How Many Calories Are in a Turkey Breast? An In-Depth Look

Turkey breast is a popular, lean protein choice that can be a nutritious addition to a balanced diet. But before you dig into a juicy turkey sandwich or go for seconds at Thanksgiving dinner, you may wonder – how many calories are actually in turkey breast meat? Let’s take an in-depth look.

An Overview of Turkey Breast Nutrition

Turkey breast is the lean, white meat that comes from the breast of a turkey. It’s considered one of the leanest protein sources, since it’s low in fat and calories compared to cuts like turkey thigh or turkey wings.

A 3 ounce serving of roasted, boneless, skinless turkey breast contains approximately:

• 128 calories
• 3 grams of fat
• 0 grams of carbohydrates
• 26 grams of protein

Turkey is also packed with important micronutrients like:

• Niacin – helps convert food into energy
• Vitamin B6 – supports immune function
• Phosphorus – builds strong bones and teeth
• Zinc – boosts wound healing
• Selenium – acts as an antioxidant

Overall turkey breast is high in protein low in fat, and contains no carbs, making it a nutrient-dense choice.

Calorie Count in Different Cuts and Portions

The number of calories in turkey breast can vary somewhat depending on the specific cut and portion size.

Raw Turkey Breast

Raw, skinless turkey breast contains:

• 100 grams (3.5 oz) – 119 calories
• 1 pound – 473 calories

Cooking turkey breast adds a small number of calories

• 100 grams cooked – 128 calories
• 1 pound cooked – 513 calories

Deli Sliced Turkey Breast

Pre-sliced deli turkey breast contains slightly more calories and fat due to processing and additives:

• 2 slices (56g) – 60 calories, 1.5g fat
• 4 slices (112g) – 120 calories, 3g fat

Roasted Turkey Breast

Roasting adds flavor and juice without packing on many extra calories:

• 3 ounces – 128 calories
• 4 ounces – 170 calories
• 1/2 breast (~8 oz) – 340 calories

Ground Turkey Breast

Ground turkey breast is lean and versatile:

• 100 grams – 120 calories
• 4 ounces raw – 158 calories
• 4 ounces cooked – 166 calories

Turkey Breast Cutlets

Cutlets are quick-cooking and convenient:

• 1 cutlet (3 oz) – 125 calories
• 2 cutlets (6 oz) – 250 calories

The Impact of Skin and Cooking Method

Two factors that can significantly increase the calories in turkey breast are the skin and cooking method:

• Skin-on – Skin adds about 50 extra calories per 3 ounce serving. A skin-on breast contains closer to 180 calories.

• Fried – Frying or breading turkey adds more calories from oil. A fried 3 ounce cutlet may have 200+ calories compared to 125 for a plain grilled or baked cutlet.

To keep calories in check, opt for skinless, roasted or grilled turkey breast over fried or skin-on versions.

Calories in a Turkey Sandwich or Wrap

A typical turkey sandwich or wrap with fixings will contain 300-500 calories, depending on ingredients.

For example:

• Turkey breast, 2 slices whole wheat bread, mustard, lettuce, tomato – 300 calories
• Turkey breast, pita, hummus, veggies – 350 calories
• Turkey breast, tortilla, cheese, bacon, mayo – 500 calories

Pick whole grain breads, limit cheese and condiments, and pile on the veggies to keep your sandwich light.

How Turkey Breast Fits Into a Weight Loss Diet

At 100-170 calories per 3-4 ounce serving, turkey breast can be a slimming protein choice.

Some easy ways to enjoy turkey breast on a diet:

• Build a salad with turkey breast chunks, greens, avocado, beans, and light dressing
• Stuff a pita with sliced turkey, cucumber, tomato, and tahini sauce
• Grill or bake turkey cutlets and serve with roasted veggies
• Make lettuce wraps with turkey, hoisin sauce, carrot, and cabbage
• Cook ground turkey breast as a lower-calorie substitute in recipes like chili, burgers, meatballs, or tacos

Focus on turkey’s protein and pair it with non-starchy vegetables for a satisfying, reduced-carb meal.

Healthy Ways to Flavor Turkey Breast

Plain turkey breast can sometimes taste dry on its own. Luckily, there are plenty of ways to add big flavor without excess calories:

• Fresh herbs – Rosemary, thyme, sage, and parsley liven up mild turkey.

• Spices and rubs – Cumin, chili powder, garlic powder, oregano, and jerk seasoning add kick.

• Marinades – Soak turkey cutlets in a mix of oil, citrus juice, mustard, and herbs.

• Salsa or tangy sauces – Top baked turkey with fresh salsa or stir fry with apricot glaze for a flavor boost.

• Aromatics – Sautee turkey with flavors like garlic, shallots, lemon zest, and ginger.

Health Benefits of Turkey Breast

With its stellar nutrition stats, enjoying turkey breast in moderation offers several potential wellness perks:

• Lean protein – Keeps you full and supports muscle growth as part of an active lifestyle.

• Rich in B-vitamins – Key for energy production, nerve function, and red blood cell formation.

• Anti-inflammatory – Selenium and amino acids like glycine in turkey may help control inflammation.

• Heart health – Turkey breast’s combination of protein, vitamins, and mono-unsaturated fatty acids promotes heart health.

• Low sodium – Fresh turkey is very low in sodium, making it appropriate for many dietary needs.

Aim for 2-3 servings of lean turkey breast per week as part of a balanced diet for optimal health.

The Bottom Line

So how many calories are in turkey breast? The exact amount can range from 100-200+ per 3-4 ounce serving depending on the cut, cooking method and whether skin is included. To keep calories on the lower end, opt for roasted, grilled or boiled skinless turkey breast. Paired with nutritious sides and toppings, turkey can be a slimming source of lean protein as part of an overall healthy diet.