Turkey

Q: How many calories in 0.5 lb of turkey?

About 456 calories, with roughly 30.2g of protein. 0.5 lb weighs about 227g. Use the slider above for any other portion.

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

201

cal per 100 g

Portion explorer

How much are you eating?

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

= 8.0 oz

Calories

456

Protein

30.2g

Carbs

Fat

36.2g

Protein 27% Carbs 0% Fat 73%

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Turkey is 73% 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 201 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 fat5.31 g27%

Cholesterol95 mg32%

Sodium48 mg2%

Potassium173 mg4%

Calcium145 mg11%

Iron1.61 mg9%

Magnesium13 mg3%

Zinc2.9 mg26%

Vitamin C0 mg0%

Vitamin A0 mcg0%

Vitamin B60.21 mg12%

Vitamin B120.26 mcg11%

Folate7 mcg2%

Niacin1.969 mg12%

How it stacks

Compared to its neighbors.

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

Turkey

Almost identical calories · +15g protein.

Cal200 Protein27.9 g Fat9.8 g

Chicken

11 fewer calories per 100g · +16g protein.

Cal190 Protein28.9 g Fat7.4 g

Chicken

14 more calories per 100g · +5g protein.

Cal215 Protein18.6 g Fat15.1 g

Common questions

The stuff people actually ask.

How many calories in 0.5 lb of turkey?

About 456 calories, with roughly 30.2g of protein. 0.5 lb weighs about 227g. 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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