Turkey Meat Nutrition Facts

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


There are 135 calories in Turkey Meat.


Nutrition Facts
Turkey Meat
Serving Size:


oz (85 grams)

Amount Per Serving
Calories from Fat 29
Calories 135

% Daily Value*

Total Fat 3.3 grams

Saturated Fat 1 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.9 grams
Monounsaturated Fat 1.1 grams

Cholesterol 86 milligrams

Sodium 86 milligrams

Potassium 203 milligrams

Total Carbohydrates 0 grams

Dietary Fiber 0 grams

Sugars 0 grams
Protein 25 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

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

How long would it take to burn off 140 KCal?
Walking (3mph) 36 minutes
Running (6mph) 13 minutes
Bicycling (10mph) 19 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Turkey meat is a popular choice among health-conscious individuals due to its lean profile and rich nutritional content. Whether you’re looking to maintain a healthy weight, build muscle, or simply enjoy a delicious and satisfying meal, turkey meat offers numerous benefits. In this expert article, we will explore the features, benefits, and drawbacks of turkey meat and shed light on why it deserves a place in your diet.
Features of Turkey Meat:

Lean source of protein:

Turkey is a fantastic source of lean protein. A 3-ounce serving of turkey provides a substantial 25 grams of protein. Protein is essential for several bodily functions, including muscle growth, tissue repair, and hormone production. Incorporating turkey into your meals can help you meet your daily protein needs, especially for those following a low-fat or high-protein diet.

Low in calories:

One of the outstanding features of turkey meat is its relatively low calorie content. With just 135 calories per 3-ounce serving, turkey can be a valuable addition to a calorie-controlled diet. Its low-calorie nature makes it an excellent choice for individuals who are trying to manage their weight or create a calorie deficit for weight loss.

Rich in essential nutrients:

Turkey meat is packed with essential nutrients that support overall health and wellness. It is a good source of several vitamins and minerals, including vitamin B12, which is essential for nerve function and red blood cell production, and magnesium, which plays a vital role in numerous biochemical reactions in the body. In addition, turkey meat contains iron, which is necessary for oxygen transport and energy production.
Benefits of turkey meat:

Supports muscle growth and repair:

The high protein content of turkey meat makes it an ideal choice for individuals looking to build and maintain muscle mass. Protein is essential for muscle growth and repair, and turkey provides a complete amino acid profile necessary for these processes. Including turkey in your diet, especially after exercise, can help optimize muscle recovery and promote muscle protein synthesis.

Weight Management:

Turkey’s low calorie, high protein content can be beneficial for weight management. Protein is known to promote satiety, helping you feel fuller for longer and reducing the likelihood of overeating. By incorporating turkey into your meals, you can increase feelings of fullness and satisfaction, making it easier to adhere to a calorie-controlled diet.

Heart-Healthy Option:

Compared to some meats, turkey is relatively low in saturated fat. A high intake of saturated fat has been linked to an increased risk of heart disease. Choosing lean cuts of turkey and removing the skin can further reduce the saturated fat content. By incorporating turkey into your diet, you can enjoy a heart-healthy protein source that supports cardiovascular well-being.

Versatile and delicious:

Turkey is incredibly versatile and can be enjoyed in a variety of ways. It can be roasted, grilled, sautéed, or ground for use in recipes such as burgers, meatballs, stir-fries, and salads. Its mild flavor makes it a great canvas for a wide variety of herbs, spices, and seasonings, allowing you to create delicious and nutritious meals to suit your taste preferences.
Disadvantages of turkey meat:

Potential sodium content:

While turkey meat itself is not high in sodium, processed or pre-seasoned turkey products may contain added salt for flavor and preservation. It’s important to read labels carefully and choose low-sodium options or prepare fresh, unseasoned turkey to control your sodium intake.


Turkey meat is a nutritious and versatile source of protein that offers numerous benefits for individuals seeking a healthy diet. Its lean profile, high protein content, and essential nutrients make it an excellent choice for muscle growth, weight management, and overall wellness. By incorporating turkey into your meals, you can enjoy a delicious and satisfying source of protein while reaping its health benefits. Remember to choose lean cuts and avoid excessive sodium by opting for fresh, unprocessed turkey. Embrace the versatility of turkey and explore the many delicious recipes it can be a part of, adding variety and nutritional value to your diet.

Questions and Answers

Is turkey meat healthier than chicken?
Both turkey and chicken are nutritious protein sources. Turkey meat is generally lower in calories and saturated fat compared to chicken. It also contains beneficial vitamins and minerals like magnesium and niacin. However, chicken has higher vitamin A and vitamin E content. Choosing between the two depends on your specific dietary needs and preferences.
Can turkey meat help with weight loss?
Yes, turkey meat can be a valuable addition to a weight loss diet. It is low in calories and high in protein, which promotes feelings of fullness and supports muscle maintenance. Including turkey meat in your meals can help you manage your calorie intake and create a calorie deficit, which is essential for weight loss.
Is turkey meat a good source of protein for muscle building?
Absolutely! Turkey meat is an excellent source of lean protein, which is essential for muscle building and repair. Its high protein content, combined with a favorable amino acid profile, makes it a beneficial choice for individuals looking to build and maintain muscle mass.
Can I include turkey meat in a heart-healthy diet?
Yes, turkey meat can be part of a heart-healthy diet. It is lower in saturated fat compared to some other meats. Choosing lean cuts of turkey and removing the skin can further reduce its saturated fat content. Incorporating turkey meat into a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats can support heart health.
Can individuals with dietary restrictions consume turkey meat?
Turkey meat is generally suitable for individuals with various dietary restrictions. It is naturally gluten-free and can be included in gluten-free diets. However, if you have specific dietary restrictions or allergies, it’s essential to check the ingredients and preparation methods of processed turkey products, as they may contain additives or allergens. Opting for fresh, unprocessed turkey meat is a safe choice for most dietary needs.