Turkey Nutrition Facts: Calories, Vitamins & Minerals
Turkey nutrition facts per 100 g and per serving
Figures are for: Roast turkey
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 155 kcal | 233 kcal |
| Energy (kilojoules) | 649 kJ | 973 kJ |
| Protein | 29 g | 44 g |
| Fat | 4 g | 6 g |
| incl. saturated | 1.2 g | 1.8 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.4 g | 0.6 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
155 kcal (649 kJ) per 100 g · P/F/C 29/4/0 g
Serving (150 g) — 233 kcal (973 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
Is turkey healthy?
Yes. On its nutrient profile, turkey is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 44 g per serving — 79% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving is 150 g: 233 kcal, 44 g protein, 6 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Turkey is lean poultry with plenty of protein, close to chicken in makeup; breast meat is the leanest part.
protein 76%fat 24%carbs 0%
Vitamins and minerals in turkey
Per 100 g, the standouts are niacin — 9.5 mg, 59% of the Daily Value (#3 of 29 in our meat & poultry section); selenium — 31 mcg, 56% of the Daily Value; vitamin B12 — 0.94 mcg, 39% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.05 mg | 0.07 mg | 6% |
| Riboflavin (B2) | 0.28 mg | 0.42 mg | 32% |
| Niacin (B3) | 9.5 mg | 14 mg | 89% |
| Vitamin B6 | 0.64 mg | 0.96 mg | 57% |
| Folate (B9) | 9 mcg | 14 mcg | 3% |
| Vitamin B12 | 0.94 mcg | 1.4 mcg | 59% |
| Potassium | 239 mg | 359 mg | 8% |
| Magnesium | 29 mg | 44 mg | 10% |
| Phosphorus | 222 mg | 333 mg | 27% |
| Iron | 1 mg | 1.5 mg | 9% |
| Zinc | 2.5 mg | 3.8 mg | 34% |
| Copper | 0.09 mg | 0.14 mg | 15% |
| Selenium | 31 mcg | 46 mcg | 84% |
| Cholesterol | 101 mg | 152 mg | 51% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Turkey, whole, meat only, cooked, roasted” (FDC ID 171481, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Turkey calories by weight, 50–300 g
150 g of turkey has 233 calories and 200 g has 310. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 78 | 15 / 2 / 0 |
| 100 g | 155 | 29 / 4 / 0 |
| 150 g — typical serving | 233 | 44 / 6 / 0 |
| 200 g | 310 | 58 / 8 / 0 |
| 250 g | 388 | 73 / 10 / 0 |
| 300 g | 465 | 87 / 12 / 0 |
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Turkey: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Turkey breast, raw | 114 | 24 / 1.5 / 0.1 |
| Roast turkey | 155 | 29 / 4 / 0 |
How much movement is one serving?
A 150 g serving is 233 kcal — roughly 76 min of easy walking or 29 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Turkey: swaps and alternatives
No need to swap: turkey already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 1.2 g (over 5 g) and salt 0.4 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair turkey with
A serving of turkey has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of turkey.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Turkey | A | 233 | 44 | 0 |
| Pork Tenderloin | A | 221 | 39 | 0 |
| Chicken Thigh | A | 315 | 36 | 0 |
Turkey vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Duck | 135 | 18 / 6 / 0.9 |
| Chicken Breast | 137 | 29 / 1.8 / 0 |
| Peameal Bacon | 146 | 28 / 2.8 / 1.8 |
| Turkey | 155 | 29 / 4 / 0 |
| Chicken Drumsticks | 161 | 18 / 9.2 / 0.1 |
| Beef Liver | 165 | 20 / 8 / 4 |
| Ground Turkey | 185 | 25 / 9.5 / 0 |
Turkey: head-to-head comparisons
FAQ
How many calories are in 100 g of turkey?
100 g of turkey has 155 calories, with 29 g protein, 4 g fat and 0 g carbohydrates.
How many calories are in a serving of turkey?
A 150 g serving has 233 calories: 44 g protein, 6 g fat and 0 g carbs.
What are the macros of turkey?
Per 100 g: 29 g protein, 0 g carbs and 4 g fat. By calories that's about 76% protein, 0% carbs and 24% fat.
How long do you have to walk to burn a serving of turkey?
About 76 min of easy walking or 29 min of cycling for a 70 kg (154 lb) person — that's the 233 calories in a 150 g serving.
What vitamins and minerals are in turkey?
Per 100 g, turkey is richest in niacin (9.5 mg, 59% DV), selenium (31 mcg, 56% DV), vitamin B12 (0.94 mcg, 39% DV) — from USDA FoodData Central record 171481.
How much fiber is in turkey?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
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