Understanding Nutrition: How many calories are in 1 lb of turkey breast?

November 6, 2025 •

3 min read

According to nutrition data, 1 pound of cooked, skinless, roasted turkey breast contains approximately 612 calories. This high-protein, low-fat option is a staple in many diets, but the specific number of calories in 1 lb of turkey breast depends on preparation, with factors like the skin and cooking method playing a major role in the final caloric count.

Quick Summary

An exploration of the caloric and nutritional makeup of turkey breast, detailing how different preparations like removing the skin or using processed deli meat impact the overall health profile. Provides a comprehensive overview of its macro and micronutrients, health benefits, and considerations for a balanced diet.

Key Points

Skinless vs. Skin-on: A 1 lb skinless, roasted turkey breast contains roughly 612 calories, while adding the skin can increase this to over 800 calories.
High in Protein: Turkey breast is a complete, high-quality protein source, essential for muscle repair and growth.
Rich in B Vitamins and Minerals: This poultry is a great source of B vitamins, selenium, zinc, and phosphorus, which support energy, immunity, and bone health.
Supports Weight Management: The high protein content helps promote feelings of fullness, aiding in appetite control and weight loss efforts.
Beware of Processed Varieties: Deli turkey meat can be very high in sodium and preservatives, making fresh, unprocessed turkey breast the healthier choice.
Cooking Method Matters: Opt for roasting, baking, or grilling without excessive fats to keep the calorie count low and maximize health benefits.

The Calorie Breakdown of Turkey Breast

The calorie count for turkey breast is primarily influenced by whether the skin is included and the cooking method used. A 1-pound (16-ounce) portion of cooked, skinless, roasted turkey breast is considered a lean protein source due to the removal of most fat.

Factors Affecting Calorie Count

Skin: Leaving the skin on a roasted turkey breast significantly increases calories and fat, with estimates ranging from around 694 to 857 calories per pound.
Cooking Method: Healthy methods like roasting, baking, or grilling without added oils help maintain a low calorie count. Frying or using excessive fats will increase calories.
Deli Meat: Deli turkey breast often contains added salt, preservatives, and sometimes fillers. A 1-pound serving can have fewer calories but is typically much higher in sodium compared to fresh turkey breast. Checking nutrition labels is essential due to variable ingredients.

Turkey Breast vs. Other Turkey Cuts: A Nutritional Comparison

Nutritional differences in turkey meat are most noticeable between white meat (breast) and dark meat (legs and thighs), mainly due to fat content and resulting calories.


Feature	Skinless, Roasted Turkey Breast (1 lb)	Skin-on, Roasted Turkey Breast (1 lb)	Skin-on, Roasted Dark Meat (1 lb)	Deli Turkey Breast (1 lb)
Calories	~612 kcal	~694-857 kcal	~685-758 kcal	Highly variable, often lower per slice but with additives; ~320 kcal for some
Protein	~135-185g	~130g	~98-100g	~49g
Fat	Very low, ~4-13g	Significant increase, ~14-33g	Higher, ~29-38g	Low fat, but check label for additives
Sodium	Moderately low, depends on preparation	Moderately low, depends on preparation	Moderately low, depends on preparation	Often very high
Key Advantages	High protein, very lean	Juicier, more flavorful	More iron and zinc	Convenience, ready-to-eat
Main Considerations	Can be dry without proper cooking	Higher fat content from skin	Higher fat content overall	High sodium and preservatives

The Overall Nutritional Profile of Turkey Breast

Turkey breast is a nutrient-dense food. It is a lean protein source that aids muscle health. Key nutrients include high-quality protein with all essential amino acids, B vitamins like B3, B6, and B12 vital for energy and brain function, and essential minerals such as selenium for metabolism and immunity, zinc for immune function and healing, phosphorus for bone health, and iron for oxygen transport.

Health Benefits of Including Turkey Breast in Your Diet

Adding lean turkey breast to your diet can provide several health benefits. Its high protein content can aid weight management by promoting fullness. It supports muscle growth and maintenance and can boost immunity through its selenium and zinc content. Choosing lean poultry like turkey breast may also contribute to heart health. Additionally, turkey contains tryptophan, which can potentially improve mood and sleep.

Cooking Tips for a Healthier Turkey Breast

To maximize the health benefits and keep calories low when cooking turkey breast:

Roast skinless breast, potentially brining it to prevent dryness and using herbs and spices for flavor.
Use low-sodium broth to keep the meat moist instead of butter or oil.
Avoid overcooking by using a meat thermometer to reach 165°F.
Cook with vegetables like carrots, onions, and bell peppers to add moisture and flavor.

Conclusion: A Lean and Versatile Protein

In conclusion, the calorie count of 1 lb of turkey breast varies based on skin and preparation. Skinless, cooked breast is a low-calorie, high-protein option rich in vitamins and minerals. While dark meat and skin-on options offer more flavor and some additional nutrients, they are higher in fat and calories. For a healthier choice, opt for lean, unprocessed turkey breast and be mindful of cooking methods. Its versatility makes it a great addition to a balanced diet and healthy lifestyle.

For more information on the benefits of lean protein and heart-healthy eating, consult reputable health organizations like the American Heart Association.

Frequently Asked Questions

Compared to many other meats, especially red meat, 1 lb of cooked, skinless turkey breast is relatively low in calories and fat, making it an excellent lean protein choice. For example, 1 lb of roasted, skinless chicken breast is nutritionally very similar, while fattier cuts of beef or pork will have a higher caloric density.

Raw turkey breast and cooked turkey breast have similar calorie counts on a per-pound basis. However, cooking meat causes it to lose water weight, concentrating the nutrients and calories. Therefore, 1 pound of cooked turkey breast will be more calorie-dense than 1 pound of raw turkey breast.

In 1 lb of cooked, skinless, roasted turkey breast, the total fat content is very low, typically ranging from about 4 to 13 grams, depending on the specific source. Removing the skin is the most effective way to drastically reduce the fat content.

For calorie and fat reduction, white meat (breast) is the leaner option. However, dark meat contains slightly more iron, zinc, and certain B vitamins. The healthiest choice depends on individual dietary needs and preferences, and either can be part of a balanced diet.

Yes, turkey breast can be a beneficial addition to a weight loss diet. Its high protein content promotes satiety, which helps reduce overall calorie intake and control appetite.

The sodium content in processed deli turkey meat is often significantly higher than in fresh, unprocessed turkey breast. Sodium is frequently added to deli meat for flavor and preservation, so it's essential to check product labels to manage your sodium intake.

The high-quality protein supports muscle maintenance, while B vitamins aid energy production. Selenium and zinc boost immune function, and phosphorus contributes to strong bones. Tryptophan may also aid in regulating sleep and mood.