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).
Turkey breast is a lean, protein-rich food that can be a nutritious addition to a healthy diet But many people wonder, just how many calories are in turkey breast? Let’s take a closer look
An Overview of Turkey Breast Nutrition
Turkey breast is the leanest part of the turkey and is an excellent source of high-quality protein. A 3-ounce serving of roasted, skinless turkey breast contains about:
- 135 calories
- 25 grams of protein
- 3 grams of fat
- 0 grams of carbs
Turkey is a complete protein meaning it contains all nine essential amino acids that our bodies cannot make on their own. Consuming foods high in protein like turkey breast can help build muscle mass, curb hunger and promote weight loss.
In addition to protein. turkey breast contains lots of key micronutrients like
- Selenium
- Niacin
- Vitamin B6
- Phosphorus
- Zinc
It’s also a good source of vitamins B12 and B3, potassium, and magnesium.
Calories in Turkey Breast Vary By Serving Size
When determining how many calories are in turkey breast, the serving size matters. Here’s a look at the calorie content of different serving sizes:
- 1 ounce of turkey breast: 42 calories
- 2 ounces of turkey breast: 84 calories
- 3 ounces of turkey breast: 126 calories
- 4 ounces of turkey breast: 168 calories
- 1/2 breast of turkey: 206 calories
As you increase the serving size, the number of calories increases as well. To keep calories in check, stick with a 3-4 ounce serving.
Skinless Turkey Breast is Lower in Calories
One easy way to reduce the calories in turkey breast is to remove the skin before eating it.
A 3-ounce serving of roasted turkey breast with the skin has about:
- 145 calories
- 8 grams of fat
Whereas 3 ounces of skinless turkey breast has just:
- 135 calories
- 3 grams of fat
Skipping the skin prevents you from consuming those extra, calorie-dense fats.
White vs Dark Turkey Meat Calories
There is also a difference in calories when comparing white turkey breast meat vs. dark turkey meat.
Dark turkey meat is higher in fat, resulting in more calories. A 3-ounce serving of dark turkey meat has about:
- 173 calories
- 5 grams of fat
While 3 ounces of white turkey breast contains:
- 135 calories
- 3 grams of fat
So white meat is the leaner choice if you’re counting calories.
Processed Turkey is Higher in Calories
When it comes to processed turkey products like deli meat, bacon or sausages, the calories quickly add up.
For example, two slices of turkey bacon contain about:
- 60 calories
- 4 grams fat
And two slices of deli turkey breast have around:
- 70 calories
- 4 grams of fat
For the lowest calorie options, choose fresh, minimally processed turkey breast whenever possible.
How to Enjoy Turkey Breast as Part of a Healthy Diet
Here are some tips for incorporating turkey breast into a healthy, low-calorie diet:
- Roast or grill a skinless turkey breast and add it to salads, wraps or grain bowls
- Make turkey chili using ground turkey breast instead of beef
- Stuff a turkey breast with veggies and herbs before roasting for a lean main dish
- Swap deli meats for fresh sliced turkey breast on sandwiches and in lettuce wraps
- Opt for lower sodium, nitrate-free turkey products like sausages and hot dogs
- Pair turkey breast with non-starchy veggies and healthy fats like avocado or olive oil
The Bottom Line
A 3-4 ounce serving of skinless, roasted turkey breast contains about 130-170 calories and 25 grams of satisfying protein. Watch out for extra calories lurking in the skin, dark meat and processed turkey products. Overall, turkey breast can be a nutritious addition to a healthy diet when consumed in moderation and balanced with veggies, fruits, whole grains and plant-based fats.
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).
100 calories of roasted turkey breast= 2 slices or 55g. #youtubeshorts #shorts #short #new
FAQ
How many calories are in a slice of cooked turkey breast?
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Protein (g)
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3.58
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Total lipid (fat) (g)
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0.35
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Carbohydrate, by difference (g)
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0.88
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Energy (kcal)
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21.84
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Sugars, total (g)
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0.74
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How many calories are in a turkey breast?
The number of calories in a turkey breast varies depending on the specific size and cooking method, but typically, a roasted, skinless turkey breast without any additives or seasonings contains approximately 160 calories per 4-ounce (112 grams) serving. Turkey breast is not only low in calories but also provides several essential nutrients.
How much protein is in a turkey breast?
The exact link to the food presented on this page can be found below. Turkey breast nutrition (100 grams). Richest in Protein: 22g (52% of DV), Vitamin B6: 0mg (37% of DV). Calories:157, Net carbs: 0, Protein: 21.89.
How many calories in a medium size turkey breast?
As I wrote before medium size turkey breast (100 g) has 114 calories. It is easy to count that two turkey breast have about 228 calories and three turkey breast have about 342 calories. In table below you can also see calories amount for four and five turkey breast.
Is turkey breast healthy?
Turkey breast is not only low in calories but also provides several essential nutrients. It is an excellent source of lean protein, which is crucial for muscle growth, repair, and overall health. Additionally, turkey breast is low in fat, making it a healthy choice for those seeking to maintain or lose weight.