How many calories in 1 oz of oven roasted turkey breast?

December 31, 2025 •

3 min read

According to the USDA, a 1-ounce serving of cooked, roasted turkey breast contains approximately 39 calories. The exact number of calories in 1 oz of oven roasted turkey breast can vary slightly depending on the brand and whether the skin is included, but it remains a low-calorie, high-protein choice.

Quick Summary

The calorie count for one ounce of oven-roasted turkey breast is low, typically ranging from 30 to 46 calories depending on the preparation and whether it's skin-on or skinless. This lean protein is an excellent source of nutrients like B vitamins, phosphorus, and zinc.

Key Points

Calories per 1 oz: The calorie count for 1 ounce of plain, oven roasted turkey breast is typically between 30 and 46 calories, depending on the cut and preparation.
Protein-rich: The majority of calories in turkey breast come from lean protein, making it an excellent food for muscle building and satiety.
Skinless is leaner: Skinless turkey breast is the lowest-fat option; including the skin significantly increases the fat and calorie content.
Check processed deli meat: Be aware that processed deli-sliced turkey often contains added salt and other ingredients, increasing both sodium and potentially calories.
Nutrient-dense: Turkey breast is a good source of vital nutrients, including B vitamins (niacin, B6, B12), selenium, phosphorus, and zinc.

What is the calorie breakdown?

A single ounce of oven roasted turkey breast offers a lean source of protein with minimal fat and carbohydrates. The vast majority of its calorie content comes from protein, making it an excellent choice for those managing their weight or building muscle. Processed deli versions may have slightly different numbers due to added ingredients, but a simple homemade roasted cut is very low in fat.

The impact of preparation

The way turkey breast is prepared has a significant effect on its nutritional value. The difference between skinless and skin-on, homemade versus deli meat, and added seasonings can all alter the final calorie count. For example, a 1-ounce portion of roasted turkey breast without skin is a very lean choice, while including the fatty skin will increase both the fat and calorie content.

Skinless homemade: Roasting a skinless turkey breast at home is the leanest option, providing maximum protein for the lowest calorie count.
Skin-on homemade: Including the skin adds fat and flavor, but it also increases the total calories per ounce.
Deli meat: Many store-bought deli meats are processed with added ingredients like salt, dextrose, and stabilizers, which can slightly increase calories and, more importantly, significantly boost sodium levels. Always check the nutrition label for specifics.

Turkey breast vs. dark meat

When considering your turkey intake, it's helpful to understand the difference between the breast meat and darker meat from the legs and thighs. Dark meat contains more fat and calories, though it also offers more minerals like iron.


Feature	Oven Roasted Turkey Breast (Skinless)	Oven Roasted Dark Meat (Skinless)
Calories per 3 oz	Approx. 125	Approx. 147
Fat per 3 oz	Approx. 1.8g	Approx. 5.1g
Protein per 3 oz	Higher	Slightly Lower
Moisture	Drier	More Moist
Minerals	Lower Iron	Higher Iron

Health benefits of oven roasted turkey breast

Beyond being a low-calorie, high-protein food, oven roasted turkey breast offers several key health benefits.

Excellent source of protein: Protein is essential for building and repairing tissues, and it promotes satiety, which can aid in weight management.
Rich in B vitamins: Turkey breast is packed with B vitamins, including niacin (B3), B6, and B12, which are crucial for energy production, brain function, and red blood cell formation.
Source of essential minerals: It contains important minerals like selenium, which supports thyroid function, and phosphorus, vital for bone health. Zinc is also present and supports immune function.

How to incorporate turkey breast into your diet

Adding this lean protein into your meals is easy and versatile. Here are some simple ideas:

Salads: Dice or shred leftover roasted turkey breast and toss it into a fresh green salad for a quick, protein-packed lunch.
Sandwiches and wraps: Use thin slices of turkey breast instead of other, higher-fat deli meats to make a healthier sandwich or wrap.
Stir-fry: Add cubed turkey breast to a vegetable stir-fry for a lean and flavorful meal.
Soups and stews: Shredded turkey breast is a fantastic addition to soups, adding body and protein without a lot of extra fat.
Snacks: Pair a few slices of turkey breast with a handful of nuts or some cheese for a satisfying and healthy snack.

Conclusion: A lean protein for your goals

Understanding how many calories in 1 oz of oven roasted turkey breast is a simple but powerful tool for managing your nutrition. The average calorie count of about 30-46 calories per ounce confirms its status as a lean and healthy protein option. By choosing skinless options and being mindful of added ingredients in processed products, you can easily incorporate this nutritious food into a balanced and healthy diet. It's a versatile, nutrient-dense choice that supports everything from weight management to muscle health.

For further reading

For more detailed nutritional information on turkey and other foods, consult resources from the U.S. Department of Agriculture (USDA), which provides comprehensive data on food composition. USDA FoodData Central

Frequently Asked Questions

Oven roasted turkey breast is comparable to skinless chicken breast in terms of low-fat and high-protein content, and it is a leaner option than most cuts of dark meat poultry like chicken thighs.

While it can be a convenient protein source, processed deli turkey breast is often high in sodium due to added preservatives. For the healthiest option, choose fresh, unprocessed turkey breast or low-sodium varieties.

The roasting method itself has little effect on the calories, but the ingredients used, such as butter, oil, or marinades, will increase the calorie count. Dry roasting a skinless breast keeps the calorie count at its lowest.

The primary macronutrient in turkey breast is protein. It is very low in both fat and carbohydrates, making it a very lean protein source.

Yes, there can be. Homemade, skinless turkey breast tends to be leaner and lower in sodium. Deli meat can vary widely, but often includes additives that can slightly increase calories and significantly raise sodium levels.

The protein content is substantial for its size. For example, some data shows an ounce can contain around 6 to 8 grams of protein.

Yes. As a lean, high-protein food, turkey breast can be very effective for weight loss. Protein increases satiety, helping you feel full for longer and reducing overall calorie intake.