Chicken, Turkey & Lean Meats
Protein in Turkey Breast: Protein, Calories, and Meal Ideas
Cooked turkey breast is a very lean complete protein, similar to chicken breast but with a slightly different flavor and texture.
Protein per serving
44g
150 g cooked turkey breast / about 5.3 oz
Calories per serving
203
150 g serving
Protein per 100g
29g
135 calories per 100 g
Protein density
21.5g
protein per 100 calories
Turkey Breast Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 150 g cooked turkey breast / about 5.3 oz | 44g | 203 |
| Per 100 g | 100 g | 29g | 135 |
| Protein density | 100 calories | 21.5g | 100 |
Representative source entry: Turkey, retail parts, breast, meat only, cooked, roasted. Use cooked, skinless turkey breast values for sliced roast turkey. Deli turkey can be higher in sodium and may have different calories.
Good for weight loss? Excellent
Turkey breast is lean, filling, and high in protein for its calories, making it easy to fit into a calorie deficit.
Good for muscle gain? Excellent
Turkey breast provides complete, leucine-rich protein and can anchor a 35-45 g protein meal for muscle gain.
Meal Ideas with Turkey Breast
Turkey breast rice bowl with roasted vegetables
Turkey wrap with Greek yogurt ranch
Turkey slices with potatoes and salad
Turkey breast sandwich with cottage cheese on the side
How to Use Turkey Breast
Best Use Cases
Turkey breast works best when you want a poultry option that is lean, mild, and easy to batch cook without relying on chicken every day.
- Use roasted turkey breast for bowls, wraps, sandwiches, and meal-prep plates.
- Choose it when a lunch needs 35-45 g protein without much added fat.
- Pair it with potatoes, rice, beans, or fruit when the meal needs more training fuel.
Common Mistakes
Most tracking errors come from using deli turkey or skin-on roasted turkey when the page values are based on cooked breast meat only.
- Deli turkey often has added water and sodium, so the protein per ounce can be lower.
- Skin, gravy, oil, and stuffing should be tracked separately.
Tracking Tips
- Use cooked weight when tracking cooked turkey breast.
- Track gravy, oil, skin, and sauces separately.
- Check labels for deli turkey because added water changes protein density.
Compare Similar Protein Foods
Common Questions
Is turkey breast leaner than chicken breast?
They are very close. Turkey breast is usually very lean and high in protein, but exact calories depend on whether the entry is roasted breast meat, deli turkey, or skin-on turkey.
Should I track turkey breast raw or cooked?
Track it the same way it was weighed. If you use cooked USDA values, weigh cooked turkey breast after roasting, slicing, or reheating.
Is deli turkey the same as roasted turkey breast?
No. Deli turkey can contain added water, salt, and binders. Use the package label for deli meat and the USDA cooked breast entry for plain roasted turkey.
Is turkey breast good for high-protein meal prep?
Yes. It reheats well, stays lean, and can anchor meals with 35-45 g of protein when portions are weighed cooked.
Sources reviewed
- USDA FoodData Central: Turkey, retail parts, breast, meat only, cooked, roasted - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition