Turkey

Q: How many calories in 3 oz of turkey?

About 147 calories, with roughly 22.5g of protein. 3 oz weighs about 85g. Use the slider above for any other portion.

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

173

cal per 100 g

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= 3.0 oz

Calories

147

Protein

22.5g

Carbs

Fat

5.6g

Protein 64% Carbs 0% Fat 36%

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Turkey is basically 64% 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 173 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 fat1.725 g9%

Cholesterol521 mg174%

Sodium117 mg5%

Potassium177 mg4%

Calcium18 mg1%

Iron3.39 mg19%

Magnesium25 mg6%

Zinc4.29 mg39%

Vitamin C0 mg0%

Vitamin E0.13 mg1%

Vitamin A4619 mcg513%

Vitamin D0 mcg0%

Vitamin B60.546 mg32%

Vitamin B1215.89 mcg662%

Folate303 mcg76%

Niacin8.647 mg54%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Chicken

17 more calories per 100g.

Cal190 Protein28.9 g Fat7.4 g

Turkey

27 more calories per 100g · +3g fat.

Cal200 Protein27.9 g Fat9.8 g

Chicken

36 fewer calories per 100g · -7g protein.

Cal137 Protein19.6 g Fat5.9 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of turkey?

About 147 calories, with roughly 22.5g of protein. 3 oz 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: high protein, low fat, near zero sugar. Hard to argue with.

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