Nutrition Diet: How Many Calories and Protein are in Cooked Turkey Breast?

October 24, 2025 •

3 min read

A 3.5-ounce (100-gram) serving of skinless, cooked turkey breast contains approximately 139 calories and 30 grams of protein. This makes it an exceptionally lean and high-protein addition to any balanced nutrition diet, perfect for muscle building and weight management. However, the nutritional values vary depending on the cut and whether the skin is included.

Quick Summary

The calories and protein in cooked turkey breast vary based on cut and skin, offering a lean, nutrient-dense protein source. Skinless versions are lower in fat and calories, making them ideal for weight management and healthy eating plans.

Key Points

Lean Protein Source: Cooked, skinless turkey breast is very low in fat and packed with protein, making it ideal for muscle building and satiety.
Skin Matters: The calorie and fat content significantly increase when turkey breast is cooked and consumed with the skin on.
Rich in Micronutrients: Turkey breast is an excellent source of B vitamins (B3, B6, B12), selenium, and zinc, which are crucial for energy and immune health.
Supports Weight Management: The high protein content helps increase feelings of fullness and can aid in overall weight loss or management by curbing appetite.
Cooking Method Impact: Healthier cooking methods like roasting or grilling maintain the lean nature of the meat, avoiding added calories and fat from frying.
Mood and Sleep: Tryptophan in turkey is a precursor to serotonin and melatonin, contributing to mood regulation and sleep cycles.

Understanding the Core Nutrition of Cooked Turkey Breast

Cooked turkey breast, particularly when skinless, is celebrated as a high-protein, low-fat component of a healthy diet. The exact nutritional breakdown can be affected by the cooking method and the presence of skin. A standard 100-gram serving of roasted, skinless turkey breast provides a significant protein boost for a relatively low caloric cost. In addition to macronutrients, turkey breast is also a valuable source of essential vitamins and minerals.

Skin-On vs. Skinless: A Key Nutritional Difference

The most significant factor influencing the calories and fat in cooked turkey breast is the skin. While adding flavor and moisture, the skin also substantially increases the fat content. Removing the skin before eating is a simple way to reduce the calorie count and saturated fat content, aligning it with heart-healthy guidelines.

Skinless: A 100-gram portion of cooked, skinless turkey breast contains roughly 139-147 calories and about 30 grams of protein. The fat content is minimal, typically around 2 grams.
With Skin: The same 100-gram portion of cooked turkey breast with the skin included can increase the calorie count to around 169 calories and the fat content to 5.5 grams. The protein content remains high, at approximately 29 grams.

Micronutrients and Health Benefits

Beyond just protein and calories, turkey breast offers a wealth of other nutrients vital for overall health.

B Vitamins: Turkey is a great source of B vitamins, particularly Niacin (B3), B6, and B12. Niacin is crucial for energy metabolism, while B6 and B12 are important for brain function and red blood cell formation.
Selenium: This mineral, abundant in turkey, acts as a powerful antioxidant, protecting cells from damage and supporting a healthy immune system.
Zinc: An important mineral for immune function and metabolism.
Phosphorus: Essential for strong bones and teeth.
Tryptophan: An amino acid found in turkey that the body uses to produce serotonin, which regulates mood, and melatonin, which controls the sleep-wake cycle.

Cooking Methods and Meal Prep

The way you prepare your turkey breast can also influence its overall nutritional value. Frying with excessive oil will add calories and fat, while methods like roasting, grilling, or boiling maintain the lean nature of the meat. For best results and flavor without adding extra fat, consider using herbs, spices, and a simple brine.

Incorporating Turkey Breast into Your Diet

Turkey breast is a versatile protein that can be used in numerous meals. Its lean profile makes it a healthy substitute for fattier meats in many recipes.

Sandwiches and Wraps: Swap out processed deli meats for fresh, cooked turkey breast slices for a lower-sodium, higher-quality protein option.
Salads: Add shredded or diced turkey breast to salads for a protein-packed meal. It pairs well with a variety of vegetables and light dressings.
Stir-fries and Pasta: Substitute chicken or other meats with turkey breast in stir-fry recipes or pasta dishes for a lean alternative.
Turkey Burgers: Use ground turkey breast as a healthier option for burgers, ensuring you don't overcook it to prevent dryness.

Comparison of Lean Protein Sources

To put the nutritional value of turkey breast into perspective, here is a comparison with other common protein sources. This table focuses on a 100g cooked serving size for easy comparison.


Protein Source	Calories (approx.)	Protein (approx.)	Fat (approx.)	Notes
Skinless Turkey Breast	139 kcal	30 g	2 g	Very lean, high protein.
Skinless Chicken Breast	197 kcal	27 g	7 g	Higher in calories and fat than skinless turkey.
Lean Ground Beef (93/7)	178 kcal	25 g	8 g	Higher in fat and calories than turkey breast.
Pork Loin	155 kcal	22 g	7 g	Higher in fat than skinless turkey breast.

Conclusion: A Powerhouse of Nutrition

In summary, cooked turkey breast, especially without the skin, is an outstanding source of lean, high-quality protein with a low-calorie count. Its versatility, combined with its impressive profile of B vitamins, selenium, and zinc, makes it an excellent choice for anyone focused on weight management, muscle development, or general health. While minor differences exist between light and dark meat, focusing on fresh, skinless portions and healthy cooking methods will provide the most nutritional benefits. For a comprehensive look at the benefits of poultry, consider exploring research and nutritional information from reliable sources.

For more nutritional details and recipe inspiration, a helpful resource is Healthline's detailed turkey nutrition article, which can be a valuable tool for your healthy eating journey.

Frequently Asked Questions

Yes, but it depends on the preparation. While skinless turkey breast is inherently low in calories and fat, cooking with the skin or adding extra oils and sauces will increase the caloric content. Choosing fresh, skinless turkey is best for a lean diet.

White meat (breast) is leaner, with slightly less fat and fewer calories per serving. Dark meat (legs and thighs) contains slightly more fat and calories but is also richer in certain micronutrients like iron and zinc.

Freshly cooked turkey breast is generally healthier than processed, deli-sliced versions. Deli meats often contain higher levels of sodium and preservatives to extend shelf life, while fresh turkey offers a cleaner nutritional profile.

To prevent dryness, you can cook turkey breast with skin on and remove it later, brine the meat before cooking, or use cooking methods that retain moisture, such as slow roasting or poaching. Using a meat thermometer is also key to avoid overcooking.

Yes. Turkey breast's high protein content promotes satiety, helping you feel full for longer and potentially reducing overall calorie intake. This can be a beneficial strategy for weight management and loss.

Turkey breast and chicken breast have similar nutritional profiles, with turkey often having a slight edge in leanness and protein content. Per 100g, skinless turkey breast has slightly fewer calories and fat than skinless chicken breast.

No, the famous link between tryptophan in turkey and sleepiness is mostly a myth. While turkey does contain tryptophan, the amount isn't high enough to cause drowsiness on its own. Post-meal sleepiness is more likely caused by the overall size of the meal and the digestion process.