Calories in Turkey: Nutritional facts (Carbs, Fiber, Protein, Fat) for Turkey Types

According to the USDA, 100 grams of cooked, roasted turkey breast (meat and skin) contains 164 calories.

Based on available data from the USDA, 1 kg of cooked roasted turkey breast (meat and skin) contains 1,640 calories.

The calories of a whole turkey would depend on its size and cooking method. The average weight of Thanksgiving turkey is 12 to 14 lbs, and may contain as much as 7,205 calories according to Nutritionix.

The health benefits of turkey are detailed below:

• Healthy Source of Protein: Turkey provides high-quality protein, essential for muscle growth, cell structure, and nutrient transport (6, 7). A 2015 study, “Red Meat and Colorectal Cancer” by Nuri Faruk Aykan, associates red meat with a higher risk of colon cancer and heart disease, making turkey a potential alternative. 
• High in B Vitamins: Turkey is a rich source of B3, B6, and B12, providing 61%, 49%, and 29% of the DV per 84g serving, and contains folate, B1, and B2, according to the USDA. Vitamin B3 supports energy production and cell communication while Vitamin B6 aids neurotransmitter synthesis. Vitamin B12, as indicated in the study “Vitamin B12 in Health and Disease” by Fiona O’Leary and Samir Samman in 2010, is essential for DNA synthesis and red blood cell formation.
• Abundant in Essential Minerals: Turkey is a rich source of selenium, zinc, and phosphorus, each contributing to vital bodily functions. According to a 2015 study titled “Selenium: Role of the Essential Metalloid in Health” by Suguru Kurokawa and Marla J. Berry, selenium supports thyroid hormone production, regulating metabolism and growth. Zinc also plays a key role in gene expression, protein synthesis, and enzymatic reactions, while phosphorus is essential for maintaining strong bones. Turkey also contains small amounts of magnesium and potassium. 
• Contains Minimal Fat: Turkey meat is naturally low in fat, with most found in and beneath the skin. The majority is unsaturated, while a third is saturated according to a 2015 study published in the National Library of Medicine, titled “Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: an Italian consensus document” by Franca Marangoni, et.al., and dietary factors influence fat composition, with plant-based feeds increasing polyunsaturated fat. Cooking methods impact fat content, as adding fatty meats like bacon raises saturated fat and sodium levels.
• Potential Cardiovascular Benefits: Consuming turkey has been found to help prevent coronary artery disease in women, based on findings from a 26-yearlong study of 84,136 women by Adam M Bernstein.

Turkey is generally healthy but does have some downsides, such as the ones listed below:

• High Sodium Content in Processed Varieties: Processed turkey products like ham, sausages, and nuggets contain high sodium levels, added as a preservative or flavor enhancer according to a 2015 study titled “Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: an Italian consensus document” by Franca Marangoni. Excess sodium intake has been linked to an increased risk of stomach cancer according to a meta-analysis titled “Habitual salt intake and risk of gastric cancer by Lanfranco D'Elia, et. al.
• Turkey Allergy: Turkey is generally considered safe for consumption, with allergies being rare in both children and adults. A 2016 study published in the National Library of Medicine titled “Update on the bird-egg syndrome and genuine poultry meat allergy” by Wolfgang Hemmer,et. al.,, found that secondary poultry meat allergy may occur due to sensitivity to serum albumins found in muscle tissue and egg yolk.

Yes, turkey is beneficial for health because of the high protein content, essential nutrients, and potential mood-enhancing properties. According to the USDA, a serving of two thick slices (84 grams) provides 24 grams of protein, covering 48% of the daily value, which contributes to increased satiety and prolonged fullness. Turkey meat is rich in B vitamins, selenium, zinc, and phosphorus, which support metabolism, immune function, bone health. Lean cuts, particularly skinless breast meat, are low in fat, which makes turkey a heart-healthy option. A review titled “A Systematic Review of the Effect of L-Tryptophan Supplementation on Mood and Emotional Functioning” by Asako M. Kikuchi, Aya Tanabe, and Yoshihiro Iwahori, published in The National Library of Medicine in 2021, states that tryptophan in turkey may also aid serotonin production, which promotes alertness and a positive mood.

The U.S. Department of Agriculture (USDA) and the American Heart Association (AHA) recommend a single serving of cooked poultry, including turkey (3 to 4 ounces) per day. The portion size aligns with general dietary guidelines for maintaining a balanced intake of protein, fat, and sodium.

According to the U.S. Department of Agriculture (USDA), the weekly limit for meat, including turkey, ranges from 23 to 33 ounces based on total calorie consumption from 1,600 to 3,000, which translates to a daily intake of 3.3 to 4.7 ounces (94 to 133 grams). Lean, unprocessed turkey is recommended for optimal health benefits, while processed turkey should be limited due to high sodium levels. Overconsumption of turkey leads to excess calories, which may cause weight gain over time.

Calories in turkey change mainly due to preparation, with only slight differences between different types. Free-range and pastured turkey are leaner due to increased activity, but have minimal calorie differences compared to standard natural turkey, with 100g of cooked, roasted turkey meat containing 160 to 200 calories. Heritage turkey has leaner meat and more developed muscles, and contains 180 to 220 calories per serving. Natural, organic, and free-range turkey have similar calorie levels, with skinless roasted turkey breast providing about 116 calories per 3oz (85g). 

The Wild Turkey (Meleagris gallopavo) is native to North America, with five subspecies inhabiting different regions. The bird was first domesticated by Native Americans in central Mexico around 800 B.C. and later by ancestral Puebloans in the southwestern U.S. around 200 B.C. Spanish explorers brought domesticated turkeys to Europe in the early 1500s, where the turkeys gained popularity and were later reintroduced to North America by English colonists in 1608.