Turkey Breast
One of the leanest meats available: 30 g protein per 100 g with under 2 g fat.
Nutrition per 100 g
Standardised to 100 g of turkey breast, roasted for fair comparison. Typical serving: 100 g roasted, skinless — 147 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 147 kcal | 147 kcal | 100 kcal |
| Protein | 29.9 g | 29.9 g | 20.3 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 1.7 g | 1.7 g | 1.2 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of turkey breast, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 3 µg | 3 µg | <1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.3 µg | 0.3 µg | 2% |
| Vitamin E | 0.06 mg | 0.06 mg | <1% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.035 mg | 0.035 mg | 3% |
| Riboflavin | 0.21 mg | 0.21 mg | 16% |
| Niacin | 11.8 mg | 11.8 mg | 74% |
| Vitamin B6 | 0.81 mg | 0.81 mg | 48% |
| Folate | 9 µg | 9 µg | 2% |
| Vitamin B12 | 0.39 µg | 0.39 µg | 16% |
| Pantothenic acid | 0.9 mg | 0.9 mg | 18% |
| Choline | 84.4 mg | 84.4 mg | 15% |
| Minerals | |||
| Calcium | 9 mg | 9 mg | <1% |
| Iron | 0.71 mg | 0.71 mg | 4% |
| Magnesium | 32 mg | 32 mg | 8% |
| Phosphorus | 230 mg | 230 mg | 18% |
| Potassium | 249 mg | 249 mg | 5% |
| Sodium | 99 mg | 99 mg | 4% |
| Zinc | 1.7 mg | 1.7 mg | 15% |
| Selenium | 30.2 µg | 30.2 µg | 55% |
| Copper | 0.063 mg | 0.063 mg | 7% |
| Manganese | 0.011 mg | 0.011 mg | <1% |
Source: USDA FoodData Central — Turkey, whole, breast, meat only, cooked, roasted
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat turkey breast?
- Highest protein density of the common poultry cuts.
- Very low in saturated fat.
- Roast once and use through several meals.
How to include it
- Brine for a few hours before roasting to keep it moist.
- Slice cold into wraps with avocado and salad.
- Mince into meatballs with grated courgette.
Things to consider
- Dries out quickly — brine or cook to temperature, not time.
- Processed turkey slices are often high in salt and additives.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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A lean, high-protein staple with a very high protein-per-calorie ratio.
- kcal
- 165
- protein
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- fibre
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per 100 g · Typical serving: 100 g cooked
Chicken Thigh, cooked
More forgiving and more flavourful than breast, with 25 g protein per 100 g.
- kcal
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- fibre
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Bison, cooked
Leaner than beef with a similar iron, zinc and B12 profile.
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