Turkey Calories: Complete Guide to Calories in Turkey Breast, Ground Turkey & More

February 26, 2026

Understanding turkey calories is essential whether you’re tracking macros, planning weight loss meals, or simply comparing protein sources. Turkey is widely recognized as a high-protein, relatively low-calorie meat, but the actual calorie count varies significantly depending on the cut, cooking method, and whether the skin is included.

This comprehensive guide breaks down calories in turkey breast, ground turkey calories, turkey thigh calories, and more, along with comparisons to chicken, beef, and pork.

How Many Calories Are in Turkey?

On average:

Turkey breast (skinless, roasted): ~135–165 calories per 100g
Ground turkey (93% lean): ~170–200 calories per 100g
Dark meat turkey (with skin): ~200–230 calories per 100g

The calorie content of turkey mainly depends on:

Fat percentage
Skin vs. skinless
Cooking method
Portion size

When people search for “how many calories in turkey”, they are usually referring to roasted turkey breast, which is among the leanest options available.

Turkey Calories by Serving Size

Turkey Calories per 100g

Skinless turkey breast: ~135–165 kcal
Ground turkey (lean): ~170–200 kcal
Turkey thigh: ~180–220 kcal

Turkey Calories per Ounce (oz)

1 oz turkey breast: ~40–45 calories
1 oz ground turkey: ~50–60 calories

Turkey Calories per Slice (Deli Turkey)

1 slice deli turkey: ~20–30 calories
(Be cautious processed turkey may contain sodium and added preservatives.)

Turkey Calories per Cup (Chopped)

1 cup diced roasted turkey: ~220–250 calories

Turkey Breast Calories: The Leanest Option

Turkey breast calories are significantly lower compared to darker cuts. Skinless roasted turkey breast provides:

~135–165 calories per 100g
~30g protein per 100g
Very low carbohydrates (0g)

This makes turkey breast a top choice for:

Weight loss diets
High-protein meal prep
Low-fat meal plans
Bodybuilding cutting phases

When searching “low calorie high protein meat”, turkey breast consistently ranks near the top.

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Ground Turkey Calories

Ground turkey calories depend on the fat ratio:

99% lean ground turkey: ~120–140 calories per 100g
93% lean ground turkey: ~170–200 calories per 100g
85% lean ground turkey: ~240+ calories per 100g

If your goal is calorie control, always check the lean percentage on the label. Higher fat = higher calorie density.

Ground turkey is often compared to:

Ground beef calories
Lean protein options
Low-calorie dinner recipes

Dark Meat Turkey Calories (Thigh, Leg, Wing)

Dark meat contains more fat, increasing total calories.

Turkey thigh (with skin): ~200–230 calories per 100g
Turkey drumstick: ~180–220 calories per 100g
Turkey wing: ~220+ calories per 100g

Dark meat offers:

More flavor
Slightly higher fat content
Similar protein levels

If you're calculating turkey calories for weight loss, opt for skinless cuts.

Turkey Calories With Skin vs Skinless

One of the biggest calorie differences comes from the skin.

Turkey with skin: +40–60 extra calories per 100g
Skinless turkey: significantly lower fat and calories

Removing the skin reduces:

Total calorie intake
Saturated fat
Overall fat percentage

For calorie tracking and macro counting, always specify with skin or without skin.

Turkey Nutrition Facts & Macronutrients

Turkey calories come primarily from protein and fat.

Macronutrient Breakdown (100g roasted turkey breast):

Calories: ~150 kcal
Protein: ~29–30g
Fat: ~2–4g
Carbohydrates: 0g

Turkey is also rich in:

Vitamin B6
Vitamin B12
Niacin
Selenium
Zinc
Phosphorus

Because of its high protein-to-calorie ratio, turkey is considered a nutrient-dense food.

Turkey Calories by Cooking Method

Cooking methods significantly affect calorie content.

Roasted Turkey Calories

Moderate calories
Fat drains during cooking

Fried Turkey Calories

Highest calorie option
Oil absorption increases fat content dramatically

Grilled Turkey Calories

Lower fat if no added oil
Popular for healthy meal prep

Smoked Turkey Calories

Similar to roasted
Sodium levels may be higher

Avoid adding butter, gravy, or heavy sauces if you are monitoring calories.

Turkey Calories vs Chicken, Beef & Pork

Turkey Calories vs Chicken Calories

Turkey breast and chicken breast have similar calorie counts
Both are lean protein sources
Skin makes both significantly higher in calories

Turkey Calories vs Beef Calories

Lean ground turkey usually has fewer calories than regular ground beef
Beef contains more saturated fat

Turkey Calories vs Pork Calories

Pork cuts are generally higher in fat
Turkey is often lower calorie per serving

For those searching “best low calorie meat”, turkey consistently competes with chicken for the top spot.

Is Turkey Good for Weight Loss?

Yes, turkey is excellent for weight management because:

High protein increases satiety
Low calorie density (especially breast)
Helps preserve muscle mass
Fits into low-carb, keto, and high-protein diets

Choosing lean, skinless turkey helps control calorie intake while maintaining fullness.

Turkey Calories in Popular Meals

Turkey sandwich calories: 250–400 (depending on bread & sauces)
Thanksgiving turkey plate: 400–800+ (with sides)
Ground turkey taco: 200–300 per serving
Turkey salad: 150–350 depending on dressing

Calories rise quickly when combined with high-calorie sides.

FAQs About Turkey Calories

How many calories are in turkey?

On average, 100g of roasted turkey breast contains around 135–165 calories.

Is turkey lower in calories than chicken?

They are very similar. Skinless turkey breast and chicken breast have nearly identical calorie counts.

Does dark meat turkey have more calories?

Yes. Dark meat contains more fat, which increases total calories.

How many calories are in ground turkey?

Depending on fat percentage, 100g of ground turkey ranges from 120 to 240+ calories.

Is turkey good for a low-calorie diet?

Absolutely. Lean turkey breast is one of the best low-calorie high-protein foods available.

Do cooking methods affect turkey calories?

Yes. Frying significantly increases calories due to oil absorption.

Conclusion

When evaluating turkey calories, the key factors are:

Cut (breast vs thigh)
Fat percentage (ground turkey)
Skin vs skinless
Cooking method
Portion size

For the lowest calorie option, choose skinless turkey breast, roast or grill it, and avoid high-calorie sauces.

If your goal is weight loss, muscle building, or balanced nutrition, turkey remains one of the most versatile and nutrient-dense protein sources available.