Turkey Macros: Complete Nutrition Facts & Calories

Turkey is one of the leanest protein sources available—especially turkey breast, which rivals chicken breast as the ultimate macro-friendly meat. But turkey macros vary significantly depending on the cut: breast is ultra-lean, while thighs and ground turkey range widely in fat content.

This guide breaks down turkey macros completely—every cut, every preparation, every fat percentage—so you know exactly what you’re tracking whether it’s Thanksgiving dinner or Tuesday’s meal prep.

Turkey Macros: Quick Reference

Here’s what you need to know at a glance for the most common turkey cuts.

Turkey Breast (Skinless, Roasted)

Serving	Calories	Protein	Carbs	Fat
100g cooked	135	30g	0g	1g
4 oz (113g) cooked	153	34g	0g	1.1g
6 oz (170g) cooked	230	51g	0g	1.7g
8 oz (227g) cooked	306	68g	0g	2.3g

Turkey Thigh (Skinless, Roasted)

Serving	Calories	Protein	Carbs	Fat
100g cooked	170	28g	0g	6g
4 oz (113g) cooked	192	32g	0g	6.8g
6 oz (170g) cooked	289	48g	0g	10g

Ground Turkey (93% Lean, Cooked)

Serving	Calories	Protein	Carbs	Fat
100g cooked	170	27g	0g	7g
4 oz (113g) cooked	192	30g	0g	7.9g
1/2 lb (227g) raw	320	44g	0g	14g

Key insight: Turkey breast is significantly leaner than thighs or ground turkey. For maximum protein-to-calorie ratio, choose breast.

Turkey Breast: The Leanest Option

Turkey breast is one of the leanest proteins on earth—even leaner than chicken breast.

Turkey Breast vs. Chicken Breast

Per 100g Cooked	Turkey Breast	Chicken Breast
Calories	135	165
Protein	30g	31g
Fat	1g	3.6g
Carbs	0g	0g

Turkey breast advantages:

• 30 fewer calories per 100g
• 2.6g less fat
• Slightly lower in saturated fat

When to choose chicken:

• Better availability and price
• More versatile flavor profile
• Easier to cook without drying out

Raw vs. Cooked Turkey Breast

Turkey breast loses about 25-30% of its weight during cooking:

Starting Weight (Raw)	Cooked Weight	Calories
6 oz (170g) raw	~4.5 oz (128g) cooked	173
8 oz (227g) raw	~6 oz (170g) cooked	230
12 oz (340g) raw	~9 oz (255g) cooked	344

Tracking tip: Weigh raw, log as raw. Or weigh cooked, log as cooked. Don’t mix them up.

Turkey Breast Preparations

Preparation	Calories per 4 oz	Fat	Notes
Plain roasted	153	1.1g	Baseline
Smoked	120	1g	Often lower due to water
With skin	194	8g	Skin adds significant fat
Fried/breaded	250+	12g+	Breading and oil

Ground Turkey Macros by Fat Percentage

Ground turkey varies dramatically based on fat content. Always check the label.

Ground Turkey Comparison (Per 4 oz Cooked)

Lean %	Calories	Protein	Fat	Best For
99% lean	120	28g	1g	Cutting, max protein
93% lean	192	30g	8g	Balanced, most common
90% lean	213	28g	11g	More flavor, moderate
85% lean	240	26g	15g	Juicier, higher fat

Price vs. macros trade-off:

• 99% lean: Most expensive, lowest fat
• 93% lean: Best value for macros
• 85% lean: Cheapest, highest fat

Raw vs. Cooked Ground Turkey

Ground turkey shrinks during cooking as fat renders out:

Raw Weight	Cooked Weight	Fat Rendered
1 lb 99% lean	~14 oz	Minimal
1 lb 93% lean	~13 oz	Moderate
1 lb 85% lean	~11-12 oz	Significant

Why this matters: If you weigh cooked ground turkey and log it as raw, you’ll significantly undercount. The 85% lean loses the most weight because more fat cooks off.

Ground Turkey vs. Ground Beef

Per 4 oz Cooked	93% Turkey	93% Beef	Difference
Calories	192	206	-14
Protein	30g	29g	+1g
Fat	8g	9g	-1g
Saturated fat	2g	3.5g	-1.5g

Bottom line: At the same lean percentage, turkey is slightly leaner. The difference is modest—about 14 calories per serving. Choose based on flavor preference.

Turkey Thighs and Dark Meat

Dark meat (thighs, legs, wings) has more fat but also more flavor and moisture.

Dark vs. Light Meat (Per 100g Cooked, Skinless)

Cut	Calories	Protein	Fat
Breast (white)	135	30g	1g
Thigh (dark)	170	28g	6g
Leg (dark)	159	27g	5g
Wing (dark)	163	28g	5g

When to choose dark meat:

• You want more flavor and moisture
• You’re bulking and need extra calories
• The leaner cuts dry out when you cook them
• Budget (dark meat is often cheaper)

With Skin vs. Without Skin

Cut	Without Skin	With Skin	Difference
Breast (100g)	135 cal, 1g fat	165 cal, 6g fat	+30 cal, +5g fat
Thigh (100g)	170 cal, 6g fat	210 cal, 11g fat	+40 cal, +5g fat

The skin rule: Each ounce of turkey skin adds roughly 50 calories and 5g fat. Remove it for cleaner macros.

Deli Turkey Macros

Pre-sliced deli turkey is convenient but varies widely by brand.

Typical Deli Turkey (Per 2 oz/56g Serving)

Type	Calories	Protein	Fat	Sodium
Oven roasted	60	12g	1g	360mg
Honey roasted	70	10g	1.5g	440mg
Smoked	60	11g	1g	520mg
Low sodium	60	12g	1g	180mg

Deli Turkey Concerns

High sodium: Standard deli turkey has 300-500mg sodium per 2 oz serving. A typical sandwich with 4 oz = 600-1000mg sodium.

Fillers and additives: Some deli turkey contains:

• Water (listed as “up to X% solution”)
• Sugar or dextrose
• Carrageenan
• Nitrates/nitrites

Best choices:

• “No antibiotics” or “organic” varieties
• Brands that list only turkey, salt, and natural flavors
• Sliced fresh at the deli counter (often fewer additives)

Deli Turkey for Macro Tracking

Pros:

• Very low calorie (~30 cal per oz)
• Decent protein (~6g per oz)
• Zero cooking required
• Perfect for quick lunches

Cons:

• High sodium
• May have added sugars
• Lower quality protein than fresh-cooked turkey

Making Turkey Work for Different Diets

Weight Loss/Cutting

Turkey breast is one of the best cutting proteins:

Why it works:

• 30g protein per 100g (highest ratio available)
• Only 135 calories per 100g
• Very low fat keeps calories in check

Cutting meal example:

Ingredient	Calories	Protein
6 oz turkey breast	230	51g
2 cups broccoli	68	5.6g
1/2 cup rice	103	2g
Total	401	58.6g

High-Protein Diet

Turkey delivers protein efficiently:

Protein per calorie comparison:

Protein (200 cal)	Amount	Protein
Turkey breast	5.2 oz	44g
Chicken breast	4.2 oz	36g
93% ground turkey	4.2 oz	31g
Salmon	3.2 oz	26g

Turkey breast gives you the most protein per calorie of any common meat.

Keto/Low-Carb

Turkey is perfect for keto—zero carbs, high protein:

Keto turkey meals:

• Turkey lettuce wraps
• Turkey meatballs with zucchini noodles
• Turkey burger (no bun) with avocado
• Roasted turkey with low-carb vegetables

Watch out for: Deli turkey with added sugars, breaded preparations, gravy (usually contains flour).

Muscle Building/Bulking

Turkey works for bulking with the right approach:

Bulking strategy: Use fattier cuts or add healthy fats to lean cuts.

Bulking Meal	Calories	Protein
8 oz turkey breast	306	68g
1 cup rice	206	4.3g
1 tbsp olive oil	120	0g
1 cup vegetables	50	2g
Total	682	74.3g

Turkey Meal Ideas and Recipes

Quick Ground Turkey Meals

Turkey taco meat:

Ingredient	Calories	Protein
6 oz 93% ground turkey	288	45g
Taco seasoning	20	0g
1/4 cup onion	15	0g
Meat only	323	45g

Serve in lettuce wraps (low-cal) or hard shells (add ~130 cal each).

Turkey burger patty:

Ingredient	Calories	Protein
5 oz 93% lean turkey	240	37.5g
Seasonings	5	0g
Per patty	245	37.5g

Add bun (+120 cal) or eat bunless.

Turkey meatballs (makes 12):

Ingredient	Amount
93% ground turkey	1 lb
Breadcrumbs	1/4 cup
Egg	1
Parmesan	2 tbsp
Italian seasoning	1 tsp
Per meatball	~55 cal, 6g protein

Turkey Breast Preparations

Simple roasted turkey breast:

1. Season with salt, pepper, herbs
2. Roast at 325°F until 165°F internal
3. Rest 10 minutes before slicing
4. Per 4 oz: 153 cal, 34g protein

Turkey stir-fry:

Ingredient	Calories	Protein
6 oz sliced turkey breast	230	51g
2 cups mixed vegetables	70	4g
1 tbsp soy sauce	10	1g
1 tsp sesame oil	40	0g
Total	350	56g

Deli Turkey Meals

High-protein turkey sandwich:

Ingredient	Calories	Protein
4 oz deli turkey	120	24g
2 slices whole grain bread	160	8g
1 oz cheese	110	7g
Lettuce, tomato, mustard	15	1g
Total	405	40g

Turkey roll-ups (low-carb):

Ingredient	Calories	Protein
4 oz deli turkey	120	24g
1 oz cheese	110	7g
Lettuce leaf wraps	5	0g
Mustard	5	0g
Total	240	31g

Turkey Meal Prep Tips

Batch Cooking Ground Turkey

Cook a week’s worth at once:

1. Brown 2-3 lbs ground turkey
2. Drain excess fat
3. Portion into containers (5-6 oz each)
4. Refrigerate up to 4 days or freeze up to 3 months

Versatile base: Use for tacos, pasta sauce, lettuce wraps, stuffed peppers.

Roasting Turkey Breast

For meal prep:

1. Buy 2-3 lb boneless turkey breast
2. Roast at 325°F for 20 min per pound
3. Let rest, then slice
4. Portion into 4-6 oz servings
5. Refrigerate up to 4 days

Reheating tip: Add a splash of chicken broth to prevent drying out.

Storage Guidelines

Form	Refrigerator	Freezer
Cooked sliced	3-4 days	2-3 months
Cooked ground	3-4 days	2-3 months
Raw	1-2 days	6-12 months
Deli turkey (opened)	3-5 days	1-2 months

Common Turkey Tracking Mistakes

Mistake #1: Not Checking Ground Turkey Fat Percentage

85% lean and 99% lean ground turkey have dramatically different macros—nearly double the calories per serving.

Fix: Always check the package label. Log the specific percentage.

Mistake #2: Confusing Raw and Cooked Weights

A 6 oz raw turkey breast cooks down to about 4.5 oz. Using wrong entries = 25-30% error.

Fix: Note how you measured and use matching database entries.

Mistake #3: Forgetting Turkey Skin

That crispy skin is delicious but adds 50+ calories per ounce.

Fix: Remove skin before eating or log it separately.

Mistake #4: Ignoring Deli Turkey Sodium

“Healthy” turkey sandwiches can pack 1000mg+ sodium.

Fix: Choose low-sodium options or limit portions if watching sodium.

Mistake #5: Assuming All Ground Turkey Is Lean

Unlabeled ground turkey is often 85% lean—the fattiest standard option.

Fix: If the label doesn’t specify, assume 85% lean or ask at the counter.

Turkey vs. Other Proteins

Per 4 oz Cooked (Lean Cuts)

Protein	Calories	Protein	Fat
Turkey breast	153	34g	1.1g
Chicken breast	187	35g	4g
Pork tenderloin	165	30g	4g
Sirloin steak	200	33g	7g
Salmon	233	28g	13g
Shrimp	112	24g	1g

Turkey breast wins for: Lowest fat, excellent protein-to-calorie ratio Turkey loses on: Flavor (can be dry), versatility, price

The Bottom Line

Turkey is a top-tier protein source for macro counting:

• Turkey breast: 135 cal, 30g protein per 100g — among the leanest proteins available
• 93% ground turkey: 192 cal, 30g protein per 4 oz — great balance of macros and flavor
• Turkey thighs: 170 cal, 28g protein per 100g — more fat, more moisture

Key tracking rules:

1. Always check ground turkey fat percentage
2. Weigh raw OR cooked, use matching entries
3. Account for skin if eating it
4. Watch deli turkey sodium

Whether you’re cutting with turkey breast or building meals around ground turkey, this protein delivers consistent, trackable macros that fit any nutrition goal.

Related guides:

• Chicken Breast Macros
• Ground Beef Macros
• High-Protein Macro Meals