Turkey Breast: Calories, Nutrition Facts, and Health Benefits (2026)

Turkey breast, per 3 oz cooked, skinless, contains 125 calories and 25.5 g of protein. It has 0 g of carbs, making it a very lean protein option with no sugar or fiber.

This page provides a comprehensive overview of turkey breast nutrition, focusing on its benefits per serving. We will explore its calorie content, protein levels, and how it fits into various dietary goals.

Turkey Breast Nutrition Facts (Per Serving and Per 100 g)

Below are the detailed nutrition facts for turkey breast, highlighting its macronutrient composition and key vitamins and minerals.

Values are for 3 oz cooked, skinless (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	125	147	6%
Protein	25.5 g	30.0 g	51%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	1.7 g	2.0 g	2%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	212 mg	249 mg	5%
Saturated Fat	0.5 g	0.6 g	3%
Zinc	1.4 mg	1.7 mg	13%
Selenium	23 mcg	27 mcg	42%

About 0% of turkey breast calories come from carbohydrates, 87% from protein and 13% from fat.

Turkey Breast by Health Goal

The following ratings illustrate how turkey breast aligns with common health and fitness goals.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (25.5 g in 125), very filling
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Good	Lean protein with modest saturated fat
Muscle gain	Excellent	High-quality complete protein at 25.5 g per serving

Turkey Breast and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Turkey Breast contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Turkey Breast Compares to Other Protein Foods

In this section, we compare turkey breast with other protein sources to provide context regarding its nutritional value.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Turkey Breast	147	30.0	2.0	0.6
Chicken Breast	165	31.0	3.6	1.0
Ground Turkey	176	27.0	7.0	1.9
Ham	145	18.0	6.0	2.0

Turkey Breast Myths, Checked

Turkey makes you sleepy , Misleading. Turkey has tryptophan like many proteins, but the post-meal slump is mostly from large carb-heavy meals.

Turkey breast is bland diet food , Misleading. It is very lean and high-protein; flavor comes down to seasoning and cooking.

How to Track Turkey Breast

With turkey breast, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log turkey breast accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of turkey breast?

A 3 oz serving of turkey breast contains 125 calories, making it a low-calorie protein choice for meals.

Is turkey breast good for weight loss?

Turkey breast is beneficial for weight loss due to its high protein content of 25.5 g and low calorie count, supporting muscle maintenance while reducing overall caloric intake.

Can people with diabetes eat turkey breast?

People with diabetes can safely eat turkey breast, as it contains no carbohydrates, which means it does not raise blood sugar levels.

How much protein is in turkey breast?

Turkey breast is rich in protein, providing 25.5 g per 3 oz serving, which supports muscle growth and repair.

Is turkey breast high in sugar?

Turkey breast is not high in sugar, containing 0 g of sugar per serving, making it suitable for low-sugar diets.

Is turkey breast good for weight loss?

Due to its low calorie and high protein content, turkey breast is a good option for those looking to lose weight.

Key Takeaways

• Turkey breast is low in calories, with only 125 calories per 3 oz.
• It provides 25.5 g of protein, making it an excellent protein source.
• Turkey breast contains no carbohydrates, fiber, or sugar.
• It has 1.7 g of fat, including 0.5 g of saturated fat.
• This meat is rich in essential minerals, offering 1.4 mg of zinc and 23 mcg of selenium.
• Turkey breast is suitable for various diets, including low-carb and low-sugar plans.