Turkey Nutrition Facts Per 100g: Calories,
Protein, and Health Benefits
Introduction
Turkey is one of the leanest and healthiest protein sources available. Popular among athletes, bodybuilders, and people following weight-loss diets, turkey provides high-quality protein with relatively low fat content.
Whether roasted, grilled, baked, or used in healthy meal-prep recipes, turkey can help support muscle growth, recovery, and overall health.
In this guide, you’ll learn everything about turkey nutrition facts per 100g, including calories, protein, vitamins, minerals, health benefits, and how turkey compares to other protein sources.
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Turkey Nutrition Facts Per 100g
Nutrient | Amount |
Calories | 135 kcal |
Protein | 30 g |
Carbohydrates | 0 g |
Fat | 1 g |
Saturated Fat | 0.3 g |
Cholesterol | 70 mg |
Sodium | 55 mg |
Potassium | 280 mg |
Turkey is one of the highest-protein foods while remaining extremely low in fat.
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Macronutrient Breakdown
Protein
Turkey contains approximately 30 grams of protein per 100 grams.
Protein supports:
- Muscle growth
- Muscle recovery
- Hormone production
- Healthy immune function
- Improved satiety
Fat
Turkey breast is naturally low in fat, making it ideal for people trying to reduce calorie intake.
Carbohydrates
Turkey contains virtually no carbohydrates, making it suitable for:
- Keto diets
- Low-carb diets
- Diabetic meal plans
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Vitamins in Turkey
Turkey provides numerous essential vitamins:
Vitamin B3 (Niacin)
Supports:
- Energy production
- Brain function
- Healthy skin
Vitamin B6
Important for:
- Protein metabolism
- Nervous system function
- Red blood cell production
Vitamin B12
Supports:
- Nerve health
- DNA production
- Red blood cell formation
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Minerals Found in Turkey
Selenium
Turkey is rich in selenium, which supports:
- Immune health
- Thyroid function
- Antioxidant defense
Zinc
Important for:
- Immune system support
- Muscle recovery
- Hormone production
Phosphorus
Helps maintain:
- Strong bones
- Healthy teeth
- Cellular energy production
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Health Benefits of Turkey
Excellent for Muscle Growth
Because turkey provides complete protein with all essential amino acids, it is highly effective for building and maintaining muscle mass.
Supports Weight Loss
Turkey can help reduce hunger due to its high protein content while remaining relatively low in calories.
Heart-Friendly Protein Source
Skinless turkey breast contains minimal saturated fat compared to many red meats.
Helps Preserve Lean Muscle
During calorie deficits and weight-loss phases, turkey helps protect muscle tissue.
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Turkey vs Chicken
Nutrient | Turkey Breast | Chicken Breast |
Calories | 135 | 165 |
Protein | 30g | 31g |
Fat | 1g | 3.6g |
Carbs | 0g | 0g |
Both are excellent choices, but turkey is slightly leaner.
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Best Ways to Cook Turkey
Grilled Turkey
- High protein
- Minimal added calories
- Great for meal prep
Roasted Turkey
- Excellent flavor
- Retains nutrients
- Popular during holidays
Baked Turkey
- Easy preparation
- Healthy cooking method
Avoid deep frying if your goal is weight loss.
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Turkey for Weight Loss
Turkey is one of the best foods for fat loss because:
- High protein
- Low calories
- Low fat
- Highly filling
A typical serving can keep you satisfied for several hours.
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Turkey for Muscle Building
Athletes often include turkey because it provides:
- Complete protein
- Essential amino acids
- Recovery support
- Lean calories
Many bodybuilders use turkey as a staple protein source during both cutting and bulking phases.
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Frequently Asked Questions
Is turkey healthier than chicken?
Both are highly nutritious. Turkey is slightly lower in fat and calories.
Can turkey help build muscle?
Yes. Turkey provides complete protein that supports muscle growth and recovery.
Is turkey good for weight loss?
Absolutely. Turkey is one of the most weight-loss-friendly protein sources available.
Does turkey contain carbohydrates?
No. Turkey contains virtually zero carbohydrates.
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Conclusion
Turkey is one of the healthiest lean protein sources available. With approximately 30 grams of protein and only 135 calories per 100 grams, it is ideal for weight loss, muscle growth, and overall health. Whether grilled, baked, or roasted, turkey can be a valuable addition to a balanced nutrition plan.
For anyone seeking a high-protein, low-fat food, turkey remains one of the best choices available
