How many calories are in a smoked turkey?

November 22, 2025 •

3 min read

An ounce of boneless, skinless smoked turkey contains approximately 48 calories. The total number of calories in a smoked turkey depends on the cut and whether the skin is included, as well as the preparation method.

Quick Summary

The calorie count for smoked turkey varies significantly based on the specific cut and cooking method. Factors like using skin-on versus skinless meat and choosing leaner portions like the breast over fattier parts like the legs will impact the final nutritional value. Portion control is a key element for managing calorie intake.

Key Points

Variable Calories: The calorie count for smoked turkey varies based on the cut of meat and whether the skin is included.
Breast is Leaner: White meat from the turkey breast is a lower-calorie, high-protein option compared to the darker, fattier meat from the legs and thighs.
Skin Adds Calories: Leaving the skin on significantly increases the fat and calorie content. For a lower-calorie meal, remove the skin before eating.
Sodium is a Consideration: Processed or deli-style smoked turkey often contains high levels of sodium, a crucial factor for those watching their heart health.
DIY Smoking Control: Smoking your own turkey allows for control over added fats and sodium, resulting in a healthier final product.
Portion Control is Key: Even with a lean cut, managing portion sizes is vital for controlling overall calorie intake effectively.
Fair/Carnival Legs are High-Calorie: A single large smoked turkey leg, common at fairs, can have over 1,000 calories due to its size and skin.

Understanding the Calorie Count of Smoked Turkey

When considering the nutritional profile of smoked turkey, the primary factors influencing the calorie count are the specific cut of meat and the inclusion of the skin. Turkey is generally considered a lean protein, but certain parts contain more fat and, consequently, more calories. Understanding these differences is essential for anyone tracking their nutritional intake.

Calorie Comparison: Smoked Turkey Breast vs. Leg

The most significant difference in calories comes from the contrast between white and dark meat. White meat, predominantly from the breast, is leaner, while dark meat from the legs and thighs has a higher fat content. Smoking can alter the fat content, but the inherent differences between the cuts remain. For instance, a 3.5-ounce serving of skinless roasted turkey breast contains roughly 140 calories, whereas the same serving of a turkey leg contains closer to 197 calories. This is because the dark meat in the legs contains more fat and connective tissue.

The Impact of Skin and Preparation on Calories

Another critical factor is the turkey's skin. A 1-ounce portion of boneless, skinless smoked turkey has around 48 calories. However, that same 1-ounce portion of smoked turkey with the skin can contain up to 59 calories. The skin holds a substantial amount of fat, and therefore, removing it is a simple way to reduce calorie intake. Additionally, the smoking process itself, especially if certain glazes or preparations are used, can add hidden calories and sodium. For example, some recipes call for a butter-based herb rub, which will increase the overall calorie and fat count.

Breakdown of Smoked Turkey Calories by Serving Size

To provide a clearer picture, here is a detailed breakdown of calorie content based on different serving sizes and types of smoked turkey:

One ounce of boneless, skinless smoked turkey: Approximately 48 calories.
One large fillet (150g) of smoked turkey breast: Around 188 calories.
Four ounces of carved smoked turkey breast: Approximately 168 calories.
One thinly sliced piece of smoked turkey breast: Roughly 35 calories.
One average fair or carnival smoked turkey leg: Can contain upwards of 1135 calories, mainly due to size and skin.

Low-Calorie Cooking Methods for Smoked Turkey

While traditional smoking adds a unique flavor, you can control the overall caloric impact through your preparation methods. Here are some techniques to keep your smoked turkey lean:

Choose the right cut: Opt for lean, skinless turkey breast for the lowest calorie option.
Avoid fatty additions: Skip butter or oil-based glazes. Instead, use a light marinade of herbs, spices, and a touch of liquid smoke for flavor.
Control portion sizes: A standard recommended serving size is 3 ounces. Pairing it with vegetables can create a balanced and satisfying meal.
Make your own rub: Create a custom spice rub to control sodium and avoid hidden calories found in some store-bought alternatives.
Consider a 'cheat' smoke: Utilize liquid smoke in a slow cooker or oven instead of a traditional smoker to reduce fat and moisture loss, preventing the need for fatty basting.

Smoked vs. Roasted Turkey: A Nutritional Comparison

While the calorie difference between smoked and roasted turkey of the same cut can be minimal, the preparation and processing often introduce notable differences. Below is a comparison table outlining some key nutritional aspects.


Feature	Smoked Turkey (Processed Deli-style)	Roasted Turkey (Home-cooked)
Calories	May have lower or higher calories depending on cut and fat removal.	Generally consistent, dependent on preparation.
Fat Content	Smoking can render some fat, but pre-processed versions may have added fats.	Fat content is easier to control by removing skin and excess fat before roasting.
Sodium Levels	Often significantly higher due to brine and curing process.	Typically lower, as salt content is controlled by the home cook.
Additives	May contain additives or preservatives.	Generally free from preservatives when prepared at home.
Flavor	Deep, distinct smoky flavor from the smoking process.	Flavor is determined by seasonings and roasting method, less intense smoke flavor.

Conclusion

Determining the exact calorie count of a smoked turkey requires attention to several details, including the cut of meat, the presence of skin, and the preparation method. For the most precise and healthiest outcome, opt for lean cuts like the breast, remove the skin, and prepare it yourself to control sodium and fat additions. While smoked turkey is a delicious source of lean protein, being mindful of these factors ensures it remains a healthy component of your diet. By making conscious choices, you can enjoy the rich flavor without compromising your nutritional goals.

Frequently Asked Questions

Yes, smoked turkey can be a low-calorie food, especially when choosing lean, skinless breast meat. However, the total calorie count depends heavily on the cut and preparation, as dark meat and skin are significantly higher in calories.

For the same cut, the calorie count can be similar, but processed smoked deli meats tend to be higher in sodium than home-roasted turkey. Overall calorie differences are more dependent on whether the skin is included and if extra fats are added during cooking.

The breast meat is the best cut for weight loss. It is the leanest part of the bird and contains fewer calories and less fat than the legs or thighs.

Yes, removing the skin is one of the most effective ways to reduce calories and fat. The skin holds a large amount of fat, and eating skinless smoked turkey can significantly lower your calorie intake.

The calorie count for a smoked turkey leg can be very high, with some large fair or carnival-style legs exceeding 1,000 calories. This is primarily due to the dark meat's higher fat content and the inclusion of the skin.

A standard serving size for meat like smoked turkey is typically around 3 ounces (85 grams). For calorie management, it is wise to stick to this portion size and pair it with low-calorie sides.

To prepare a low-calorie smoked turkey, opt for a skinless breast. Instead of fatty rubs, use a seasoning blend of herbs and spices. You can also use liquid smoke for flavor in a low-fat cooking method, such as poaching or baking, instead of traditional smoking.