How many calories are in roast turkey?
USDA numbers for roasted whole turkey meat without skin, per 3 oz and 4 oz serving, plus how white meat, dark meat and the sides compare.
Roast turkey meat is fairly light for a holiday main, and it is rarely what makes the plate heavy. The USDA entry here is whole turkey, meat only, roasted, which means light and dark meat together without the skin, at 159 calories per 100 g. What people get wrong is the portion: a 3 oz serving (85 g) is about the size of a deck of cards, and a generous holiday helping can easily be two of those.
Calories in roast turkey per 100 g
According to USDA FoodData Central (SR Legacy entry “Turkey, whole, meat only, cooked, roasted”), 100 g of roast turkey contains 159 calories (665 kJ), 29 g of protein, 0 g of carbohydrates and 3.8 g of fat.
| Nutrient (per 100 g) | Amount |
|---|---|
| Calories | 159 |
| Energy (kilojoules) | 665 kJ |
| Protein | 29 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Sugars | 0 g |
| Total fat | 3.8 g |
| Saturated fat | 1.1 g |
| Sodium | 101 mg |
| Cholesterol | 101 mg |
| Potassium | 239 mg |
| Calcium | 13 mg |
| Iron | 1 mg |
| Vitamin C | 0 mg |
Calories per serving
Per-100 g numbers are only useful once you know your portion. Typical servings of roast turkey:
| Serving | Calories | kJ | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 3 oz (85 g) | 135 | 565 | 25 g | 0 g | 3.3 g |
| 4 oz (113 g) | 180 | 754 | 33 g | 0 g | 4.4 g |
Macro breakdown
By energy, roast turkey is about 0% carbohydrate, 77% protein and 23% fat (using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat).
In practice that is about 18 g of protein for every 100 calories. Plain roasted turkey is also low in sodium at 101 mg per 100 g, so the salt on a holiday plate mostly comes from the extras: 1/4 cup of canned turkey gravy alone has about 343 mg.
How roast turkey compares with similar foods
| Food (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hard-boiled egg | 155 | 13 g | 1.1 g | 11 g |
| Chicken drumstick | 155 | 24 g | 0 g | 5.7 g |
| Sliced ham | 164 | 17 g | 3.6 g | 8.8 g |
| Chicken breast | 165 | 31 g | 0 g | 3.6 g |
| Scrambled eggs | 149 | 10 g | 1.6 g | 11 g |
Is roast turkey good for weight loss?
At 159 calories per 100 g with 29 g of protein, roast turkey is a high-protein, relatively low-fat meat, close to roasted chicken breast at 165. Choosing white meat brings it lower still: turkey breast is 147 calories per 100 g, while dark meat is 173. The bigger swings come from the sides, since 1/2 cup of cornbread stuffing made from a mix (100 g) is about 179 calories, more than a 3 oz serving of turkey, and 1/4 cup of canned cranberry sauce adds about 110. Fill half the plate with turkey and vegetables, take the sides in measured spoonfuls, and you can enjoy the meal without guessing.
How to log roast turkey in Cal.AI
Search "roast turkey" in Cal.AI and log 3 oz (85 g, about 135 calories) or 4 oz (113.4 g, about 180 calories), or photograph the whole plate with Scan Food and use Fix Results to adjust each item. Log skin, gravy and stuffing as separate items, since this entry is meat only. The common mistake is logging one 3 oz serving for a plate that holds two, so weigh your portion once if you can.
Frequently asked questions
How many calories are in 3 oz of roast turkey?
A 3 oz serving (85 g) of roasted turkey meat, light and dark mixed and without skin, has about 135 calories according to USDA data, with about 25 g of protein, 3.3 g of fat and no carbohydrate. A 4 oz serving (113.4 g) is about 180 calories with 33 g of protein. Skin and gravy add to both.
Is white or dark turkey meat lower in calories?
White meat is lower. Per 100 g, USDA lists roasted turkey breast at 147 calories and roasted dark meat at 173, with this mixed light and dark entry in between at 159. On a 3 oz serving the gap between dark meat and the mixed figure is only about 12 calories, so choose the meat you enjoy and keep the portion in check.
How much protein is in roast turkey?
Roast turkey has 29 g of protein per 100 g, so a 3 oz serving (85 g) gives about 25 g and a 4 oz serving (113.4 g) about 33 g. With no carbohydrate and 3.8 g of fat per 100 g, that is a lot of protein for 159 calories, which makes turkey a useful base for a filling, lower-calorie meal.
Sources
- U.S. Department of Agriculture, FoodData Central, SR Legacy: “Turkey, whole, meat only, cooked, roasted” (FDC ID 171481). FoodData Central
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