Turkey

Q: How many calories in unit (yield from 1 lb ready-to-cook turkey) of turkey?

About 151 calories, with roughly 20.5g of protein. unit (yield from 1 lb ready-to-cook turkey) weighs about 105g. Use the slider above for any other portion.

The default answer to "what am I eating for protein."

144

cal per 100 g

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= 3.7 oz

Calories

151

Protein

20.5g

Carbs

Fat

7.1g

Protein 56% Carbs 0% Fat 44%

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Turkey is basically 56% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 144 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Raw → Cooked

Meat loses roughly 25% of its weight to water during cooking. 4 oz raw becomes about 3 oz cooked. Every number here is for cooked weight — if your scale or recipe reads raw, multiply by 0.75 first.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Saturated fat2.06 g10%

Cholesterol71 mg24%

Sodium74 mg3%

Potassium273 mg6%

Calcium17 mg1%

Iron1.72 mg10%

Magnesium21 mg5%

Zinc3.09 mg28%

Vitamin C0 mg0%

Vitamin A1 mcg0%

Vitamin B60.34 mg20%

Vitamin B120.39 mcg16%

Folate10 mcg3%

Niacin2.947 mg18%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Chicken

Almost identical calories.

Cal137 Protein19.6 g Fat5.9 g

Chicken

20 fewer calories per 100g.

Cal124 Protein17.9 g Fat4.5 g

Chicken

25 fewer calories per 100g · -4g fat.

Cal119 Protein21.4 g Fat3.1 g

Common questions

The stuff people actually ask.

How many calories in unit (yield from 1 lb ready-to-cook turkey) of turkey?

About 151 calories, with roughly 20.5g of protein. unit (yield from 1 lb ready-to-cook turkey) weighs about 105g. Use the slider above for any other portion.

Grilled vs. baked vs. pan-seared — do the calories differ?

Not from the cooking method itself. All three yield roughly the same numbers per 100g cooked. What changes calories is what you add: a tablespoon of olive oil is +120 cal, a sugary marinade can add 40–80 per portion.

Is turkey actually healthy, or is that marketing?

By the numbers on this page: high protein, low fat, near zero sugar. Hard to argue with.

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