Turkey is one of the world’s most popular poultry sources, eaten year-round in everything from holiday meals to everyday sandwiches and ground meat dishes. It’s a staple protein for people managing weight, building muscle, and maintaining overall health. Turkey appears on tables across North America, Europe, and increasingly in other regions, making it a genuinely important reference point for nutrition planning.

But how many calories are actually in turkey? The answer depends on the cut, preparation method, and whether skin is included. This guide breaks down the full nutrition profile of turkey in its most common forms, helping you make informed choices for your health goals.

Calories in Turkey (Quick Answer)

Here are the most common turkey cuts and their calorie counts per cooked 3.5 oz (100g) serving:

• Turkey breast (skinless, roasted): 135 calories
• Turkey thigh (skinless, roasted): 209 calories
• Ground turkey (93/7 lean, cooked): 180 calories

Calorie values vary based on fat content, cooking method, and whether skin is left on before preparation.

Full Nutrition Facts for 3.5 oz (100g) of Turkey Breast

Turkey breast is the leanest cut and the most commonly tracked for nutrition planning. Here’s the complete breakdown for roasted, skinless turkey breast:

Nutrient	Amount	% Daily Value
Calories	135	—
Total Fat	3.2g	4%
Saturated Fat	1.0g	5%
Cholesterol	66mg	22%
Sodium	66mg	3%
Total Carbohydrate	0g	0%
Dietary Fiber	0g	0%
Total Sugars	0g	—
Protein	29.9g	60%
Selenium	31.6 mcg	58%
Niacin (Vitamin B3)	7.4mg	46%
Vitamin B6	0.9mg	53%

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Key insight: Turkey breast is extraordinarily lean, delivering nearly 30g of protein in just 135 calories—making it one of the best protein-to-calorie ratios of any meat. The selenium content is also notably high, supporting thyroid function and immune health. This makes turkey breast ideal for muscle building or weight loss diets.

Turkey Breast vs. Turkey Thigh: What’s the Difference?

Turkey Breast (Skinless, Roasted)

• 135 calories per 100g
• 3.2g total fat, 1.0g saturated fat
• 29.9g protein—the leanest cut

Turkey Thigh (Skinless, Roasted)

• 209 calories per 100g
• 11.5g total fat, 3.3g saturated fat
• 26.0g protein—more flavor, more fat

Practical takeaway: If you’re prioritizing weight loss or maximum protein with minimal fat, turkey breast is the clear choice. Turkey thigh offers more flavor and slightly more minerals due to higher fat content, making it better for muscle building if you’re eating in a surplus. Both are nutritious; your choice depends on your calorie and fat targets.

Is Turkey Good for Weight Loss?

Turkey breast is one of the best meats for weight loss. Its combination of very low calories, minimal fat, and exceptional protein content makes it highly satiating—meaning you feel full longer with fewer calories. The high protein also boosts your metabolism slightly and preserves muscle mass during a calorie deficit. Ground turkey (93% lean) is also suitable, though higher-fat versions (80/20) are closer to regular ground beef in calories and should be tracked carefully.

Tips to Eat Turkey Without Gaining Weight:

• Choose turkey breast over thigh and dark meat; skin should be removed before or after cooking to eliminate 50+ calories per 100g
• Track ground turkey by fat percentage; 93/7 lean is reasonable, but 80/20 approaches 200+ calories per 100g
• Prepare turkey by roasting, grilling, or baking rather than frying in oil; deli turkey is high in sodium, so cook fresh meat when possible
• Portion control remains essential; 100g (about 3.5 oz) is a reasonable single serving, roughly the size of a deck of cards

When eaten plain or with low-calorie seasonings and preparation methods, turkey supports weight loss consistently and effectively.

How Portion Size Affects Calories

Turkey’s calorie density is low compared to other meats, but portion size still matters significantly. A 100g serving (about 3.5 oz) is a standard reference, but many people consume far larger portions. Understanding realistic portion scaling helps you accurately track intake and avoid unintentional overeating.

Example:

• Small serving: 100g (3.5 oz) turkey breast = 135 calories
• Large serving: 225g (8 oz) turkey breast = 304 calories

Doubling or tripling your portion also doubles or triples the calories, so using a food scale or knowing visual references (palm-sized = roughly 100g) is valuable for consistent tracking.

Best Way to Measure Turkey Accurately

Measuring turkey correctly ensures your nutrition tracking matches reality. Raw and cooked turkey have different weights due to moisture loss during cooking—roughly 25% weight loss for roasted turkey. Always measure turkey after cooking if you’re tracking prepared meals, and note whether you’ve removed skin before measuring.

Options:

• Digital food scale: The most accurate method; weigh cooked turkey to the nearest gram for precise calorie and macronutrient tracking
• Visual reference: A cooked turkey serving the size of your palm is approximately 100g; useful when scales aren’t available
• Package labels: If buying pre-cooked turkey or deli meat, always reference the nutrition facts panel, which specifies serving size and should be verified by weight

Calculate Your Exact Calorie Intake

Knowing turkey’s calories is only half the equation. If you’re building a balanced meal plan around turkey and other proteins, carbohydrates, and fats, calculating your total daily intake is crucial for achieving weight loss, muscle gain, or maintenance goals. This requires combining turkey’s calories with all other foods eaten during the day.

Our free AI nutrients calculator lets you input turkey alongside your other meals and instantly see your complete macronutrient and micronutrient breakdown. Simply enter turkey’s weight, preparation method, and any additions, and the tool handles the math—no manual searching through tables required.

• Track turkey by cut and cooking method with instant accuracy
• See daily protein, fat, carb, and micronutrient totals in seconds
• Adjust portions in real time and watch calorie and macro numbers update automatically

Use the free AI nutrients calculator here.

Common Mistakes When Eating Turkey

Even though turkey is a nutritious choice, several common errors can undermine your nutrition goals:

❌ Eating turkey with skin without tracking the extra calories; skin adds roughly 50+ calories and 5g fat per 100g serving, doubling the fat content.

❌ Assuming all ground turkey is lean; checking the package label is essential, as 80/20 ground turkey is nearly as calorie-dense as ground beef.

❌ Preparing turkey in high-fat methods (deep frying, cream sauces, butter-based recipes) that obscure its lean profile and add hundreds of hidden calories.

❌ Drinking sugary gravies and sauces with turkey during holiday meals; a single serving of traditional gravy can add 50–100 calories and 10g+ carbohydrates per serving.

Reading labels, choosing skinless cuts, and using simple cooking methods preserve turkey’s nutritional advantages.

FAQ

How many calories are in 100g of turkey?

Turkey breast (skinless, roasted) contains 135 calories per 100g. Turkey thigh (skinless) contains 209 calories per 100g. Ground turkey (93/7 lean) contains 180 calories per 100g.

Is turkey fattening?

Turkey breast is not fattening; it’s one of the leanest meats available with only 3.2g fat per 100g. Turkey thigh and higher-fat ground turkey are more calorie-dense, but still reasonable for balanced diets. Preparation method—frying, creaming, or adding oil—is what makes turkey fattening, not the meat itself.

Does turkey have carbohydrates?

Pure cooked turkey contains 0g carbohydrates. Carbs only appear if turkey is breaded, glazed with sugar, or mixed into recipes containing starches or sweeteners.

Is turkey high in sodium?

Fresh roasted turkey is very low in sodium (66mg per 100g). Deli turkey, smoked turkey, and canned turkey products can contain 500–1000mg sodium per 100g serving, so reading labels is important if you’re monitoring salt intake.

Conclusion

Turkey, especially turkey breast, is an exceptional protein source for virtually any nutrition goal. At 135 calories and nearly 30g protein per 100g, it delivers one of the best calorie-to-protein ratios of any meat. The lean profile, combined with valuable micronutrients like selenium and B vitamins, makes turkey a genuinely beneficial choice for weight loss, muscle building, and overall health maintenance. Whether you’re eating it fresh, ground, or as deli meat, understanding its calorie and macro content is foundational to smart nutrition planning.

Start by choosing skinless turkey breast or lean ground turkey, measure portions with a food scale, and pair it with whole grains and vegetables for balanced meals. For a complete picture of your daily nutrition—combining turkey with your other foods and tracking total calories, protein, and micronutrients—use a reliable, accurate nutrients calculator to stay on target without guesswork.