The turkey is a large bird native to North America that’s hunted in the wild and raised on farms. Its meat is highly nutritious and a popular protein source consumed around the world.
Turkey is rich in nutrients. Two thick slices (84 grams) of turkey contain (1):
The nutrients in turkey depend on the cut. For example, dark meat, which is found in active muscles such as the legs or thighs, tends to have more fat and calories than white meat — whereas white meat contains slightly more protein (2, 3).
Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts.
For example, 3.5 ounces (100 grams) of turkey with the skin packs 169 calories and 5.5 grams of fat, whereas the same amount without the skin has 139 calories and just 2 grams of fat (4).
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5).
Roasted turkey breast without the skin is a lean, protein-packed poultry option. But how many calories does it actually have? Let’s take a closer look at the calorie count and nutrition facts for this popular low-fat meat.
An Overview of Roasted Turkey Breast Nutrition
When you remove the skin from turkey breast before cooking, you slash the fat and calorie content significantly. A 3-ounce serving of roasted skinless turkey breast contains around 125 calories. It has 0 grams of carbs, 1.8 grams of fat, and about 26 grams of protein.
Turkey breast meat is naturally low in fat when the skin is taken off And it’s a complete protein containing all 9 essential amino acids It also provides important nutrients like
- Vitamin B6
- Niacin
- Phosphorus
- Selenium
Skinless roasted turkey breast is free of saturated fat, trans fat, sodium, and cholesterol. This makes it an exceptionally healthy and diet-friendly protein source.
Counting Calories in Turkey Breast Serving Sizes
The calorie content of turkey breast varies slightly depending on the serving size. Here are some common roasted turkey breast serving sizes and their calorie counts:
- 2 ounces – 85 calories
- 3 ounces – 125 calories
- 4 ounces – 165 calories
- 6 ounces – 250 calories
- 8 ounces – 330 calories
A typical 4-5 ounce serving of roasted turkey breast with no skin contains about 165-205 calories. Portion control is important when monitoring your calorie intake. Measure your turkey breast servings carefully to get an accurate calorie count.
The Benefits of Choosing Skinless Roasted Turkey
Selecting roasted turkey breast without the skin has many benefits:
- Lower in calories and fat than turkey cooked with skin
- Provides high-quality lean protein to preserve or build muscle
- Rich source of B vitamins, zinc, selenium and other nutrients
- Versatile ingredient that can be added to salads, sandwiches, wraps, and more
- Easy to slice or shred for meal prep and snacks
Roasting instead of frying or breading the turkey also keeps the calorie content down. Going skinless is a simple way to slash fat and calories for a healthy cut of turkey.
Tips for Preparing Juicy, Flavorful Turkey Breast
Without its fatty skin, roasted turkey breast can end up a bit dry. Here are some tips to keep it moist and delicious:
- Brine the turkey in saltwater before cooking
- Rub minced garlic, herbs, and olive oil on the meat
- Cook at a lower temperature like 300°F
- Bake in broth or stock for extra moisture
- Slice across the grain after cooking
- Avoid overcooking beyond 155°F internal temperature
Adding a glaze, salsa, chilli, or gravy will also prevent the turkey from drying out. Combining it with avocado, cheese, or mayo boosts flavor and moisture as well.
Healthy Ways to Enjoy Skinless Turkey Breast
Roasted turkey breast is extremely versatile. It pairs nicely with various flavors and ingredients:
- Sandwiches or wraps with veggies
- Salad topping mixed with greens, feta, and balsamic vinaigrette
- Tacos, enchiladas, or quesadillas with avocado
- Soups, chilis, or stews
- Breakfast hash with sweet potatoes and eggs
- Stir fry with brown rice and vegetables
- Pasta casseroles or lasagna
It’s an easy protein to meal prep for the week ahead too. Roast a batch on Sunday to add to meals and snacks all week long.
Calories Burned From Turkey Breast Exercise
To burn off 125 calories from a 3-ounce serving of turkey breast, you’d need to:
- Jog for 10-12 minutes (depending on weight)
- Cycle for 13-20 minutes (depending on weight)
- Swim laps for 10-15 minutes (depending on weight)
- Walk briskly for 20-30 minutes (depending on weight)
Of course, the number of calories burned doing these activities depends on your weight and exercise intensity. But a moderate workout should burn 125 turkey breast calories in less than 30 minutes.
Is Skinless Turkey Breast Good For Weight Loss?
Turkey breast is one of the best meats for weight loss diets. Some key advantages:
- Very high in protein but low in fat and calories
- Helps keep you feeling full for longer after meals
- Versatile ingredient that can be added to many healthy recipes
- Lean protein builds and preserves muscle mass
- Takes longer to digest than carbs or fat so you burn more calories digesting it
Protein also requires more energy for your body to break it down. So eating protein-rich foods like turkey breast can slightly boost your metabolism.
Just watch your portion sizes, as it’s still possible to overeat calories from turkey. But combined with vegetables, whole grains, and healthy fats, turkey breast is fantastic for losing weight.
Common Questions about Roasted Turkey Nutrition
Here are answers to some frequently asked questions about the calories and nutrition in roasted turkey breast without skin:
How many calories are in a 6 ounce serving of turkey breast?
A 6 ounce serving of roasted turkey breast without skin contains about 250 calories.
Is roasted turkey breast gluten free?
Yes. Turkey breast meat is naturally gluten free.
Can you freeze roasted turkey breast?
Yes. Store sliced turkey breast in an airtight freezer bag or container for 2-3 months.
How long is cooked turkey breast good for in the fridge?
3-4 days when stored properly in a sealed container.
What is a good roast turkey breast cooking time and temperature?
Cook at 300°F until it reaches an internal temperature of 155°F, about 2-2.5 hours for a 3-5 lb breast.
The Bottom Line
When it comes to healthy high-protein options, skinless roasted turkey breast reigns supreme. A 3-ounce serving contains about 125 calories and 26 grams of muscle-building protein. Removing the skin slashes the fat and calories to create a nutritious, low-calorie meat. Add roasted turkey breast to salads, sandwiches, wraps, and other recipes for a lean, diet-friendly protein source. Just watch your portion sizes and use your food scale or measuring cups to get an accurate calorie count.
Healthy source of protein
Turkey is a protein-rich food.
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (6, 7).
Additionally, a high-protein diet may even support weight loss by promoting feelings of fullness (8, 9).
Just 2 thick slices (84 grams) of turkey pack 24 grams of protein — an impressive 48% of the DV (1).
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10, 11, 12).
However, other studies claim that processed meat — not red meat itself — has a negative effect on health (5, 13, 14).
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick slices (84 grams) of turkey pack 61% of the DV for vitamin B3, 49% for vitamin B6, and 29% for vitamin B12 (1).
These B vitamins have many benefits:
- Vitamin B3 (niacin). This vitamin is important for efficient energy production and cell communication (15).
- Vitamin B6 (pyridoxine). This vitamin supports amino acid formation and helps produce neurotransmitters (16).
- Vitamin B12. B12 is vital for DNA production and the formation of red blood cells (17).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).