sodium

Another benefit of turkey drumsticks is that they are naturally low in sodium. This makes them a great choice for individuals who are trying to limit their sodium intake or who are following a low-sodium diet for health reasons. However, it's worth noting that some prepared turkey products (e.g. deli turkey) may have added sodium, so it's important to check the nutrition label if you're trying to limit your sodium intake.

May Help in Weight Loss

Turkey drumsticks can be a great addition to a weight loss diet for a number of reasons. As we've mentioned, they are a great source of protein, which can help to keep you feeling full and satisfied for longer, and they are low in fat (when the skin is removed). In addition, some research suggests that consuming protein-rich foods like turkey drumsticks may help to boost metabolism and support weight loss efforts.

Can Boost Immunity

Turkey drumsticks are also a great source of selenium, which is an essential trace mineral that plays an important role in supporting a healthy immune system. Selenium helps to activate important enzymes that support immune function and also works as an antioxidant, protecting against oxidative stress and inflammation.

May Improve Mood and Sleep

Some research suggests that consuming foods that are high in the amino acid tryptophan, such as turkey, may help to improve mood and promote better sleep. Tryptophan is a precursor to serotonin, a neurotransmitter that is important for regulating mood and promoting feelings of calm and relaxation. In addition, tryptophan can be converted into melatonin, a hormone that is important for regulating sleep-wake cycles.

May Lower Risk of Heart Diseases

Replacing red meat with leaner protein sources like turkey has been linked to a reduced risk of heart disease. Turkey drumsticks are relatively low in saturated fat (when the skin is removed) and high in protein, which makes them a great choice for individuals looking to reduce their risk of heart disease.

Best Prepared By Grilling or Roasting

When it comes to cooking turkey drumsticks, grilling or roasting are both great options. These methods help to lock in moisture and flavor while creating a crispy exterior. If you're grilling turkey drumsticks, aim for a temperature of around 350-375 degrees Fahrenheit, and cook for around 45-60 minutes, flipping occasionally. If you're roasting turkey drumsticks, preheat your oven to 350 degrees Fahrenheit, and cook for around 1-1.5 hours, or until the internal temperature of the meat reaches 165 degrees Fahrenheit.

Can Be a Part of a Healthy Diet

Overall, turkey drumsticks can be a great addition to a healthy diet. They are high in protein, low in fat (when the skin is removed), and a great source of essential vitamins and minerals. In addition, they are versatile and can be incorporated into a wide range of dishes, from salads and sandwiches to soups and stews.