Turkey Nutrition Facts

Calories, fat, protein, and carbohydrate values for Turkey.


There are 214 calories in Turkey.


Nutrition Facts
Serving Size:


oz, cooked (113 grams)

Amount Per Serving
Calories from Fat 75
Calories 214

% Daily Value*

Total Fat 8.4 grams

Saturated Fat 2.4 grams

Trans Fat 0.1 grams
Polyunsaturated Fat 2.4 grams
Monounsaturated Fat 3 grams

Cholesterol 124 milligrams

Sodium 117 milligrams

Potassium 271 milligrams

Total Carbohydrates 0.1 grams

Dietary Fiber 0 grams

Sugars 0 grams
Protein 32 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Meat / Poultry / Seafood > Prepared / Processed > Poultry

How long would it take to burn off 210 KCal?
Walking (3mph) 58 minutes
Running (6mph) 21 minutes
Bicycling (10mph) 30 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Turkey is a versatile and popular meat that is enjoyed by people all over the world. Not only is it delicious, but it also offers several health benefits. In this expert article, we will explore the characteristics, benefits, and drawbacks of turkey as a food choice.

Features of turkey:

– Low-calorie option: Turkey is relatively low in calories compared to other meats. A 4-ounce serving of cooked turkey contains about 214 calories, making it a good choice for those watching their calorie intake.
– High in protein: Turkey is an excellent source of protein, providing a substantial 32 grams in a 4-ounce serving. Protein is essential for building and repairing tissue, supporting muscle growth, and promoting satiety.
– Low in carbohydrates and fat: Turkey is naturally low in carbohydrates, making it a great option for those on a low-carb diet. It also has a moderate fat content of 8.4 grams per serving.

Benefits of Turkey:

– Rich in essential nutrients: Turkey is a good source of several essential nutrients, including vitamins and minerals. It contains B vitamins such as niacin and vitamin B6, which are important for energy production and brain function. Turkey also provides minerals such as potassium, which supports heart health, and iron, which is necessary for oxygen transport in the body.
– Lean protein source: Turkey is considered a lean protein option because it is low in saturated fat. Choosing lean proteins like turkey can help maintain healthy cholesterol levels and reduce the risk of heart disease.
– Supports muscle growth and repair: The high protein content of turkey makes it an excellent choice for individuals looking to build and maintain muscle mass. Protein is essential for repairing and rebuilding muscle tissue after exercise or physical activity.
– Promotes satiety: The combination of protein and low calorie content in turkey may help promote feelings of fullness and satiety. Including turkey in your meals can help with weight management and reduce the likelihood of overeating.

Disadvantages of turkey:

– Potential allergenicity: Some individuals may be allergic to or develop allergic reactions to turkey. It is important to be aware of any potential food allergies or sensitivities before consuming turkey.
– Sodium content: While turkey itself is not high in sodium, processed turkey products, such as deli meats or sausages, may contain added sodium for preservation. It is important to read labels carefully and choose low-sodium options whenever possible.
– Cooking challenges: Preparing turkey can be time-consuming, especially when roasting a whole bird. In addition, overcooking turkey can result in a dry texture. Proper cooking techniques and monitoring internal temperatures are critical to achieving a moist and flavorful turkey.
The bottom line:
Turkey is a nutritious and versatile food choice that offers several benefits. It is a lean source of protein, low in calories and carbohydrates, while providing essential nutrients. Including turkey in your diet can help support muscle growth, promote satiety, and contribute to a balanced diet. However, it is important to be aware of the potential allergenicity and sodium content of processed turkey products. By understanding the characteristics, benefits, and drawbacks of turkey, individuals can make informed decisions about incorporating it into their meals for a healthy and satisfying dining experience.

Questions and Answers

Is Turkey a Healthy Choice for Weight Management?

Yes, turkey can be a healthy choice for weight management. It is a lean source of protein and relatively low in calories. Protein helps promote satiety, which can help with weight loss or weight maintenance goals.

Can turkey be part of a low-carb diet?

Absolutely! Turkey is naturally low in carbohydrates, making it a suitable option for individuals on a low-carb diet. It is a great source of lean protein without adding excessive carbohydrates to your meals.

Are there any potential allergy concerns with turkey?

Yes, some individuals may be allergic to or develop allergic reactions to turkey. If you have a known allergy to poultry or experience symptoms after eating turkey, it is important to avoid it and seek medical advice.

How can I make sure my turkey is moist and flavorful when I cook it?

To ensure a moist and flavorful turkey, it is important to avoid overcooking. Use a meat thermometer to monitor the internal temperature and cook until it reaches a safe temperature (165°F or 74°C). Basting the turkey with stock or butter while cooking can also help keep it moist.

Are there alternatives for people who cannot eat turkey?

Yes, there are alternatives for people who cannot consume turkey. Chicken is a common substitute for turkey in recipes. For those on a vegetarian or vegan diet, plant-based alternatives such as tofu, tempeh, or seitan can be used to replace turkey in certain dishes.
<P>Please note that if you have specific dietary concerns or health conditions, it is always recommended to consult with a healthcare professional or registered dietitian for personalized advice.