How many calories and protein are in 4 ounces of turkey?

December 28, 2025 •

3 min read

Four ounces of cooked turkey breast contains approximately 163 calories and 23.6 grams of protein. The exact nutritional content of 4 ounces of turkey, however, can vary significantly depending on the cut (breast vs. dark meat) and preparation (ground, roasted, or deli slices). Understanding these differences is key for accurate nutritional tracking and meal planning.

Quick Summary

A breakdown of the calorie and protein content in a 4-ounce serving of turkey. The specific values change based on the cut of meat and cooking method, with options ranging from lean breast to fattier dark meat and ground turkey. Provides detailed nutritional information for informed dietary decisions.

Key Points

Skinless Turkey Breast: A 4-ounce serving of cooked, skinless turkey breast has approximately 163 calories and 23.6g of protein, making it the leanest option.
Dark Meat vs. White Meat: Dark meat contains more fat and calories than white meat, so the calorie count for 4 oz of dark meat is higher.
Ground Turkey Varies: The nutrition of ground turkey depends on its fat percentage; 93% lean ground turkey (cooked) has about 195 calories and 28g of protein.
Cooking Method Matters: Frying or adding the skin increases fat and calories, while baking or grilling without added oils keeps the meal lean.
High-Quality Complete Protein: Turkey provides all nine essential amino acids needed by the body, offering a high-quality protein source.
Rich in Micronutrients: Turkey is a good source of B vitamins, selenium, and zinc, supporting energy and immune function.
Track Raw Weight: For the most accurate calorie tracking, measure the weight of the turkey when it is raw.

The Core Nutrients in 4 Ounces of Turkey

When assessing the nutritional value of turkey, the most significant factor is the specific cut of meat. Leaner cuts, like the breast, offer a higher protein-to-calorie ratio, making them a popular choice for those focused on muscle gain and weight management. Dark meat, which includes the thigh and leg, contains more fat and, consequently, more calories. Cooking method also plays a role; for example, ground turkey is often available in different fat percentages, impacting the overall calorie count. For example, 4 ounces of 93% lean ground turkey (cooked) has a different calorie and protein profile than the same amount of 85% lean.

Nutritional Breakdown by Cut and Preparation

The following table compares the approximate nutritional values for a 4-ounce serving of different types of cooked turkey, based on USDA data and other nutritional sources.


Type of 4-ounce Cooked Turkey	Calories	Protein (g)	Fat (g)
Skinless Breast (Roasted)	160-170	28-32	4-6
With Skin (Roasted)	170-180	26-29	7-9
Ground Turkey (93% Lean)	~195	~28	~8.7
Ground Turkey (85% Lean)	~230	~31	~12
Dark Meat (Roasted)	~190-200	25-27	9-11
Deli Slices	~120	~20	~2

Note: Nutritional values can vary based on the specific brand and preparation.

Why Turkey Is a Smart Protein Choice

Turkey is more than just a source of calories and protein; it's also packed with other vital nutrients. It provides all nine essential amino acids, making it a 'complete protein' source that is crucial for building and repairing muscle tissue. Additionally, turkey is rich in B vitamins, particularly B6 and B12, which are essential for energy metabolism. Minerals like selenium, a powerful antioxidant, and zinc, which supports immune function, are also found in turkey.

High-Quality Protein: Turkey is a complete protein, providing all essential amino acids needed for muscle synthesis and other bodily functions.
Rich in B Vitamins: It contains B6 and B12, which are important for energy production and nerve function.
Mineral-Rich: A serving of turkey provides selenium, zinc, and iron, supporting immune health and overall well-being.
Lean Source of Protein: Especially in cuts like skinless breast, it is a low-fat and low-calorie option for weight management.

Factors Influencing Nutritional Value

The way turkey is prepared and served can significantly alter its nutritional profile. For instance, adding skin to a roasted turkey breast increases its fat and calorie content. Similarly, frying ground turkey will add more fat compared to baking or boiling it. Here's what to consider:

Cooking Method: Frying, pan-searing with oil, or adding butter can increase calories and fat. Healthier methods include roasting, grilling, or baking.
Added Ingredients: Sauces, marinades, and seasonings can add hidden calories and sodium. Check labels on deli meat, which can be surprisingly high in sodium.
Cut of Meat: Always check if the meat is breast, dark meat, or a mix, as this is the primary determinant of fat content. White meat is significantly leaner than dark meat.

Conclusion

While a definitive single answer doesn't exist for how many calories and protein are in 4 ounces of turkey, the variations are predictable and easy to manage. Skinless turkey breast offers the leanest option, with roughly 163 calories and nearly 24 grams of protein per 4-ounce serving. Opting for leaner ground turkey or avoiding the skin on roasted pieces helps maintain a lower calorie and fat intake. By understanding the differences between cuts and cooking methods, you can easily incorporate this versatile and nutritious protein source into any healthy diet plan.

How to Accurately Track Turkey Nutrition

Start with Raw Weight: To get the most accurate measure, weigh your turkey raw before cooking.
Use the Right Data: Refer to nutritional information based on the specific cut (e.g., ground turkey, turkey breast).
Adjust for Cooking: Recognize that the weight of the meat changes during cooking, but the total calories remain constant.
Factor in Additions: Don't forget to include the calories and fat from any oils, sauces, or glazes you add during preparation.
Read Labels: For processed items like deli slices, always check the nutrition facts label for precise calorie, protein, and sodium content.

Frequently Asked Questions

Cooking turkey does not change the total calorie or protein content, but it does cause moisture loss, which concentrates the nutrients. This means that a 4-ounce serving of cooked turkey has more concentrated calories and protein than a 4-ounce raw serving.

Turkey breast is generally leaner and lower in calories than ground turkey, especially if you choose skinless breast. The fat content of ground turkey varies (e.g., 93% lean vs. 85% lean), so breast is a safer bet for a lower-fat option.

A 'complete protein' contains all nine essential amino acids that the human body cannot produce on its own. Yes, turkey, like all animal-based protein sources, is a complete protein.

Deli turkey slices can be a lean option, with a 4-ounce serving containing around 120 calories and 20g of protein. However, they are often very high in sodium, so it's important to check the nutrition label.

Beyond protein, turkey is a great source of B vitamins, particularly B6 and B12, which are important for energy metabolism. It also provides selenium for antioxidant support and zinc for immune health.

To make a turkey meal healthier, choose lean, skinless cuts like the breast, cook using low-fat methods like grilling or roasting, and be mindful of high-sodium deli options. Serving it with plenty of vegetables adds fiber and nutrients.

For the most accurate tracking, use the raw weight of the turkey and the corresponding raw nutritional information. While the weight changes during cooking, the total nutrients don't. Weighing raw meat is the best practice for precise calculations.