How Many Calories Are in Smoked Turkey? A Detailed Calorie Breakdown

Smoked turkey is a delicious and lean protein option but many people wonder just how many calories are in it compared to other meats. In this article I’ll provide a detailed calorie and nutrition breakdown of smoked turkey to help you understand how it fits into a healthy diet.

An Overview of Smoked Turkey Calories

In general, smoked turkey is a low calorie food. According to the USDA, a 1 ounce serving of smoked turkey contains approximately:

• 48 calories
• 1g of fat
• 0g carbs
• 8g of protein

So per ounce, smoked turkey is very low in calories and fat It’s an excellent source of lean protein as well

To give you a sense of calories in a typical serving size, 3 ounces (about the size of a smartphone) of smoked turkey contains roughly 144 calories.

Smoked turkey can be higher or lower in calories depending on if you eat it with the skin on or not, Turkey skin adds more fat and calories,

Comparing Smoked Turkey to Other Proteins

How does smoked turkey stack up calorie-wise to other common proteins?

• Smoked turkey: 48 calories per ounce
• Chicken breast: 46 calories per ounce
• Roast beef: 54 calories per ounce
• Bacon: 49 calories per slice (1 ounce)
• Beef hot dog: 57 calories per hot dog (1.1 ounces)
• Salami: 72 calories per ounce

As you can see, smoked turkey is very comparable to chicken and even lower in calories than many beef products. It’s much lower calorie than high-fat meats like salami.

So if you’re looking make for lower-calorie sandwiches, smoked turkey is an excellent choice.

Calorie Differences in Light vs. Dark Turkey Meat

Turkey is divided into white and dark meat. Is one lower in calories than the other?

There is a small difference:

• Light turkey meat: 48 calories per ounce
• Dark turkey meat: 54 calories per ounce

Both are still low calorie options. But light turkey meat is slightly leaner. Just 6 extra calories per ounce of dark meat.

How Protein and Fat Impact Calories

What makes up the calories in smoked turkey? Mainly – protein and fat.

Protein

• Smoked turkey is about 72% protein
• Protein contains 4 calories per gram
• An ounce of turkey has 8g protein = 32 calories from protein

**Fat **

• Smoked turkey is about 28% fat
• Fat provides 9 calories per gram
• An ounce of turkey has 1g fat = 9 calories from fat

As you can see, the high protein content contributes most of the calories. Turkey is relatively low fat, but that small amount of fat still makes up a quarter of the calories per ounce.

Calorie Count for a Serving of Smoked Turkey

To determine the calories when eating smoked turkey, check the serving size and do the math:

• 1 ounce of smoked turkey = 48 calories
• 2 ounce serving = 96 calories
• 3 ounce serving = 144 calories
• 4 ounces or 1/4 pound = 192 calories
• 8 ounces or 1/2 pound = 384 calories

The portion size makes a big difference. You can keep calories in check by sticking to around 3-4 ounces of smoked turkey at a time.

Nutrition Benefits of Smoked Turkey

Beyond being low calorie, smoked turkey offers additional nutrition perks:

• High in protein – Great source of satiating protein to keep you full. Around 15g in a 3-4 ounce serving.

• Rich in selenium – Provides over 30% DV of this antioxidant mineral per serving.

• Contains B vitamins – Good source of niacin, vitamin B6 and vitamin B12.

• Low sodium – Much less sodium than deli meats, depending on preparation.

Tips for Serving Smoked Turkey

Here are some tips for enjoying smoked turkey as part of a healthy diet:

• Pair it with veggie sides like salads, roasted vegetables or fruit instead of carbs to make a more balanced meal.

• Opt for mustard, hummus or avocado instead of mayo-based spreads to avoid adding calories.

• Choose whole grain bread or wraps rather than white refined bread to get more fiber.

• Watch portion sizes and stick to about 3-4 ounces per serving.

• Skip the fatty skin to slash calories and saturated fat.

• Enjoy the lean meat on its own, diced in a salad or veggie bowl instead of on a sandwich.

Common Questions about Smoked Turkey Calories

Here are some frequently asked questions about the calorie content of smoked turkey:

How many calories in a 6 ounce smoked turkey breast?

There are about 288 calories in a 6 ounce smoked turkey breast.

How many calories in 4 ounces of smoked turkey lunch meat?

4 ounces of sliced smoked turkey lunch meat contains around 192 calories.

How many calories in smoked turkey per 100 grams?

100 grams of smoked turkey contains roughly 139 calories.

Does smoked turkey have less calories than roasted turkey?

Yes, smoked turkey tends to have slightly fewer calories than roasted turkey depending on preparation methods. Roasted turkey with the skin on is higher in fat and calories.

Is smoked turkey healthier than ham?

Yes, smoked turkey is much lower in total fat, calories and sodium than ham or smoked pork. It’s one of the leanest deli meat options.

Can I eat smoked turkey on a diet?

Definitely! Smoked turkey is a smart choice for any weight loss or healthy diet plan given its low calorie, high protein nutritional profile. Control portions to keep calories in check.

The Bottom Line

Smoked turkey is a lean and nutritious protein choice that fits well into a balanced diet. While calories can add up if you overdo portions, a serving of 3-4 ounces provides an excellent source of low calorie protein. Select smoked turkey more often when building meals and sandwiches to reap the nutritional benefits while keeping your overall calorie intake under control.