Calories in Turkey Breasts: Nutrition Facts & Serving Sizes
Per 0.5 breast, bone removed (864g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 3 oz (85g) serving of turkey breast contains 107 calories with 18.9g of protein and only 3g of fat. Per 100g, turkey breast provides 126 calories, 22.2g of protein, 3.5g of fat, and zero carbs. It is one of the leanest protein sources available, sitting right alongside chicken breast in terms of protein density and calorie efficiency. The saturated fat content is exceptionally low at just 1g per 100g. The standout micronutrient is niacin at 9.1mg per 100g, which supports energy metabolism. Selenium comes in at 25.7mcg per 100g (47% daily value). For anyone on a cut or trying to maximize protein per calorie, turkey breast is a top-tier choice that rivals chicken breast and can add variety to a high-protein meal plan.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 0.5 breast, bone removed (864g) | 1088.6 | 191.8g | 0g | 30.2g | 0g |
| 3 oz (85g) | 107.1 | 18.9g | 0g | 3g | 0g |
| 100g | 126 | 22.2g | 0g | 3.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 126 | 6% |
| Protein | 22.2g | 44% |
| Total Fat | 3.5g | 4% |
| Saturated Fat | 1g | 5% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 397mg | 17% |
| Cholesterol | 42mg | 14% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1g | 0% |
| Cholesterol | 42mg | 14% |
| Calcium | 9mg | 1% |
| Iron | 0.7mg | 4% |
| Potassium | 248mg | 5% |
| Vitamin B6 | 0.3mg | 18% |
| Vitamin B12 | 0.3mcg | 13% |
| Magnesium | 21mg | 5% |
| Phosphorus | 214mg | 17% |
| Zinc | 1.5mg | 14% |
| Selenium | 25.7mcg | 47% |
| Folate | 5mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 9.1mg | 57% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Turkey Breasts
Turkey breast stands out as one of the leanest whole muscle meats you can eat. The 22.2g of protein per 100g comes with only 3.5g of fat and zero carbs, giving you a protein-to-calorie ratio that is nearly as good as chicken breast. The protein is complete, containing all nine essential amino acids needed for muscle protein synthesis and recovery after training.
The 25.7mcg of selenium per 100g is a significant benefit. Selenium is an antioxidant mineral that protects cells from oxidative damage during intense exercise. It also supports thyroid hormone metabolism, which governs your metabolic rate. Low selenium can impair recovery and slow metabolism.
Niacin at 9.1mg per 100g covers roughly 57% of the daily value. Niacin is a B vitamin central to energy metabolism, facilitating the conversion of carbohydrates, fats, and protein into usable energy in your cells. It also plays a role in DNA repair.
Phosphorus at 214mg per 100g supports both bone strength and energy production via ATP. Combined with the potassium content (248mg per 100g), turkey breast helps maintain electrolyte balance and muscle contraction. For meal prep, turkey breast behaves similarly to chicken breast: bake it in bulk, slice it, and portion it throughout the week.
Dietary Considerations
Turkey breast is naturally gluten-free and dairy-free, but not suitable for vegetarians or vegans. With zero carbs and only 3.5g of fat per 100g, it is ideal for both keto and low-fat diets. Turkey breast is also Whole30 and paleo compliant. For weight loss, it is an excellent lean protein that helps preserve muscle mass on a calorie deficit. Sodium is moderate at 397mg per 100g, though pre-seasoned or injected varieties from the grocery store can have significantly higher sodium. Always choose plain, unseasoned turkey breast and season it yourself to control sodium intake.
Daily Intake (100g)
100g of turkey breast provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in turkey breast?
A 3 oz (85g) serving of turkey breast has 107 calories. Per 100g, turkey breast contains 126 calories. A half breast with the bone removed (864g) provides about 1,089 calories total, which is typically multiple servings.
Is turkey breast good for weight loss?
Turkey breast is one of the best foods for weight loss. At 126 calories per 100g with 22.2g of protein and zero carbs, it preserves muscle mass while keeping calories low. High protein intake also boosts satiety, reducing overall hunger throughout the day.
How much protein in turkey breast?
Turkey breast contains 22.2g of protein per 100g. A 3 oz (85g) serving provides 18.9g of protein. It has one of the best protein-to-calorie ratios of any meat, comparable to chicken breast.
Is turkey breast better than chicken breast?
Turkey breast and chicken breast are very similar nutritionally. Turkey breast has 126 cal and 22.2g protein per 100g versus chicken breast at 120 cal and 22.5g protein per 100g. The differences are minimal. Choosing between them mostly comes down to taste preference and price.
Is turkey breast keto-friendly?
Yes. Turkey breast has zero carbs and only 3.5g of fat per 100g. It is keto-friendly and works well for anyone on a low-carb or carnivore diet. Pair it with higher-fat sides like avocado or olive oil to hit your fat targets on keto.
How should I cook turkey breast for meal prep?
Roasting in the oven at 325 to 350°F until the internal temperature reaches 165°F is the most reliable method. Season with salt, pepper, garlic, and herbs. Slice and store in the refrigerator for up to 4 days. You can also slice it thin for sandwiches or dice it for salads and rice bowls.
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