Turkey

Q: How many calories in 4 oz of turkey?

About 145 calories, with roughly 20.6g of protein. 4 oz weighs about 113g. Use the slider above for any other portion.

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

128

cal per 100 g

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= 4.0 oz

Calories

145

Protein

20.6g

Carbs

Fat

6.2g

Protein 60% Carbs 0% Fat 40%

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Turkey is basically 60% 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 128 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%

Sugar0 g—

Saturated fat1.664 g8%

Cholesterol415 mg138%

Sodium131 mg6%

Potassium214 mg5%

Calcium20 mg2%

Iron8.94 mg50%

Magnesium24 mg6%

Zinc3.37 mg31%

Vitamin C24.5 mg27%

Vitamin E0.24 mg2%

Vitamin A8058 mcg895%

Vitamin D1.3 mcg7%

Vitamin B61.04 mg61%

Vitamin B1219.73 mcg822%

Folate677 mcg169%

Niacin11.233 mg70%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Chicken

Almost identical calories.

Cal124 Protein17.9 g Fat4.5 g

Chicken

Almost identical calories · +3g protein.

Cal119 Protein21.4 g Fat3.1 g

Chicken

Almost identical calories.

Cal137 Protein19.6 g Fat5.9 g

Common questions

The stuff people actually ask.

How many calories in 4 oz of turkey?

About 145 calories, with roughly 20.6g of protein. 4 oz weighs about 113g. 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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