How many calories are in turkey breast?

A 3oz serving of roasted turkey breast has 125 calories. Per 100g it is 147 calories with 30.1g protein, which makes it one of the leanest meats you can buy. Deli-sliced turkey breast runs lower again, around 106 cal/100g, because water and brine make up part of the weight.

Is turkey breast good for weight loss?

Turkey breast is about as good as protein gets for weight loss: 30.1g of protein for 147 calories per 100g, and only 2.1g of fat. That works out to 82% of its calories from protein, higher than chicken breast, and protein is the macro that keeps you full.

Turkey breast vs chicken breast: which is healthier?

Turkey breast is the leaner of the two. Roasted turkey breast is 147 cal/100g with 30.1g protein and 2.1g fat, against chicken breast at 165 calories with 31g protein and 3.6g fat. The gap is small enough that either is a good choice, and cooking method matters more than the bird.

Is turkey breast keto-friendly?

Turkey breast has 0g carbs, so it fits any carb limit. It is very lean at 2.1g fat per 100g, so on keto it works best alongside a fat source rather than on its own: olive oil, avocado, or a sauce built on cream or butter.

What nutrients are in turkey breast?

Per 100g, turkey breast provides 30.1g protein, 249mg potassium, 0.7mg iron, 9mg calcium, and 80mg cholesterol. It is a complete protein with all nine essential amino acids, and it is a good source of selenium, niacin, and vitamin B6.

Is deli turkey breast healthy?

Deli turkey is convenient and much saltier. Freshly roasted turkey breast has 99mg sodium per 100g; pre-packaged deli slices commonly run 800-1,000mg for the same weight, which is most of a day's allowance in a sandwich. Look for low-sodium versions, or roast a breast and slice it yourself.

How much turkey breast should I eat per day?

A 3-4oz portion (85-115g) gives 26-34g protein for 125-166 calories, which covers roughly half the daily protein need for most adults. Two portions a day is comfortable; beyond that you are usually better off varying the protein source.

What's the best way to cook turkey breast?

Roast at 325°F until the thickest part reaches 165°F. Brine beforehand for moisture. For cutlets, pan-sear 3-4 minutes per side. Turkey breast has almost no fat to protect it, so it dries out faster than chicken and a thermometer is worth more than a timer.

How long does cooked turkey breast last?

Cooked turkey breast lasts 3-4 days refrigerated in an airtight container. Slice only what you need, since whole pieces stay moist longer. Freeze for up to 2-3 months.

Is ground turkey breast leaner than regular ground turkey?

Yes. Ground turkey breast is 99% lean at about 120 cal/100g raw. Regular ground turkey includes dark meat and skin and cooks up at 203 cal/100g with 10.4g of fat, close to 90% lean ground beef. The label percentage is the number to read.

All Foods

Calories in Turkey Breast

USDA Verified · FDC 171496 · Aug 2026

147 calories

per 100g (100g)

30.1g

Protein

Carbs

2.1g

Fat

Fiber

Per 100g cooked

Log Turkey Breast in one photo

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