Turkey Breast Calories & Nutrition Calculator

Raw skinless turkey breast contains 104 kcal per 100g with 23.68g protein and only 0.65g fat. This yields a calorie-to-protein ratio of 4.4 kcal per gram of protein — meaning 91% of its calories come from protein. No other common meat achieves this: chicken breast has 2.62g fat (4x more), turkey dark meat has 4.38g fat (6.7x more), and even cod at 0.67g fat is marginally fattier ^[1][2].

Per 3 oz (85g) raw: 88 kcal, 20.1g protein, 0.55g fat. Per 6 oz (170g): 177 kcal, 40.3g protein, 1.1g fat. A generous 200g portion stays under 210 kcal while delivering nearly 47g protein — enough to cover nearly an entire day's protein RDA for many adults in a single serving ^[1].

Saturated fat at 0.20g per 100g represents 1% of the daily value. Cholesterol at 55mg is lower than chicken breast (73mg) and significantly lower than turkey dark meat (80mg). For food journaling, turkey breast's near-zero fat content makes portion estimation errors less costly — even a 50g miscalculation only shifts calories by ~52 kcal.

Roasting concentrates turkey breast's nutrients through water loss: 135 kcal, 29.32g protein, 1.77g fat per 100g. The protein efficiency of 4.6 kcal per gram is superior to roasted chicken breast (165 kcal, 31g protein = 5.3 kcal/g) because turkey breast starts with dramatically less fat ^[1][3].

Selenium increases from 22.8mcg raw to 28.2mcg roasted (51% DV) per 100g — over half the daily value. Niacin rises to 11.75mg (73% DV), and phosphorus to 225mg (18% DV). Per 4 oz (113g) roasted serving: 153 kcal, 33.1g protein, 31.9mcg selenium, 13.3mg niacin ^[1].

The raw-to-cooked yield is approximately 75% by weight — 100g raw breast yields about 75g cooked. This matters for food journaling: if you weigh cooked breast, use the roasted values (135 kcal/100g). If weighing raw, use 104 kcal/100g. Mixing up raw vs. cooked weights can cause a 30% calorie logging error.

Turkey breast skin transforms the nutritional profile: skin-on has 157 kcal with 7.02g fat vs. skinless at 104 kcal with 0.65g fat — a 51% calorie increase entirely from the skin's 6.37g of added fat. Saturated fat jumps from 0.20g to 1.82g (9x increase). The protein decreases from 23.68g to 21.89g because skin displaces meat in the 100g weight ^[1].

Per 3 oz (85g) serving: skin-on provides 133 kcal and 5.97g fat vs. skinless at 88 kcal and 0.55g fat. The skin adds 45 kcal per 85g serving — equivalent to a teaspoon of olive oil. For a holiday turkey breast weighing 1kg, the skin accounts for roughly 600 extra calories across the whole piece ^[1][2].

For food journaling accuracy, always note whether skin was consumed. Turkey breast with skin is still leaner than chicken thigh (144 kcal, 7.91g fat) but is no longer the ultra-lean option it is without skin. If you eat some skin and discard the rest, split the difference in your food log.

Deli-sliced turkey breast maintains similar calories to fresh breast (104 kcal/100g) and reasonable protein (18.6g), but sodium jumps to 580mg (25% DV) — a 1,060% increase over fresh breast (50mg). This sodium comes from the brining/curing solution used in processing, which typically adds salt, sugar, and phosphates ^[1][4].

Per 2 deli slices (~56g): approximately 58 kcal, 10.4g protein, 0.9g fat, 325mg sodium (14% DV). A typical sandwich with 4 slices (~112g): 116 kcal, 20.8g protein, 650mg sodium (28% DV) — already over a quarter of the daily sodium limit from the turkey alone, before bread, condiments, or cheese ^[1].

Protein is lower in deli turkey (18.6g vs. 23.7g per 100g) because processing adds water, starches, and sugars that dilute the protein content. 'Low-sodium' or 'no-salt-added' deli varieties exist at roughly 300-400mg sodium per 100g but cost 40-60% more. For food journaling, always check the label — deli turkey sodium varies by brand from 350mg to 900mg per 100g.

Ground turkey breast (99% lean) provides 107 kcal, 24.1g protein, and 0.9g fat per 100g — dramatically different from regular ground turkey (93% lean) at 148 kcal, 19.7g protein, 7.56g fat. The 41 kcal/100g difference compounds in recipes: a 450g batch of turkey bolognese saves approximately 185 kcal when using ground breast vs. regular ground turkey ^[1][5].

Per 4 oz (113g) patty: ground breast provides 121 kcal, 27.2g protein, 1.0g fat vs. regular ground at 167 kcal, 22.2g protein, 8.5g fat. The protein-per-calorie efficiency of ground breast (4.4 kcal/g) matches whole skinless breast and far exceeds regular ground (7.5 kcal/g) ^[1].

Sodium in ground turkey breast can be higher than fresh breast (143mg vs. 50mg per 100g) due to processing. Always check the package — some brands add solution. The price premium for ground breast over regular ground turkey is typically 30-50%, but the calorie and fat savings are substantial for macro-focused food journaling.