How Many Calories in Turkey? All Cuts Compared

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

calories in turkey all cuts breast thigh ground

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Turkey calories per 4oz cooked: skinless breast = 180 cal (34g protein — leanest cut), skinless thigh = 210 cal (27g protein), 93% lean ground turkey = 170 cal (30g protein). Turkey breast is one of the leanest protein sources available, comparable to chicken breast in calories but slightly higher in protein per ounce.

🔬 Nutrition Facts — Per 4oz Turkey Breast, No Skin (113g)

Source: USDA FoodData Central · 2026

180

Calories (kcal)

Protein34g

Carbohydrates0g

Fat4g

Fiber0g

Sugar0g

Sodium77mg

🥗 Key Ingredients & Nutrients at a Glance

🔥180 kcalCalories

💪34gProtein

🧈4gFat

🍚0gCarbs

🍽️58% DVSelenium

🍽️56% DVNiacin B3

💊53% DVVitamin B6

🍽️23% DVZinc

📊 Quick Facts

•🦃 Breast no skin (4oz): 180 cal · 34g protein · 4g fat
•🦃 Ground turkey 93% (4oz): 170 cal · 30g protein · 8g fat
•🦃 Thigh no skin (4oz): 210 cal · 27g protein · 11g fat
•💡 Weight loss pick: Ground turkey 93% lean or breast no skin
•⭐ Nutrition: 58% DV selenium, 56% DV niacin, 23% DV zinc per 4oz
•🥊 vs Chicken breast: Similar calories, turkey slightly higher in protein
•⚠️ Deli turkey: Low calorie but very high sodium — check labels

🚨 Top Problems — Solved

❌ Problem

Ground turkey is dry and tasteless in recipes

✅ Solution

93% lean ground turkey dries out because of low fat. Fix: add 1 tbsp olive oil while cooking (+120 cal but vastly better texture), mix in grated zucchini (adds moisture, no flavor), or use 85% lean turkey instead of 93%. Season aggressively with herbs and spices.

❌ Problem

Deli turkey seems healthy but you're not losing weight

✅ Solution

Deli turkey (4oz) = 100–140 cal with 400–600mg sodium per serving. High sodium causes water retention (+2–4 lbs on scale) masking fat loss. Switch to fresh-cooked turkey breast. The scale will move once sodium drops.

❌ Problem

Turkey burger falls apart and tastes bland

✅ Solution

Add 1 egg + 2 tbsp breadcrumbs per pound of ground turkey as binder. Season with garlic, onion powder, Worcestershire sauce. Don't overmix. Cook on medium heat without pressing down. Internal temp 165°F.

❌ Problem

You only eat turkey at Thanksgiving and miss out on lean protein all year

✅ Solution

Turkey breast is one of the leanest proteins year-round: 180 cal, 34g protein per 4oz. Cheaper than chicken at most stores. Meal prep: roast a 3-lb turkey breast Sunday = 10+ servings for the week at ~$1.50/serving.

Turkey Calories: All Cuts Compared

Turkey Cut (4oz cooked)	Calories	Protein	Fat
Breast, no skin	180 cal	34g	4g
Breast, with skin	210 cal	32g	8g
Thigh, no skin	210 cal	27g	11g
Thigh, with skin	250 cal	26g	16g
Ground turkey 93% lean	170 cal	30g	8g
Ground turkey 85% lean	220 cal	28g	13g
Deli slices (4oz)	100–140 cal	20–24g	2–4g

Values approximate. Cooked weights. Individual cuts vary by brand and cooking method.

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❓ Frequently Asked Questions (15)

Click any question to expand the expert answer

How many calories are in turkey?

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Turkey calories per 3oz cooked: skinless breast = 135 cal (25g protein, 3g fat), skinless thigh = 168 cal (22g protein, 8g fat), dark meat with skin = 210 cal (21g protein, 13g fat), ground turkey 93% lean = 165 cal (22g protein, 9g fat).

How many calories in 4oz of turkey breast?

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4oz (113g) skinless turkey breast cooked: approximately 180 calories, 34g protein, 4g fat, 0g carbs. One of the leanest protein sources available — only chicken breast competes at similar protein and calorie levels.

Is turkey good for weight loss?

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Yes — skinless turkey breast is exceptional for weight loss: 180 cal and 34g protein per 4oz. High protein reduces hunger hormones (ghrelin) by 30–40%, preserves muscle during calorie deficit, and has the highest thermic effect of all macronutrients (burns 25–30% of its own calories during digestion).

How many calories in ground turkey vs ground beef?

How many calories in a turkey burger?

How many calories in deli turkey slices?

Is turkey healthier than chicken?

How many calories in Thanksgiving turkey?

How many calories in turkey meatballs?

What vitamins and minerals does turkey have?

Does turkey have tryptophan?

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What is the leanest cut of turkey?

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Can I eat turkey every day?

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.