Turkey

Q: How many calories in patty (cooked from 4 oz raw) of turkey?

About 153 calories, with roughly 14.4g of protein. patty (cooked from 4 oz raw) weighs about 85g. Use the slider above for any other portion.

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

180

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 3.0 oz

Calories

153

Protein

14.4g

Carbs

Fat

10.7g

Protein 37% Carbs 0% Fat 63%

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Turkey is 63% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

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 180 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 fat3.414 g17%

Cholesterol78 mg26%

Sodium54 mg2%

Potassium202 mg4%

Calcium33 mg3%

Iron1.32 mg7%

Magnesium19 mg5%

Zinc2.75 mg25%

Vitamin C0 mg0%

Vitamin E0.08 mg1%

Vitamin A30 mcg3%

Vitamin D0.4 mcg2%

Vitamin B60.485 mg29%

Vitamin B121.3 mcg54%

Folate6 mcg2%

Niacin5.075 mg32%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Chicken

10 more calories per 100g · +12g protein.

Cal190 Protein28.9 g Fat7.4 g

Turkey

20 more calories per 100g · +11g protein.

Cal200 Protein27.9 g Fat9.8 g

Chicken

35 more calories per 100g.

Cal215 Protein18.6 g Fat15.1 g

Common questions

The stuff people actually ask.

How many calories in patty (cooked from 4 oz raw) of turkey?

About 153 calories, with roughly 14.4g of protein. patty (cooked from 4 oz raw) weighs about 85g. 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: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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