Calories in Turkey Breast: Per Slice and 100g
Plain roasted skinless turkey breast provides approximately 135 kcal per 100g, with 30g of protein and under 1g of fat, according to USDA FoodData Central (FDC ID 782058).
Turkey breast is one of the leanest animal proteins available. Whether you are building a calorie-deficit meal plan or managing blood sugar, knowing the exact numbers by portion is more useful than a single generic figure. Below we break down calories and macros across the most common serving sizes.
Calories and Macros by Portion
The values below are for roasted skinless turkey breast with no added fat, as reported by USDA FoodData Central. Deli-sliced products may differ slightly due to added sodium or minor processing ingredients; check the label for those.
| Portion | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 1 thin deli slice | 28 g | 38 kcal | 8.4 g | 0.5 g | 0 g |
| 1 standard slice | 56 g | 76 kcal | 16.8 g | 0.9 g | 0 g |
| 3 oz (standard serving) | 85 g | 115 kcal | 25.5 g | 1.3 g | 0 g |
| 100 g | 100 g | 135 kcal | 30.1 g | 1.5 g | 0 g |
| Half breast (boneless) | 170 g | 230 kcal | 51 g | 2.6 g | 0 g |
Values are rounded and reflect roasted skinless breast. Skin-on turkey breast adds roughly 40–60 kcal per 100g depending on skin thickness and preparation.
Macros at a Glance
Turkey breast is almost entirely protein with minimal fat and essentially no carbohydrates. Its macronutrient profile per 100g cooked is approximately 89% protein calories, 10% fat calories, and under 1% carbohydrate calories.
Protein quality is high. Turkey breast is a complete protein, supplying all nine essential amino acids including leucine, which is the primary trigger for muscle protein synthesis. The fat present is predominantly unsaturated — about 60% of the small fat content is mono- or polyunsaturated, in line with other lean poultry.
Sodium varies significantly between fresh roasted turkey breast (around 70 mg per 100g) and commercial deli slices, which can contain 400–700 mg of sodium per 100g due to brining. If sodium intake is a concern, fresh-roasted or low-sodium deli options are worth seeking.
Does It Fit Your Goals?
For weight loss: Turkey breast is an excellent cornerstone protein for a calorie deficit. At roughly 4.5 kcal per gram of protein delivered, it is more calorie-efficient than chicken thigh (about 6 kcal/g protein), salmon (about 5.5 kcal/g), or beef mince at 20% fat (about 8 kcal/g). Pairing a 170g serving (around 230 kcal) with non-starchy vegetables and a small carbohydrate source builds a complete, satisfying meal well within a 500–600 kcal per-meal budget. Use our macro calculator to find your personal protein target and check how turkey breast portions fit within it.
For blood sugar management: Turkey breast is among the most blood-sugar-neutral protein sources available. With negligible carbohydrate content and no glycemic impact, it does not require dosing adjustments for most people using insulin or other glucose-lowering medications. The only caveat is preparation: glazed turkey breast, turkey loaf, or processed turkey products with fillers can contain 5–15g of carbs per serving. For a deeper look at how protein-rich meals interact with blood glucose, our glycemic load calculator can help you model the full meal rather than a single ingredient.
For a broader view of how protein targets support fat loss, see our guide on protein targets for weight loss.
Cooking Method Changes the Numbers
Roasting with no added fat keeps turkey breast at its leanest. Common preparation effects:
- Pan-frying in 1 tbsp oil: adds roughly 120 kcal to the full breast.
- Breaded and baked: adds 30–60 kcal per 100g depending on breadcrumb amount and thickness.
- Deli-sliced (commercial): macros are comparable to roasted, but sodium is substantially higher.
- Ground turkey breast (99% lean): nearly identical macros to sliced breast; useful for patties and mince-based dishes.
The cooking method matters most when estimating total meal calories. Photo-logging the plated dish in CalEye captures the full serving in seconds — snap your turkey meal to log it accurately without manual entry.
Frequently asked questions
- How many calories are in one slice of turkey breast?
- A single thin deli slice of turkey breast (about 28g) contains roughly 30–35 kcal, 6–7g of protein, under 1g of fat, and less than 1g of carbs, based on USDA FoodData Central data for roasted skinless turkey breast.
- Is turkey breast good for weight loss?
- Yes. Turkey breast is one of the highest protein-to-calorie foods available — about 30g of protein per 100g cooked at roughly 135 kcal. Its high protein content supports satiety and preserves lean mass during a calorie deficit, making it a strong staple for fat-loss diets.
- Does turkey breast raise blood sugar?
- Turkey breast contains negligible carbohydrates (under 0.5g per 100g when plain roasted), so it has virtually no effect on blood glucose. It is a suitable protein source for people managing type 2 diabetes or prediabetes, provided it is not prepared with sugary glazes or high-carb coatings.