Understanding Your Plate: How much potassium is in white meat turkey?

October 22, 2025 •

3 min read

According to the National Institutes of Health, a 3-ounce serving of roasted white meat turkey provides approximately 212 milligrams of potassium. For those tracking their mineral intake, understanding how much potassium is in white meat turkey is a crucial piece of nutritional knowledge for building a balanced, health-conscious diet.

Quick Summary

White meat turkey is a source of potassium, an essential mineral for many bodily functions. The exact amount varies by serving size and preparation. It's a healthy component of a diet and can be paired with other potassium-rich foods to meet daily nutritional needs.

Key Points

Potassium in White Meat Turkey: A 3-ounce serving of roasted, skinless white meat turkey breast contains about 212mg of potassium.
Sodium vs. Freshness: Freshly roasted white meat turkey is low in sodium, while processed deli varieties can be high in sodium.
Comparison with Other Foods: Chicken breast, beef steak, and salmon typically contain more potassium per 3-ounce serving than turkey breast.
Rich Plant-Based Sources: Many vegetables like potatoes and spinach are exceptionally high in potassium, often containing more than meat.
Beyond Potassium: White meat turkey is also an excellent source of lean protein, B vitamins (niacin, B6, B12), and minerals like selenium and zinc.
Daily Intake Goal: Eating a variety of foods, including turkey and other potassium-rich items, is key to meeting the recommended daily intake of 2,600-3,400mg for adults.

The Potassium Content in White Meat Turkey

Potassium is a vital mineral and electrolyte that plays a key role in maintaining fluid balance, supporting proper heart and muscle function, and regulating blood pressure. While many people associate potassium primarily with fruits like bananas, various lean meats, including white meat turkey, also contribute to your daily intake.

A standard 3-ounce (approximately 85 grams) serving of roasted, skinless white meat turkey breast contains around 212 milligrams of potassium. This represents a helpful contribution toward the recommended daily intake, which is 3,400 mg for adult men and 2,600 mg for adult women. A larger, 100-gram portion of skinless turkey breast offers slightly more, with about 249 milligrams of potassium.

How Preparation Affects Potassium Levels

The way turkey is prepared can slightly influence its nutritional profile, particularly the sodium-to-potassium ratio. While fresh, roasted white meat turkey is low in sodium, processed or deli-sliced versions can have significantly higher sodium content due to added preservatives and flavorings. The USDA data shows a stark difference between fresh and processed turkey products. When choosing deli turkey, it's essential to check the nutrition label for sodium levels, which can impact the body's use of potassium for blood pressure regulation. For instance, one source notes that deli-cut white turkey can contain over 500mg of sodium per serving, far exceeding that of fresh roasted meat.

White Meat Turkey vs. Other Protein Sources

To put the potassium content of white meat turkey into perspective, it's useful to compare it with other popular protein options. While turkey is a solid source, some other meats and plant-based foods can offer different levels of this essential mineral. The following table provides a comparison of potassium content in a 3-ounce (85g) serving of various foods.


Food (3 oz / 85g serving)	Potassium (mg)	Notes
Roasted White Meat Turkey Breast	~212	Excellent source of lean protein.
Chicken Breast	~332	Generally higher in potassium than turkey breast.
Beef Steak	~315	High in potassium, but can be higher in saturated fat.
Salmon	~326	Rich in omega-3 fatty acids, higher potassium than turkey breast.
Baked Potato	~940	One of the highest vegetable sources, especially with the skin.
Cooked Spinach	~455 (per 1 cup)	Extremely nutrient-dense, with higher potassium per calorie.
Medium Banana	~422	A classic potassium source, though beaten by many vegetables.

More Than Just Potassium

Beyond its potassium content, white meat turkey offers a range of other nutritional benefits, making it a valuable addition to a healthy diet. As a lean protein source, it helps with muscle repair and maintenance, and it can also promote feelings of fullness, which aids in weight management. It is also packed with B-complex vitamins, such as niacin, B6, and B12, which are crucial for energy production and neurological function. Additionally, turkey contains minerals like selenium, which acts as an antioxidant and supports immune function.

Tips for Including White Meat Turkey in Your Diet

Incorporating white meat turkey into your meals is easy and can boost your nutrient intake. Here are a few ideas:

Swap Ground Meat: Use lean ground turkey in place of higher-fat ground beef for tacos, burgers, or meatloaf. This lowers overall saturated fat content while still providing a good source of protein and minerals.
Salads: Add shredded or diced leftover roasted turkey to salads. The protein will help keep you feeling full and satisfied.
Stir-fries and Wraps: Thinly slice cooked turkey breast for use in stir-fries, or use it in healthy wraps with plenty of vegetables for a quick and nutritious meal.
Soups and Stews: Add cooked turkey to vegetable soups or stews for an extra protein boost. This can also help you use up leftovers efficiently.
Deli Alternatives: Opt for fresh roasted turkey breast over processed deli slices, especially if you are watching your sodium intake.

Conclusion

White meat turkey provides a moderate amount of potassium, with a typical 3-ounce serving of breast meat containing about 212 milligrams. While not the highest potassium source compared to some plant-based foods, it is a valuable part of a balanced diet, offering a solid dose of lean protein and other essential nutrients like B vitamins and selenium. To maximize the health benefits, choose fresh roasted turkey over processed deli versions to control sodium intake. By combining white meat turkey with other potassium-rich foods like potatoes, spinach, and beans, you can easily meet your daily mineral needs and support overall health.

For more information on the role of potassium in health, you can consult resources from the National Institutes of Health.

Frequently Asked Questions

Yes, there is a slight difference. Dark meat turkey tends to have a bit more potassium than white meat, as well as being higher in fat and calories.

Not necessarily. Studies and nutritional data suggest that chicken breast can contain more potassium per 3-ounce serving than turkey breast. For example, some data shows chicken breast with 332mg versus turkey breast with 212mg.

You can increase your intake by pairing white meat turkey with other potassium-rich foods. Consider adding turkey to salads with spinach, having it alongside a baked potato, or using it in a chili with beans.

While deli turkey contains potassium, many processed versions are very high in sodium. For better health benefits, especially for heart health, fresh roasted turkey is a better option, as the ideal diet is high in potassium and low in sodium.

Cooking does not significantly alter the total potassium content in the meat itself. However, the concentration per gram can increase as water is cooked out. The amount of potassium you consume depends on the portion size of the cooked meat.

White meat turkey is a great source of lean, high-quality protein. It is also rich in B vitamins (niacin, B6, B12), selenium, zinc, and phosphorus.

For most healthy people, it is unlikely to get an excess of potassium from food alone. People with certain medical conditions, especially kidney disease, need to monitor potassium intake more closely and should consult a doctor.