TurkeyPoultry
157
kcal / 100g
229
kcal / 1 unit (yield from 1 lb ready-to-cook turkey)
5 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 157kcal | — |
| Protein | 21.89g | 44% |
| Total lipid (fat) | 7.02g | 9% |
| Fatty acids, total saturated | 1.91g | 10% |
| Cholesterol | 65mg | 22% |
| Carbohydrate, by difference | 0g | 0% |
| Fiber, total dietary | 0g | 0% |
| Sodium, Na | 59mg | 3% |
Vitamins & Minerals
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Selenium contributes to normal spermatogenesis EU register →
Selenium contributes to the maintenance of normal hair EU register →
Selenium contributes to the maintenance of normal nails EU register →
Selenium contributes to the normal function of the immune system EU register →
Selenium contributes to the normal thyroid function EU register →
Selenium contributes to the protection of cells from oxidative stress EU register →
Niacin contributes to normal psychological function EU register →
Niacin contributes to normal energy-yielding metabolism EU register →
Niacin contributes to normal functioning of the nervous system EU register →
Niacin contributes to the maintenance of normal mucous membranes EU register →
Niacin contributes to the maintenance of normal skin EU register →
Niacin contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Vitamin B12 contributes to normal energy-yielding metabolism EU register →
Vitamin B12 contributes to normal functioning of the nervous system EU register →
Vitamin B12 contributes to normal homocysteine metabolism EU register →
Vitamin B12 contributes to normal psychological function EU register →
Vitamin B12 contributes to normal red blood cell formation EU register →
Vitamin B12 contributes to the normal function of the immune system EU register →
Vitamin B12 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B12 has a role in the process of cell division EU register →
Diet Compatibility
- VeganNo
No — Turkey is not vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianNo
No — Turkey is not vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Turkey is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Turkey is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Turkey is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Turkey is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Turkey is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Turkey is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Turkey is keto-friendly (0 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Turkey is low-carb (0 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarUnclear
We can't determine whether Turkey is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Turkey is high in protein (21.89 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Turkey is not low-fat (7.02 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Turkey is not low-calorie (157 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Every USDA-analyzed turkey preparation — raw breast, whole roasted bird, skinless roasted breast, and ground cooked — contains 0g carbohydrate per 100g.
That makes turkey naturally compatible with low-carb and ketogenic eating patterns. [8]Skinless roasted turkey breast provides about 147 kcal, 30g protein, 2g fat and 0g carbohydrate per 100g.
Those macros are commonly cited as a good fit for low-carb and ketogenic diets. [9]Plain, unprocessed turkey is naturally gluten-free, per Celiac.com.
The risk comes from added ingredients — self-basting injections, marinades, or gluten-based fillers in processed or pre-seasoned turkey products — not the meat itself. [10]Turkey is a no-FODMAP food, per Schär, since FODMAPs are carbohydrate-based and plain turkey has essentially none.
That said, dishes seasoned with onion, garlic, or high-FODMAP sauces and stuffings aren't automatically low-FODMAP just because the turkey itself is. [11]Chicken and turkey meat are highly cross-reactive allergens — someone allergic to one is very likely allergic to the other.
Primary poultry meat allergy itself is rare, though documented cross-reactivity has also been reported with duck and goose in some patients. [12]
Health Benefits
Turkey is a lean, high-protein food, and higher-protein diets are linked to greater satiety than diets higher in carbohydrate or fat.
That satiety effect is one reason protein-rich foods like turkey often come up in weight-management strategies. [1]A 2021 dose-response meta-analysis of 24 cohort studies found that replacing red or processed meat with poultry was linked to lower all-cause mortality, cardiovascular disease, coronary heart disease and stroke risk.
The researchers rated the certainty of this evidence as low to very low, so it reads as a suggestive pattern rather than a settled finding. [2]In this analysis, every 50g/day of unprocessed red meat was linked to about 9% higher coronary heart disease risk, and every 50g/day of processed meat to about 18% higher risk.
Poultry, including turkey, showed no clear link to heart disease risk in the same comparison. [3]A separate 30-year study of 29,682 US adults linked each extra 2 servings of poultry per week to about 4% higher cardiovascular disease risk, a smaller effect than for red meat.
That contrasts with the more favorable findings above, and the study's own authors called the evidence too weak for a firm recommendation. [4]The WHO's IARC classifies processed meat — including turkey bacon, sausage and deli meat — as Group 1, "carcinogenic to humans," with each 50g/day portion linked to about 18% higher colorectal cancer risk.
Plain, unprocessed turkey meat itself isn't covered by that classification, since poultry counts as white meat rather than red meat. [5]Health authorities generally recommend choosing light, skinless turkey meat over dark meat or skin-on cuts, and fresh turkey over processed forms.
This helps limit saturated fat and sodium intake. [6]
Storage & Buying Tips
Keep turkey refrigerated at 40°F or below, or frozen at 0°F or below — frozen turkey stays safe indefinitely, though quality drops over time.
Fresh whole turkey keeps 1-2 days in the fridge, or up to 12 months in the freezer for best quality. Fresh turkey parts keep 1-2 days fridge / up to 9 months frozen, and ground turkey keeps 1-2 days fridge / 3-4 months frozen.
Cooked turkey keeps 3-4 days refrigerated, or up to 4 months frozen. Whichever form you're cooking, it needs to reach 165°F throughout — thickest part of the breast, innermost thigh, and wing — to be safe to eat. [7]
Frequently Asked Questions
Is it safe to eat turkey every day for protein?
Yes, in reasonable amounts. A roughly 3-ounce serving of light, skinless turkey is the portion nutrition sources typically point to, since skin and dark meat add extra saturated fat.
Sticking with fresh turkey rather than processed versions also matters — processed forms tend to run much higher in sodium. The American Heart Association gives the same basic guidance: watch portion size and skip the skin, particularly once servings run larger than that 3-ounce baseline. [6]
Can pregnant women safely eat deli turkey without heating it?
No. The CDC recommends heating deli turkey, cold cuts, and similar ready-to-eat meats to 165°F — or until steaming hot — before eating them during pregnancy, rather than eating them cold.
The concern is Listeria, which is rare but can cross to a developing baby and cause serious complications when it does occur. That risk-to-severity profile is why the precaution applies even though most people never encounter it. [13]
What causes that sleepy feeling after eating turkey on Thanksgiving?
Mostly not turkey's fault — the tryptophan explanation is a popular myth. Turkey's tryptophan levels are similar to or lower than chicken and beef, and far below cheese, nowhere close to a sleep-inducing dose.
Researchers point instead to the meal itself: a large, carb-heavy, calorie-dense plate causes blood sugar swings and diverts blood flow to digestion, while overeating and alcohol add to the drowsiness. Tryptophan also has to compete with other amino acids to reach the brain, which limits its effect anyway. [14]
Is dark meat turkey significantly higher in fat than white meat?
Yes — and skin makes the gap even bigger. Per USDA data, skinless roasted turkey breast runs about 2.1g fat and 147 kcal per 100g.
A whole roasted bird with meat and skin — which mixes in dark meat — jumps to about 7.4g fat and 189 kcal per 100g. Legs and thighs (dark meat) consistently run higher in fat and calories than breast meat on their own, skin aside, so skipping the skin and favoring breast meat both help. [9]
How do you properly thaw a frozen whole turkey safely?
USDA lists three safe options. Refrigerator thawing is the safest and most recommended, at roughly 24 hours per 4-5 pounds of turkey.
Cold-water thawing works too, about 30 minutes per pound with the turkey submerged in its packaging and the water changed every 30 minutes. It must go straight into the oven once thawed.
Microwave thawing is a third option, following the appliance's defrost settings, and it also needs immediate cooking afterward. Skip the counter or garage entirely — neither keeps temperature controlled. [15]
Is ground turkey actually lower in calories than ground beef?
Not automatically — the lean-to-fat ratio drives the calorie count more than the type of meat does. At the same 93%-lean ratio, USDA data puts a 4-ounce serving of ground beef and ground turkey within a few calories of each other: about 172 kcal for beef versus 170 kcal for turkey.
Turkey's reputation as the leaner choice really only holds up when it's a leaner grind than the beef it's being compared against. Match the lean percentage, and the two are nearly interchangeable nutritionally. [16]
Found in these products
None of the products in our database currently contain Turkey.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Turkey, all classes, breast, meat and skin, raw” (SR Legacy, fdcId 171093), updated 2026-08-27.
Research reviewed 2026-08-27.
- Protein, weight management, and satiety (2008-04-30)
- Association of poultry consumption with cardiovascular diseases and all-cause mortality: a systematic review and dose response meta-analysis of prospective cohort studies - PubMed (2023-01-01)
- Victor Chang Cardiac Research Institute — Red Meat & Heart Disease
- Zhong et al., JAMA Internal Medicine (2020-03-31)
- IARC Monographs evaluate consumption of red meat and processed meat
- WebMD — Health Benefits of Turkey
- Turkey from Farm to Table | Food Safety and Inspection Service
- Turkey, all classes, breast, meat and skin, raw - Nutrients - SR Legacy | USDA FoodData Central
- Turkey, whole, breast, meat only, cooked, roasted - Nutrients - SR Legacy | USDA FoodData Central
- Celiac.com — Which Turkey Brands are Gluten-Free? (2020-11-17)
- Is Turkey Low FODMAP? | Best in Gluten Free | Schär
- https://pubmed.ncbi.nlm.nih.gov/9756209
- Food Safety — Safer Food Choices for Pregnant Women (2025-06-04)
- Vreeman et al., BMJ : British Medical Journal (2007-12-21)
- Turkey Basics: Safe Thawing | Food Safety and Inspection Service
- Illinois Extension — A nutritional comparison of ground turkey and ground beef