Roasted turkey breast is a staple in many diets, valued for its lean protein content and versatility. Understanding the precise nutritional information can help in planning meals, managing weight, and making healthier choices. A standard 2-ounce serving of plain, roasted, skinless turkey breast is a powerhouse of nutrition, offering substantial protein with very few calories.
The Calorie Breakdown of 2 Ounces of Roasted Turkey
For those tracking their intake, knowing the calorie count for this specific portion size is crucial. A 2-ounce (56-gram) serving of cooked, roasted, skinless turkey breast contains approximately 77 calories. These calories come primarily from protein, with a very small contribution from fat. The macronutrient distribution is highly favorable, making it a satiating and muscle-building food. This profile contrasts with other turkey products or cuts that might contain added solutions or be processed.
Macronutrient Profile for 2 oz Roasted Turkey Breast
To understand the full nutritional picture, it helps to look at the macronutrient breakdown. For a 2-ounce portion of plain, roasted, skinless turkey breast:
- Protein: About 17 grams. Protein is vital for muscle repair, growth, and overall satiety, making it a cornerstone of a healthy diet.
- Fat: Around 1 gram. The majority of this fat is unsaturated and contributes minimally to the total calorie count. Removing the skin is key to keeping the fat and calorie content low.
- Carbohydrates: 0 grams. As a lean meat, turkey breast contains no carbohydrates, making it an excellent choice for ketogenic and low-carb diets.
Factors Influencing the Calorie Count
While the 77-calorie figure is a reliable benchmark for plain, roasted turkey breast, several factors can alter the final count. Awareness of these differences can prevent unexpected caloric intake.
- Preparation Method: How the turkey is prepared significantly impacts its calorie and fat content. Roasting plain is the leanest method. Adding butter, oil, or a sugary glaze will increase both calories and fat.
- Skin On vs. Skin Off: The skin is where a large portion of the fat is stored. A 2-ounce portion of roasted turkey with the skin on will have a higher calorie and fat count than a skinless portion.
- Added Solutions: Many commercially prepared turkey products, especially deli meats, contain added solutions for flavor and moisture retention. This can increase the sodium content and potentially alter the calorie count.
- Deli vs. Home-Roasted: Pre-packaged deli turkey can range from 50 to 74 calories for a 2-ounce serving, but often has higher sodium levels than a home-roasted equivalent.
Nutritional Comparison: Roasted vs. Deli Turkey
To illustrate the differences, let's compare a 2-ounce serving of home-roasted turkey breast (meat only) with a typical deli-sliced version.
| Feature | Home-Roasted Turkey Breast (2 oz) | Deli-Sliced Turkey Breast (2 oz, pre-packaged) |
|---|---|---|
| Calories | ~77 kcal | ~62 kcal (varies) |
| Protein | ~17 g | ~12 g (varies) |
| Fat | ~1 g | ~0.5 g (varies) |
| Sodium | ~65 mg | ~440 mg (varies greatly) |
| Carbohydrates | 0 g | ~2 g (varies) |
| Key Benefit | Pure, high-quality protein | Convenience, low fat |
| Potential Drawback | Requires cooking | High sodium content |
Health Benefits of Eating Roasted Turkey Breast
Beyond its low-calorie and high-protein profile, roasted turkey breast offers several important health benefits.
Rich in B Vitamins Turkey is an excellent source of B vitamins, including B3 (niacin) and B6. These vitamins are crucial for energy production, metabolism, and nervous system function.
Source of Important Minerals This lean meat provides essential minerals such as selenium and zinc. Selenium supports thyroid function and has antioxidant properties, while zinc is vital for immune health and protein synthesis.
Promotes Satiety The high protein content in roasted turkey breast helps you feel full and satisfied for longer. This can aid in weight management by reducing overall calorie intake.
Supports Heart Health As a lean protein source, skinless turkey breast is a heart-healthy alternative to red meats. Choosing lean cuts and controlling portion sizes can help manage cholesterol levels and blood pressure.
Conclusion
In summary, a 2-ounce serving of plain, roasted, skinless turkey breast is a highly nutritious and low-calorie protein source, providing roughly 77 calories and 17 grams of protein. The final calorie count is dependent on the preparation method, with home-roasted skinless versions being the leanest and lowest in sodium. It is an excellent choice for a healthy diet, offering a wealth of essential nutrients and promoting feelings of fullness. Choosing fresh, home-roasted turkey over processed deli versions is the best way to control both calorie and sodium intake, maximizing the health benefits of this versatile poultry.
For more detailed nutritional data on various food items, consider exploring resources like the USDA's FoodData Central website.
