Calories in Turkey Breast
Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central
🥩 Calculate Calories for Any Turkey Breast Weight
Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| 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
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
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). Studies show 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?
Related Calculators
Frequently Asked Questions
Sources
Nutrition values from USDA FoodData Central. Not medical advice.