How Many Calories Are in 2 Ounces of Turkey Breast?

Turkey breast is a lean, protein-packed meat that can be a nutritious addition to a healthy diet. But when managing your calorie intake, it helps to know exactly how many calories are in a typical serving. So how many calories does 2 ounces of turkey breast contain?

Keep reading for a detailed breakdown of the calorie and nutrient content in 2 ounces of boneless, skinless turkey breast meat. You’ll learn how its calories compare to other common meats and get tips for picking healthy portion sizes.

Turkey Breast Nutrition Facts for 2 Ounces

A 2 ounce serving of boneless, skinless roasted turkey breast (light meat) contains approximately:

• Calories: 50
• Fat: 0g
• Carbs: 0g
• Protein: 11g

Turkey breast is nearly fat-free and contains no carbohydrates The majority of its calories come from high-quality lean protein

Turkey breast provides a good amount of B vitamins like niacin, B6, and pantothenic acid. It’s also an excellent source of selenium, with 29% of the Daily Value.

Calorie Comparison to Other Meats

The calorie content of turkey breast is lower than most other types of meat:

• 2 ounces turkey breast: 50 calories
• 2 ounces chicken breast: 54 calories
• 2 ounces lean roast beef: 65 calories
• 2 ounces pork tenderloin: 62 calories
• 2 ounces salmon: 59 calories

Skinless poultry like turkey and chicken tend to be the leanest meat choices by calories. Choosing these lean meats can help keep your meals light.

Calories with Skin On

Leaving the skin on will significantly increase the calorie content of a turkey breast serving:

• 2 ounces turkey breast with skin: 73 calories (46% more)

The extra calories come from skin fat. A 2 ounce serving of roasted turkey skin alone contains about 108 calories and 9 grams of fat.

For the leanest option, stick with skinless turkey breast meat whenever possible. But don’t fret if your turkey still has the skin on — just be mindful of portion sizes.

What 2 Ounces of Turkey Looks Like

If you’re not used to weighing meats, 2 ounces can be hard to visualize on your plate. Here are some points of reference:

• 2 ounces of turkey is about the size of half a smartphone or deck of cards.
• For sliced turkey, it’s approximately 2 slices from the deli counter.
• 2 ounces of ground turkey is a cooked patty that’s just over 3 inches wide and 1/2 inch thick.
• For a whole roast turkey breast, 2 ounces is a small thin slice without skin.

When in doubt, it’s helpful to use a kitchen scale to weigh out accurate portions. Controlling portions is key for managing calorie intake.

Tips for Picking Healthy Turkey Portions

Use these tips to enjoy turkey breast as part of a healthy, calorie-conscious diet:

• Choose skinless turkey whenever possible to limit fat and calories.
• Weigh meats until you’re comfortable visually judging portion sizes.
• Read nutrition labels and get to know calorie amounts in packaged deli meats and sausages.
• Round out meals with low cal veggies and whole grains instead of extra meat.
• Use turkey to top salads instead of higher-fat meats like bacon or cheese.
• Flavor turkey patties and cutlets with herbs and spices instead of oil.
• Avoid frying turkey or cooking with high-fat sauces or glazes.
• Limit higher-calorie processed meats like honey turkey and Cajun turkey.

Health Benefits of Turkey Breast

With its stellar nutrition stats, turkey breast offers several valuable health perks:

• It’s high in protein to support muscle growth and keep you feeling full.
• Turkey provides B vitamins for healthy metabolism and energy levels.
• The selenium in turkey may boost immunity and thyroid health.
• Turkey breast is a naturally low-sodium choice to limit bloating.
• It’s rich in amino acids that may aid workout recovery.
• Turkey contains no carbs, so it’s keto, paleo and diabetic-friendly.

So don’t be afraid to enjoy flavorful, lean turkey breast as part of a balanced diet. Just be mindful of portion sizes and calories. A 2 ounce serving of turkey breast packs a protein punch at just 50 calories!