Turkey: Calories, Nutrition & Healthier Swaps
155 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: low salt: medium fiber: low
Turkey is lean poultry with plenty of protein, close to chicken in makeup; breast meat is the leanest part.
Turkey nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 150 g |
|---|---|---|
| Calories | 155 kcal | 233 kcal |
| Protein | 29 g | 44 g |
| Fat | 4 g | 6 g |
| incl. saturated | 1.2 g | 1.8 g |
| Carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Salt | 0.4 g | 0.6 g |
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.
Turkey: nutrition highlights
A serving (serving, 150 g) provides 44 g of protein — about 78% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).
On the open Nutri-Score algorithm, turkey gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (serving, 150 g) 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.
Healthier swaps for Turkey
There's no swap in our base that is clearly better at the same calories — turkey is already one of the better choices in its category.
More in meat & poultry
Chicken BreastChicken ThighBeef SteakGround BeefPorkLambBeef LiverBaconHot Dog SausagesChicken Nuggets