Turkey From Whole

Q: How many calories in 4 oz of turkey from whole?

About 114 calories, with roughly 24.3g 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."

101

cal per 100 g

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= 4.0 oz

Calories

114

Protein

24.3g

Carbs

Fat

1.9g

Protein 85% Carbs 0% Fat 15%

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Turkey From Whole is basically 85% 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 101 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%

Sugar0.05 g—

Saturated fat0.536 g3%

Cholesterol54 mg18%

Sodium206 mg9%

Potassium242 mg5%

Calcium14 mg1%

Iron0.54 mg3%

Magnesium25 mg6%

Zinc1.3 mg12%

Vitamin C0 mg0%

Vitamin E0.06 mg0%

Vitamin A6 mcg1%

Vitamin D0.1 mcg1%

Vitamin B60.775 mg46%

Vitamin B120.63 mcg26%

Folate7 mcg2%

Niacin9.924 mg62%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Chicken

18 more calories per 100g.

Cal119 Protein21.4 g Fat3.1 g

Chicken

23 more calories per 100g · -4g protein.

Cal124 Protein17.9 g Fat4.5 g

Chicken

36 more calories per 100g · +4g fat.

Cal137 Protein19.6 g Fat5.9 g

Common questions

The stuff people actually ask.

How many calories in 4 oz of turkey from whole?

About 114 calories, with roughly 24.3g 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 from whole 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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