How healthy is turkey breast?
Is turkey breast healthy? Yes, in sensible portions. Turkey breast scores 54/100 on the HowHealthyIs Score: 100 g provides 147 kcal, 30 g protein and 32 mg magnesium. Roast turkey breast is very lean and high in protein, with B vitamins and selenium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Turkey breast ranks higher than 54% of them.
Counts in favor (% daily value per 100 kcal)
- Protein41%
- Magnesium5%
- Potassium4%
- Iron3%
- Calcium0%
- Vitamin E0%
- Vitamin A0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium3%
Raw NRF9.3: 53 minus 5 = 48. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in turkey breast?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 147 kcal | 125 kcal | |
| Protein | 30 g | 26 g | 51% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 2.1 g | 1.8 g | 2% |
| Saturated fat | 0.6 g | 0.5 g | 3% |
| Vitamins | |||
| Vitamin A | 3 µg | 2.5 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 9 mg | 7.7 mg | 1% |
| Iron | 0.7 mg | 0.6 mg | 3% |
| Potassium | 249 mg | 212 mg | 5% |
| Magnesium | 32 mg | 27 mg | 6% |
| Sodium | 99 mg | 84 mg | 4% |
Source: USDA FoodData Central, "Turkey, whole, breast, meat only, cooked, roasted" (FDC 171496). Values rounded.
Why is turkey breast good for you?
- 26 g protein in 3 oz roasted, 51% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Sandwiches from home-roasted turkey
- Lean protein for meal prep
What should you watch out for?
- Deli turkey slices are processed meat and much saltier than roasted turkey.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.