Nutrition Facts Proteins Print Turkey Nutrition Facts Calories, Nutrients, and Health Benefits Medically reviewed by facebook linkedin Medically reviewed by Richard N. Fogoros, MD on November 20, 2016 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Medical Review Board Richard N. Fogoros, MD Written by facebook twitter linkedin Written by Malia Frey Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Learn about our editorial policy Malia Frey Updated on October 14, 2019 Richard Wareham Fotografie / Getty Images More in Nutrition Facts Proteins Dairy Fruit and Vegetables Water and Beverages Whole Grains Snacks Most dieters think of turkey as a diet-friendly food. And it can be. Turkey calories are usually low if you choose a lean part of the bird. But ground turkey calories are harder to check and the fat and calories in turkey burgers can be even harder to calculate. Nutrition Facts The following nutrition information is provided for one two-ounce boneless, skinless turkey breast portion (57g) and is provided by the USDA. Note, that this is a very small portion and many sandwiches might include double this amount. Calories: 70gFat: .5gSodium: 30.2mgCarbohydrates: 0gFiber: 0gSugars: 0gProtein: 16g Like chicken slices, turkey breast slices are a high-protein, low-carb food. But this food can increase your sodium intake for the day, depending on the turkey that you choose. Some brands of turkey lunchmeat, for instance, are high in sodium. The calories in roasted turkey depend on the type of meat that you consume and the preparation method used to cook the bird. According to the USDA, there are 5 grams of fat and 142 calories in a single serving (85g) of roasted dark meat. But if you choose the same quantity of white breast meat, you'll only consume 125 calories and less than 2 grams of fat. A single serving of turkey is 3 ounces or a portion that is roughly the size of a deck of cards. Do you choose to keep the skin on your turkey? Unfortunately, you'll add at least a hundred calories or more. According to the USDA, a single serving of turkey skin (1 ounce) provides 115 calories and over 11 grams of fat. But of course, you're unlikely to eat the turkey skin raw. So if you are calculating the total number of turkey calories you'll consume, you also need to account for the butter and pan drippings that are often drizzled on top of the bird during cooking. Ground Turkey Calories The number of calories in ground turkey can be more complicated to calculate. Just like ground beef, there are different varieties that contain different amounts of fat. The fat in ground turkey may come from added turkey skin or dark meat. Jennie-O is a popular brand of ground turkey. Calories in the products vary as listed below: Ground Turkey: 220 calories and 17 grams of fat per 112-gram servingLean Ground Turkey: 170 calories and 8 grams of fat per 112-gram servingExtra Lean Ground Turkey Breast: 120 calories and 1.5 grams of fat per 112-gram serving Because there is so much variation between the calorie counts of different types of ground turkey, it's important to check the nutrition label on the product that you buy, no matter which brand you purchase. It's not safe to assume that ground turkey will be low in calories or low in fat. Calories in Turkey Burgers If you order a turkey burger at a restaurant, the calorie and fat count may be impossible to determine unless it is indicated on the menu as a great variety of other ingredients may be in the burger. But smart dieters should never assume that turkey burger calories are low or that a turkey burger is necessarily lower in calories than a traditional beef burger. When turkey burgers are mixed, many chefs use higher fat ground turkey because it tastes better, it's moist and it is easier to eat. Then, additional ingredients like cheese or cooking oils can be added which will increase the fat. Finally, any toppings or spreads added to the bun can add hundreds of calories. The result? It's not impossible for your turkey burger to total 500 calories or more. You can, however, make your own lower-calorie turkey burgers at home. Just be sure to use ground turkey breast and add moisture by including savory ingredients like onions, herbs, and egg white. Health Benefits Turkey is a good source of healthy lean protein, so it's smart to keep it in your diet. But if you are trying to lose weight, you should choose your type meat carefully—and skip the skin. The best turkey for you will be high in protein, but low in fat and calories. A slice of turkey is a good source of phosphorus and vitamin B12. It is also a very good source of niacin, vitamin B6, and selenium. Selection and Storage If you're trying to choose a whole turkey for a big family meal, you'll want to get a bird big enough to feed all of your guests and provide for leftovers. The USDA recommends 1 pound of turkey for each person, so a family of five needs a five pound turkey, while a group of 12 warrants a 12-pounder. However, many opt to allot for 1.25 to 1.5 pounds per person if they want leftovers. Fresh turkeys are ready to prepare, but if you buy a frozen turkey you'll need to allow several days for it to thaw in the refrigerator. Allow one day for every four pounds of turkey. After your dinner is complete, turkey leftovers should be refrigerated. In general, leftovers stay fresh for 2-3 days in the refrigerator but can be frozen for up to three months. Healthy Ways to Enjoy Turkey Many eaters use a big turkey dinner as a reason to indulge. But there are ways to avoid overeating. If you like to eat a big turkey dinner on festive occasions, use a few smart tips to enjoy the meal without overeating fat and calories. Eat only a single serving of meat (the size of your palm or a deck of cards)Remove the skinChoose white meat from the breastSkip the extra butter when roasting. Some fat is necessary to keep your bird moist, but you can use less fat and still get a flavorful meal. Recipes Got a few leftovers? Learn how to use leftovers to create new meals and then get some ideas for your turkey. Or you can skip right to the cooking and try this recipe for low-carb turkey tetrazzini. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Turkey Breast. U.S. Department of Agriculture. Published April 1, 2019. Turkey, dark meat, roasted, skin not eaten. U.S. Department of Agriculture. Published April 1, 2019. Let's Talk Turkey—A Consumer Guide to Safely Roasting a Turkey. U.S. Department of Agriculture. Continue Reading