1 serving (100 grams) contains 135 calories, 24.0 grams of protein, 3.2 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
321.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.6 g | 9% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 131.0 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 57.1 g | 114% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 26.2 mg | 2% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 569.0 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cooked turkey
Cooked turkey is a lean poultry meat that has been a staple in North American, Mediterranean, and Middle Eastern cuisines. It is particularly popular in holiday meals such as Thanksgiving and Christmas in the United States and Canada. Nutritionally, turkey is a high-protein, low-fat food source, providing approximately 28 grams of protein and just 1-3 grams of fat per 3-ounce serving, depending on the cut. It contains significant amounts of vitamins B6 and B12, selenium, and phosphorus while being relatively low in calories, with about 140 calories for the same serving size. Turkey offers both white and dark meat options, with slight variations in fat content and flavor between the two.
Health Benefits
- Turkey is an excellent source of complete protein, essential for muscle repair and growth, providing 28 grams per 3-ounce serving.
- Rich in selenium, turkey supports immune function and thyroid health, covering approximately 50% of the daily selenium requirement per serving.
- Turkey contains significant B vitamins, particularly B6 and B12, which aid energy metabolism, red blood cell production, and nervous system health.
Dietary Considerations
Selection and Storage
Store cooked turkey in an airtight container in the refrigerator and consume within 3-4 days. For longer storage, freeze in portion-sized packages for up to 3 months.
Common Questions About Cooked turkey Nutrition
Is cooked turkey high in protein?
Yes, cooked turkey is an excellent source of protein. A 3-ounce serving of skinless roasted turkey breast provides about 26 grams of protein and only 130 calories, making it a nutrient-dense option for muscle growth, repair, and overall health.
Can I eat cooked turkey on a keto diet?
Yes, cooked turkey is a great option for a keto diet as it is low in carbohydrates. A 3-ounce serving of roasted turkey breast has 0 grams of carbs, making it suitable for maintaining ketosis while providing ample protein.
What are the health benefits and concerns of eating cooked turkey?
Cooked turkey is rich in protein, B vitamins (like B6 and niacin), selenium, and phosphorus, all of which support energy production, immune function, and overall health. However, processed turkey (like deli meat) may contain high sodium levels, so opting for fresh roasted turkey is a healthier choice to reduce salt intake.
What is the recommended serving size for cooked turkey?
A recommended serving size for cooked turkey is approximately 3 to 4 ounces (about the size of a deck of cards). This portion size provides a balance of nutrients while helping control calorie and protein intake.
How does cooked turkey compare to chicken in nutrition?
Cooked turkey and chicken are nutritionally similar, with turkey breast being slightly leaner than chicken breast. A 3-ounce serving of turkey breast contains about 26 grams of protein and 130 calories, while the same serving of chicken breast provides 24 grams of protein and 140 calories. Both are excellent lean protein sources.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
