Calories in Turkey Breast: Full Nutrition Breakdown
A 3.5 oz serving of cooked skinless turkey breast has about 135 calories. See the full nutrition breakdown with FAQ.
Turkey breast is one of the leanest protein sources available, making it a favorite among health-conscious eaters and athletes. Skinless turkey breast is lower in both calories and fat than chicken breast while providing an impressive amount of protein. Here is a complete breakdown of turkey breast nutrition by serving size.
Calories by serving (cooked, roasted, skinless):
| Serving | Weight | Calories | Protein | Total Fat | Saturated Fat | Cholesterol |
|---|---|---|---|---|---|---|
| 3 oz | ~85 g | 115 kcal | 26 g | 0.6 g | 0.2 g | 60 mg |
| 3.5 oz | ~100 g | 135 kcal | 30 g | 0.7 g | 0.2 g | 71 mg |
| 4 oz | ~113 g | 153 kcal | 34 g | 0.8 g | 0.2 g | 80 mg |
| 6 oz | ~170 g | 230 kcal | 51 g | 1.2 g | 0.4 g | 121 mg |
| 1 thick slice | ~42 g | 57 kcal | 13 g | 0.3 g | 0.1 g | 30 mg |
Turkey breast is also an excellent source of selenium, phosphorus, niacin, and vitamin B6, nutrients that support thyroid health, bone strength, and energy metabolism.
Frequently Asked Questions (FAQ)
How does turkey breast compare to chicken breast in calories?
Turkey breast is slightly leaner than chicken breast. A 3.5 oz serving of roasted skinless turkey breast has about 135 calories and 0.7 grams of fat, while the same serving of chicken breast contains 165 calories and 3.6 grams of fat. Both are excellent lean protein sources, but turkey breast has the edge in leanness.
How do deli turkey slices compare to fresh roasted turkey breast?
Two slices (about 56 g) of deli turkey breast typically contain 60-70 calories and 10-12 grams of protein. While the calorie count per ounce is similar to fresh roasted turkey, deli turkey is significantly higher in sodium — often 400-500 mg per serving compared to about 50-60 mg in unseasoned fresh turkey breast.
How many calories are in a typical Thanksgiving turkey breast serving?
A standard Thanksgiving serving of roasted turkey breast with skin is about 5-6 oz, which contains approximately 250-300 calories. Without skin, the same portion drops to around 230 calories. Keep in mind that gravy, stuffing, and other accompaniments can easily double or triple the calorie count of the full plate.
How much protein is in turkey breast?
Turkey breast provides roughly 30 grams of protein per 3.5 oz cooked serving, making it one of the most protein-dense whole foods available. A 6 oz serving delivers about 51 grams of protein with barely over 1 gram of fat, giving turkey breast one of the highest protein-to-calorie ratios of any meat.
What is the calorie difference between turkey dark meat and white meat?
Roasted turkey dark meat (thigh, skinless) has about 170 calories and 5 grams of fat per 3.5 oz, compared to 135 calories and 0.7 grams of fat for white breast meat. Dark meat has roughly 25% more calories due to its higher fat content, though it also provides more iron and zinc than white meat.
How does turkey breast compare to chicken breast in calories?
How do deli turkey slices compare to fresh roasted turkey breast?
How many calories are in a typical Thanksgiving turkey breast serving?
How much protein is in turkey breast?
What is the calorie difference between turkey dark meat and white meat?
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