Just How Many Calories are in Oven Roasted Turkey Breast?

Turkey breast is a lean, versatile protein that can be a nutritious addition to any diet. But for those watching their calorie intake, the question arises – how many calories does oven roasted turkey breast contain? Let’s break it down

Why Choose Turkey Breast?

Turkey breast is an excellent source of lean protein without too much saturated fat or calories Benefits include

• High in protein to support muscle growth and repair. Just 3 ounces of turkey breast contains over 20 grams of protein.

• Very low in fat and calories compared to other protein choices like beef or pork

• Provides important nutrients like niacin, vitamin B6, selenium and zinc.

• Versatile to use in everything from sandwiches to salads to main dishes. Leftovers make great snacks too.

• More economical than chicken breast or lean cuts of beef or pork.

So turkey breast offers lots of nutrition in the form of protein, vitamins and minerals without a big calorie burden.

Calorie Content of Oven Roasted Turkey Breast

Here are the calorie counts for 3 ounces of oven roasted, skinless turkey breast according to the USDA:

• Calories: 140
• Fat Calories: 15
• Total Fat: 1.5g
• Saturated Fat: 0.5g
• Cholesterol: 60mg
• Sodium: 65mg
• Carbohydrates: 0g
• Protein: 27g

A serving this size provides nearly half the recommended daily intake for protein in just 140 calories. Of those calories, only about 10% come from fat.

The calorie total scales up proportionately for larger portions. For example, a 6 ounce serving would be roughly 280 calories.

Using the skin-on cut does increase the fat and calorie content slightly. But turkey skin adds lots of flavor. Moderation is key if watching calories.

Calorie Differences in Cooking Methods

Oven roasting, grilling, broiling or poaching turkey breast all have minimal effects on calorie content compared to the raw state.

Deep frying significantly increases calories and fat. For example, the same 3 ounce serving deep fried jumps to around 220 calories and 15 grams of fat due to oil absorption.

Here are some other turkey breast cooking methods and their calorie differences:

• Oven Roasted: Minimal calorie increase vs raw. Use rack to allow fat to drip away.

• Grilled: Adds nice char but no significant calorie change. Watch flare ups.

• Broiled: Quick cooking with mild calorie increase from fat drippings.

• Poached: Gently cooked in simmering liquid. No calorie increase.

• Fried: Cooking in oil adds about 80+ calories per serving.

• Rotisserie: Self-basting adds flavor but also about 50 extra calories.

Calorie Control Tips for Turkey Breast

There are easy ways to control calories when preparing oven roasted turkey breast:

• Remove skin after cooking if concerned about fat/calories.

• Roast on a rack so fat drips away rather than basting meat.

• Avoid oil or opt for cooking spray to limit added fat.

• Skip the skin to save about 25-50 calories per 3 ounce serving.

• Use lower calorie dressings and sauces or serve on the side.

• Combine with non-starchy veggies for added bulk without calories.

• Portion into 100-200 calorie servings for easy meal planning and snacking.

• Shred or slice leftovers to add to wraps, sandwiches, salads and soups.

So watch the sides, sauces and cooking methods, but the turkey breast itself fits nicely into a reduced calorie diet.

Try These Healthy Turkey Breast Recipes

Take advantage of turkey breast’s versatility and nutrition with these lower calorie recipes:

• Turkey Pesto Panini – Grilled turkey breast with pesto and tomatoes for an easy 290 calorie sandwich.

• Citrus Turkey Salad – Bright flavors from orange, lemon and herbs for 270 calories per serving over greens.

• Turkey Chili – Turkey breast provides lean protein in this 320 calorie bowl of meaty chili.

• Thai Turkey Lettuce Wraps – Ginger, lime and chili sauce adds lots of flavor for just 205 calories.

• Turkey Meatballs – Baked Italian-style turkey meatballs in a zesty 240 calorie tomato sauce.

Get creative with healthy ingredients to round out turkey’s natural leanness. With some calorie-smart preparation, oven roasted turkey breast can fit into any eating plan.