News of Health / Nutrition Facts Library
Turkey Breast Nutrition Facts: Is Turkey Breast Good for You?
Roasted turkey breast is a very lean source of protein, providing about 30 grams per 100-gram serving with only 2 grams of fat and no carbohydrates or sugar. The data shows it is high in several B vitamins, particularly niacin and B6, as well as the mineral selenium. Its place in a healthy diet depends on portion size and how it is prepared, as part of an overall eating pattern.
Per 100 g · Turkey, whole, breast, meat only, cooked, roasted
What stands out in turkey breast
- High in protein. A 100-gram portion of roasted turkey breast contains 30.1 grams of protein. This amount provides 60% of the Daily Value (DV) for protein.
- Very low in fat. This cut of turkey is very lean, with just 2.1 grams of total fat and about 0.6 grams of saturated fat per 100 grams. It contains no carbohydrates, fiber, or sugar.
- Source of B vitamins. Turkey breast is high in niacin (73% DV) and vitamin B6 (47% DV). It is also a good source of riboflavin (16% DV) and vitamin B12 (16% DV).
- High in selenium. A 100-gram serving supplies 30.2 micrograms of selenium, which is 55% of the Daily Value. It is also a good source of phosphorus (18% DV) and zinc (16% DV).
What to keep in mind
- While low in sodium and saturated fat, a 100-gram serving of turkey breast has 80 mg of cholesterol, which is 27% of the Daily Value.
- This data is for plain, roasted turkey breast with meat only; adding skin, brines, marinades, or sauces will change the nutritional values, especially for sodium and fat.
Turkey Breast nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 147 kcal | – |
| Protein | 30.1 g | 60% |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.59 g | 3% |
| Monounsaturated fat | 0.63 g | – |
| Polyunsaturated fat | 0.53 g | – |
| Cholesterol | 80 mg | 27% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 67.9 g | – |
| Sodium | 99 mg | 4% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 249 mg | 5% |
| Calcium | 9 mg | 1% |
| Iron | 0.71 mg | 4% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 230 mg | 18% |
| Zinc | 1.7 mg | 16% |
| Copper | 0.06 mg | 7% |
| Manganese | 0.01 mg | 0% |
| Selenium | 30.2 mcg | 55% |
| Vitamin A (RAE) | 3 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.3 mcg | 2% |
| Vitamin E | 0.06 mg | 0% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin (B3) | 11.8 mg | 73% |
| Vitamin B6 | 0.81 mg | 47% |
| Folate (DFE) | 9 mcg | 2% |
| Vitamin B12 | 0.39 mcg | 16% |
| Choline | 84.4 mg | 15% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Turkey Breast by portion
The nutrition facts change with portion size. A standard 3-ounce (85 g) serving of roasted turkey breast provides 125 calories, about 26 grams of protein, and under 2 grams of fat. A whole breast, weighing 1413 grams, contains 2077 calories and 425 grams of protein. Both of these portions contain no carbohydrates, fiber, or sugars.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 3 oz | 85 g | 125 | 25.6 g | 0 g | 0 g | 1.8 g |
| 1 breast | 1,413 g | 2077 | 425.3 g | 0 g | 0 g | 29.7 g |
How turkey breast compares with other meats
Compared to other meats, roasted turkey breast is exceptionally lean. Per 100 grams, it has fewer calories (147 kcal) and less fat (2.1 g) than chicken breast, pork chop, or venison. Its protein content of 30.1 grams is very similar to that of venison and chicken breast. Among the 11 meats in its group on this site, it ranks lowest for calories and total fat. It also ranks highest for magnesium content. This nutritional profile makes it one of the leanest animal protein sources available.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Turkey Breast | 147 | 30.1 g | 0 g | 0 g | 2.1 g |
| Venison | 158 | 30.2 g | 0 g | 0 g | 3.2 g |
| Chicken Breast | 165 | 31 g | 0 g | 0 g | 3.6 g |
| Pork Chop | 173 | 27.6 g | 0 g | 0 g | 6.1 g |
| Chicken Thigh | 179 | 24.8 g | 0 g | 0 g | 8.2 g |
Quick answers
How many calories are in a 3 oz serving of turkey breast?
Based on USDA data, a 3-ounce (85 g) portion of cooked, roasted turkey breast meat has 125 calories.
How much protein is in turkey breast?
A 100-gram serving of roasted turkey breast contains 30.1 grams of protein. A smaller 3-ounce serving has about 26 grams of protein.
Does turkey breast have carbs or sugar?
No, plain roasted turkey breast meat contains 0 grams of carbohydrates, 0 grams of dietary fiber, and 0 grams of total sugars.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how turkey breast fits your situation.
Last updated October 21, 2026