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 choice that can be a healthy part of your diet. But to make informed food choices, it helps to know the calorie and nutrient contents. So how many calories are actually in a serving of turkey breast?
Let’s take a closer look at the nutrition facts.
Calorie Count in Turkey Breast
The calorie content of turkey breast depends on a few factors
- Serving size – More turkey = more calories
- Cooking method – Frying adds calories from oil
- Skin on or off – Skin contains more fat
According to the USDA, a 3 ounce serving of roasted skinless turkey breast contains
- 135 calories
- 3.3 g fat
- 0 g carbs
- 25 g protein
So in a 4 ounce serving, you can expect around 180 calories in roasted, boneless, skinless turkey breast.
Turkey breast is very low in fat and carbs compared to parts like thighs and wings, It provides an excellent source of lean protein,
Nutrients in Turkey Breast
Turkey breast packs a nutritional punch. A 4 ounce serving contains:
- 35% of the Daily Value (DV) for protein
- 16% DV for niacin
- 11% DV for vitamin B6 and phosphorus
- 9% DV for zinc and selenium
It also provides iron, potassium, choline, and B12.
Turkey breast contains all 9 essential amino acids needed to build and maintain muscle tissue. It provides a high protein to calorie ratio.
Benefits of Turkey Breast Nutrients
Some benefits of the nutrients found in turkey breast include:
- Protein – Builds/repairs muscle, keeps you full, maintains healthy bones and skin
- Niacin – Converts food into energy, supports nervous and digestive systems
- Vitamin B6 – Allows the body to use and store energy from protein and carbs, makes antibodies
- Zinc – Boosts immunity and thyroid function, aids in wound healing
- Selenium – Acts as an antioxidant, supports thyroid gland, enhances immune system
Comparing Light vs. Dark Turkey Meat
The breast is the leanest part of the turkey, while the legs and thighs are darker with more fat. A 3 ounce serving of roasted, dark turkey meat has:
- 173 calories
- 5 g fat
- 24 g protein
So dark meat contains about 40 more calories and 2 more grams of fat. But it does provide minerals like zinc, iron, and phosphorus.
Skinless vs. Skin-on Turkey Breast
Should you eat turkey breast skin? The skin contains most of the fat. A 3 ounce serving of roasted turkey breast with skin has about:
- 175 calories
- 7 g fat
Compare that to 135 calories and 3 g fat for skinless. Leaving the skin on adds about 40 calories and 4 extra grams of fat per serving.
To keep calories in check, removing the skin is advised. But you can save turkey skins to add flavor to veggies, beans or broth.
Ground Turkey Breast Nutrition
Ground turkey breast is often used as a lower fat alternative to ground beef. A 4 ounce serving of raw, ground turkey breast has about:
- 155 calories
- 3 g fat
- 0 g carbs
- 28 g protein
So it’s slightly higher in protein than an intact turkey breast. Be sure to choose 99% fat free ground turkey breast to get the lowest calorie option.
Cooking Methods
Turkey can be prepared in various healthy ways. Try:
- Roasting/baking
- Grilling
- Sautéing or stir frying
- Slow cooking
- Smoking
Avoid frying or breading turkey to prevent excess calories.
Basting turkey with broth, wine, lemon juice or other low calorie liquids adds flavor without fat. Use spices, herbs, garlic, chili, citrus and other zero calorie ways to jazz up turkey breast.
Calories in Other Types of Poultry
How does turkey breast compare to chicken and other poultry? A 4 ounce serving of:
- Skinless chicken breast – 140 calories
- Chicken thigh with skin – 175 calories
- Duck breast – 167 calories
- Goose breast – 187 calories
Turkey and chicken breast are very close in calories and typically lowest. But watch out for poultry that is processed or fried.
Health Benefits of Turkey Breast
Some evidence shows turkey, as part of a balanced diet, may provide benefits like:
- Lowering LDL “bad” cholesterol
- Reducing risk of heart disease
- Boosting mood from tryptophan
- Decreasing inflammation
- Supporting healthy weight loss
But more research is still needed on these potential health effects.
Buying and Preparing Turkey Breast
When purchasing turkey breast, read labels and select:
- Skinless or low fat options
- Minimally processed without added sodium or preservatives
- Antibiotic-free and hormone-free
Portion into 4-6 ounces per serving. Weigh or measure it for accuracy.
Cook thoroughly until it reaches an internal temperature of 165°F. Then enjoy it in sandwiches, salads, pastas and more as part of a nutritious eating pattern.
The Bottom Line
Skinless turkey breast provides lots of protein with minimal fat and calories. A 4 ounce serving has around 180 calories, 25 grams protein, and just 3 grams fat. It supplies niacin, vitamin B6, selenium, zinc, and other nutrients.
Choosing skinless, roasted turkey breast and keeping portions in check makes it a great food for a healthy diet. Balance it out with plenty of vegetables, fruits, whole grains, beans, nuts and seeds as part of your nutritious meal plan.
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).
The Muscle Building Benefits of Turkey Breast
FAQ
How many calories are in one turkey breast?
How many calories are in 8 oz of roast turkey breast?
Is turkey breast good for dieting?
How many calories are in 100 grams of turkey breast?
How many calories are in a slice of Turkey Breast?
The favorite choice for the term “Turkey Breast” is 1 slice of Turkey Breast Meat which has about 22 calories . Calorie and nutritional information for a variety of types and serving sizes of Turkey Breast is shown below. Find detailed calories information for Turkey Breast including Popular Types of Turkey Breast and Roast Turkey Breast.
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.
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. 1.
Is turkey breast a low calorie meat?
Yes, turkey breast is considered a low-calorie meat option due to its relatively low calorie content compared to other types of meat like beef or pork. 2. Does the cooking method affect the calorie count of turkey breast? The cooking method can impact the calorie count of turkey breast.