Calories in Turkey Breast
Cooked skinless turkey breast contains 135 kcal and 30g of protein per 100g — one of the leanest and highest-protein meats available.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 4 oz cooked turkey breast (113g) | 153 | 0 | 34 | 1.8 | — |
| 6 oz cooked turkey breast (170g) | 230 | 0 | 51 | 2.7 | — |
| 100g cooked turkey breast | 135 | 0 | 30 | 1.6 | — |
| 1 slice deli turkey (28g) | 30 | 0.7 | 5 | 0.5 | — |
| 100g roast turkey with skin | 189 | 0 | 28 | 7.5 | — |
About these numbers
Turkey breast is essentially identical to chicken breast in calorie and protein content — 135 kcal per 100g cooked with 30g of protein. The protein density (22g per 100 kcal) is among the highest available in whole foods. Deli turkey slices (sliced thin) provide ~5g of protein at just 30 kcal per slice — excellent for cut-phase eating.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories in turkey breast?
- Cooked skinless: 135 kcal per 100g; 4 oz serving = 153 kcal with 34g protein. With skin: 189 kcal per 100g. Per slice of deli turkey (~28g): 30 kcal with 5g protein.
- Turkey breast vs chicken breast?
- Functionally identical. Chicken breast: 165 kcal per 100g with 31g protein. Turkey breast: 135 kcal per 100g with 30g protein. Turkey is very slightly leaner. Use whichever you prefer; nutrition is essentially the same.
- Is deli turkey good for weight loss?
- Excellent. Per slice (30 kcal, 5g protein), it's one of the most calorie-efficient protein sources available. 3-4 slices in a sandwich delivers 15-20g protein at minimal calories. Watch for sodium (deli meats are typically 400-700mg per serving).
- Is turkey diabetes-friendly?
- Yes — zero carbs, high protein. Pair with whole-grain bread and vegetables for satiety. The high protein content (30g per 4 oz) slows glucose absorption when paired with carb sources.
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