How many calories are in 6 ounces of smoked turkey?

January 1, 2026 •

4 min read

A 6-ounce serving of smoked turkey can contain anywhere from 230 to over 275 calories, depending on the cut and preparation. This wide range highlights the importance of understanding the specific nutritional breakdown when determining how many calories are in 6 ounces of smoked turkey.

Quick Summary

A 6-ounce serving of smoked turkey contains between approximately 230 and 276 calories, depending on the cut and fat content. Lean breast meat is lower in calories than dark meat with skin, while both are excellent sources of protein. Other factors like sodium levels vary by product and preparation.

Key Points

Calorie Variation: A 6-ounce serving of smoked turkey can range from approximately 230 to 276+ calories, depending on the cut and fat content.
Cut Matters: Lean breast meat is a lower-calorie option than darker meat, which naturally contains more fat.
Protein Power: A 6-ounce serving provides a substantial amount of high-quality protein, often exceeding 50 grams, which is excellent for muscle health.
Check Sodium: Processed smoked turkey can be very high in sodium, so reading the nutrition label is crucial for managing salt intake.
Healthy Alternative: Opting for lean, low-sodium smoked turkey can be a healthy protein choice comparable to roasted turkey, supporting weight management and overall health.

The Calorie Breakdown: Why the Numbers Vary

The calorie content of a 6-ounce serving of smoked turkey is not a single, fixed number. It varies significantly based on the specific cut of meat, whether the skin is included, and the processing methods used. For example, a 6-ounce portion of lean smoked turkey breast contains around 230 calories, with very little fat. In contrast, a 6-ounce serving that includes mixed light and dark meat with skin can contain up to 276 calories and a higher fat content, around 9 grams. This difference arises from the varying fat distribution in different parts of the turkey. Dark meat, such as the thigh and leg, is naturally higher in fat than white breast meat.

Factors Influencing Calorie Count

Cut of Meat: White meat (breast) is leaner than dark meat (leg, thigh), leading to a lower calorie count per ounce. If your serving is exclusively lean breast, the calorie count will be on the lower end of the spectrum. If it includes dark meat or a mix, the count will rise.
Presence of Skin: Turkey skin, particularly when smoked, adds a significant amount of fat and, therefore, calories. Removing the skin before eating is a simple way to reduce the calorie and fat intake of your meal.
Processing: The smoking process itself adds minimal calories, but the brines and seasonings used can impact the final nutritional profile, especially the sodium content. This can sometimes contribute to a slight variation in moisture and nutrient density compared to roasted turkey.

The Nutritional Profile of Smoked Turkey

Beyond its calorie count, smoked turkey offers a wealth of nutritional benefits, most notably its high protein content. A 6-ounce serving can provide over 50 grams of protein, a crucial macronutrient for muscle building and repair. This makes it an excellent choice for athletes, those trying to lose weight, or anyone looking to increase their protein intake. The meat is also a great source of essential vitamins and minerals.

Key Nutrients in a 6-ounce serving

Protein: An impressive 50+ grams, which aids in satiety and muscle maintenance.
Vitamins: Rich in B vitamins, including B6 and B12, which are vital for energy production and neurological health.
Minerals: A good source of selenium, zinc, phosphorus, and iron. Selenium supports thyroid function, while iron is crucial for oxygen transport.
Fat: Can range from very low (1g in lean breast) to moderate (9g in mixed cuts with skin).
Sodium: This is a major variable. While some products are low in sodium, others are extremely high, exceeding 1600mg per 6-ounce serving. Always check the nutrition label.

Smoked vs. Roasted Turkey: A Comparison

To make an informed dietary decision, it's helpful to compare smoked turkey with its roasted counterpart. The primary differences are often found in the flavor profile and sodium content, as the base meat is nutritionally similar. For the purpose of comparison, we'll use a lean, skinless breast for both versions, noting that the presence of skin or dark meat will increase the calorie and fat content for either preparation.


Nutrient (per 6 oz)	Smoked Turkey Breast (Lean, no skin)	Roasted Turkey Breast (Lean, no skin)	Smoked Turkey (Mixed, with skin)
Approximate Calories	~230	~238 (extrapolated)	~276
Protein	~51g	~49g (extrapolated)	~50g
Total Fat	~1g	~6g (extrapolated)	~9g
Sodium	Low (Product Dependant)	Low (Generally)	Very High (Product Dependant)

This table illustrates that while roasted turkey may contain slightly more fat if not prepared perfectly lean, the key differentiating factor is the potential for very high sodium in heavily processed, commercially smoked versions. For optimal health, a lean, low-sodium smoked product is comparable to roasted turkey.

Making Healthy Smoked Turkey Choices

Read Labels: Always check the nutrition label for the specific product you are buying. Pay close attention to the sodium content, as it can vary dramatically. Lean breast meat is the best option for managing fat and calorie intake.
Consider Homemade: Smoking turkey at home allows you to control the ingredients, especially the amount of salt used in the brine or rub.
Portion Control: While turkey is a healthy protein, a 6-ounce serving is substantial. Be mindful of portion sizes, especially with fattier cuts or highly processed deli meats.

For more information on the overall health benefits of turkey, visit Healthline.

Conclusion

Understanding how many calories are in 6 ounces of smoked turkey requires a closer look at the specific cut and processing. The number can range from approximately 230 calories for a lean breast portion to over 275 calories for a serving that includes dark meat and skin. Both options are high in protein and offer valuable vitamins and minerals. However, commercially prepared smoked turkey often has a significantly higher sodium content than roasted turkey, making it crucial to check nutrition labels for healthy choices. By opting for leaner cuts and being aware of sodium levels, you can easily incorporate smoked turkey into a balanced diet.

Frequently Asked Questions

Not necessarily. The primary difference often lies in the sodium content and fat associated with the skin and cut of meat. Lean, skinless roasted turkey is generally considered the benchmark for low-fat, low-sodium poultry. However, lean smoked turkey without added brines can be a very healthy choice.

The variation in calorie count is mainly due to the specific cut of meat. White meat from the breast is leaner and lower in calories, while dark meat from the legs and thighs has higher fat content, increasing the overall calorie count.

Some commercially available smoked turkey products can be extremely high in sodium due to the brining and curing processes. It is essential to check the nutrition label of the specific product to find one that is lower in sodium.

Smoked turkey is an excellent source of high-quality protein. It also provides important B vitamins (B6, B12), and minerals like selenium, zinc, and phosphorus, all of which are vital for various bodily functions.

For weight loss, white meat (breast) is often preferred because it is leaner and has a lower calorie count per serving than dark meat. It provides a high amount of protein with less fat, which helps with feelings of fullness.

Yes, absolutely. Smoked turkey is a fantastic source of protein. A 6-ounce serving delivers over 50 grams, making it a great option for anyone following a high-protein diet for muscle building, satiety, or weight management.

Yes. Turkey skin contains a notable amount of fat, and removing it can considerably reduce the calorie and fat content of your meal, making it a leaner option.