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Calories Calculator Nutrition Facts Vitamins Macros Micronutrients Health Benefits Diet Guide FAQ Related

Calories in Turkey Breast

Q: How many calories in turkey breast?

Cooked skinless turkey breast: 135 calories per 100g — lowest of any common meat. A 3oz serving (85g): 115 kcal and 25.6g protein. A 6oz serving: 230 kcal and 51g protein.

Source: USDA FoodData Central · Raw, Boneless, Skinless · Data verified by CaloriesCalc

135

kcal

per 100g, raw, boneless, skinless

30.1

Protein

1.0

Fat

0.0

Carbs

Fiber

115

kcal per 3oz serving (85g)

230

kcal per 6oz serving (170g)

kcal per oz (28g)

✔ high in✔ Zero carbs✔ Gluten free✔ Complete protein

💪30g protein per 100g — best protein ratio

🔥Only 135 kcal — leanest common meat

😴Richest tryptophan — sleep and mood

🔬Selenium — 57% Daily Value

🧠Vitamin B6 — 54% Daily Value

⚡Zero carbs, ultra-low fat — 1.0g/100g

🥩 Calculate Calories for Any Turkey Breast Weight

Weight100g

Nutrition Facts

Per 100g (cooked turkey breast)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Turkey breast contains just 135 calories per 100g — the lowest of any common meat — with 30g protein and only 1.0g fat. At 89% of calories from protein, it has the highest protein-to-calorie ratio of any meat. A 170g serving provides 51g protein at only 230 calories. Richest common source of tryptophan (serotonin/melatonin precursor).

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Niacin (B3)	11.8mg	74%
Selenium	31.5µg	57%
Vitamin B6	0.92mg	54%
Phosphorus	244mg	20%
Zinc	2.08mg	19%
Potassium	298mg	6%
Magnesium	32mg	8%
Vitamin B12	0.36µg	15%
Pantothenic acid	0.79mg	16%
Iron	1.57mg	9%

Calories in Turkey Breast by Weight

Weight	Calories	Protein	Fat	Carbs

Calories in Different Turkey Breast Servings

Serving	Weight	Calories	Protein	Fat	Carbs
Per 100g	100g	135 kcal	30.1g	1.0g	0.0g
3oz serving (85g)	—	115 kcal	—	—	—
6oz serving (170g)	—	230 kcal	—	—	—

Macronutrient Breakdown — per 100g

Protein30.1g · 89% of calories

Fat1.0g · 7% of calories

Carbohydrates0.0g · 0% of calories

Leanest common meat — only 1.0g fat per 100g. 89% of calories from protein. Zero carbs. Ideal for maximum protein with minimum calories.

Micronutrient Highlights

💪

Protein

30.1g

60% DV

Highest protein-to-calorie ratio of any meat

🔬

Selenium

31.5µg

57% DV

Best meat selenium source

🧠

Vitamin B6

0.92mg

54% DV

Serotonin production and brain health

😴

Tryptophan

~0.37g

Essential AA

Precursor to serotonin and melatonin

⚡

Niacin (B3)

11.8mg

74% DV

Energy metabolism

🦴

Phosphorus

244mg

20% DV

Bone health and ATP

Turkey Breast Benefits

Highest Protein-to-Calorie Ratio of Any Meat

Turkey breast provides 30.1g protein at only 135 kcal — 0.89g protein per calorie (89% of calories from protein). Chicken breast achieves 0.75g/kcal. A 170g serving provides 51g protein — the full adult daily requirement — at only 230 calories. This exceptional efficiency makes turkey breast the #1 choice for cutting phases in bodybuilding and for general weight loss.

Tryptophan — Sleep and Mood

Turkey is the richest common dietary source of tryptophan — the precursor to serotonin (mood regulation) and melatonin (sleep regulation). Evidence suggests tryptophan supplementation improves sleep quality and reduces depression symptoms. Regular turkey consumption provides meaningful dietary tryptophan supporting both mood and sleep quality.

Selenium — Best Meat Source

Turkey breast provides 31.5µg selenium/100g (57% DV) — more than chicken breast (27.6µg) or beef (28µg). Selenium is critical for antioxidant enzyme function, thyroid hormone metabolism, and male fertility. Turkey is one of the most selenium-efficient meats.

Ideal for Cutting and Body Recomposition

With only 135 kcal and 30g protein per 100g, turkey breast creates maximum anabolic stimulus while minimising calorie intake. It is the preferred protein of competitive bodybuilders during cutting phases. Research on body recomposition identifies very high protein as the key variable — turkey delivers this most efficiently.

Turkey Breast vs Other Meats — Calorie Comparison

Is Turkey Breast Suitable for Your Diet?

✅

Weight loss

#1 choice — ultra lean

✅

Keto

Yes — zero carbs, ultra-low fat

✅

Paleo

Yes

✅

Gluten-free

Yes

✅

Diabetic

Yes — zero carbs

✅

High protein

Best protein-to-calorie ratio

❌

Vegan

❌

Vegetarian

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Frequently Asked Questions

How many calories in turkey breast?

Cooked skinless turkey breast: 135 calories per 100g — lowest of any common meat. A 3oz serving (85g): 115 kcal and 25.6g protein. A 6oz serving: 230 kcal and 51g protein.

Does turkey make you sleepy?

Turkey is the richest dietary source of tryptophan. Post-Thanksgiving drowsiness is mainly from overeating, alcohol, and carbs — but turkey does provide tryptophan that supports sleep and mood.

Is turkey breast healthier than chicken breast?

Turkey is slightly leaner (1.0g vs 3.6g fat) and lower in calories (135 vs 165 kcal) with similar protein (30g vs 31g). Turkey has more selenium and potassium.

How much protein in turkey breast?

30.1g per 100g. A 6oz serving provides 51g — essentially the full adult daily protein requirement.

Is deli turkey breast healthy?

Nutritionally similar but very high sodium (500-800mg/100g vs 63mg fresh). Choose low-sodium varieties. Fresh-cooked turkey breast is significantly healthier.

Can you eat turkey breast every day?

Yes — very safe to eat daily. Low in purines, very lean, and nutritionally rich. Complement with other proteins for dietary variety.