🦃 protein
Calories in Turkey breast
153kcal
Per 4 oz (113g)
Protein
33.9g
Carbs
0g
Fat
1.1g
AskCalories
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Skinless turkey breast — leaner than chicken, higher protein density.
30g protein per 100g with under 1g fat. Best protein-per-calorie of common meats. Often dry — brine or quick-cook.
Best for
- cutting or high-protein days — 30g protein / 100g at 135 kcal
- meals where you want volume of protein without a fat bomb
Watch out
- restaurant versions that are breaded, sauced, or cooked in oil — the log is for the plain item
- weighing cooked vs raw without matching the database state
How to log it
Prefer weighing turkey breast after cooking if that is how you eat it, or stick to one convention. 4 oz (~113g) is the practical unit in the app.
Where it fits the day
Fits as the protein anchor. Pair with a carb and produce so the plate is not only lean protein and boredom.
Cooked, grilled, fried & breaded
The numbers above are for plain turkey breast. Cooking method and restaurant prep change the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Roasted / grilled (plain) | ~135 | Matches the page numbers when that is the DB state |
| Pan-seared with oil | ~155–190 | Oil absorbed or coating |
| Breaded & fried | ~220–280 | Cutlet / schnitzel-style |
| Deli / restaurant sauced | ~150–220 | Gravy, mayo, or glaze |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 4 oz (113g) | 153 | 33.9g | 0g | 1.1g |
| 1 cup diced (140g) | 189 | 42g | 0g | 1.4g |
Per 100g: 135 kcal · 30g P · 0g C · 1g F