Food · Poultry Products

Turkey nutrition facts

A typical portion of turkey (3 oz; 85 g, all classes, light meat, cooked) has 120 calories and 26g of protein (USDA FoodData Central). USDA lists 41 descriptions of it: per 100 g they range from 96 calories (turkey with vegetable, stuffing, diet frozen meal) to 482 (young hen, skin only, cooked, roasted).

Nutrition Facts

Serving size3 oz (85g)

AmountPortion

Amount per serving

Calories120

% Daily Value*

Total Fat 2g2%

Saturated Fat 0.5g3%

Trans Fat 0g

Cholesterol 70mg23%

Sodium 85mg4%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Total Sugars 0g

Includes Added Sugars not declared

Protein 26g51%

Vitamin D 0.3mcg1%

Calcium 10mg1%

Iron 0.6mg3%

Potassium 210mg5%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Turkey, all classes, light meat, cooked, roasted, scaled to the portion. Check the USDA record.

Protein per 100 g: 30.1g; more than 96% of 8,218 USDA reference foods
Calories per 100 g: 147; more than 41% of reference foods
Sodium per 100 g: 99mg; more than 59% of reference foods

3 oz weighs 85 g in USDA's record for Turkey, all classes, light meat, cooked, roasted (FDC 171491).

Where the calories come from: 0% carbohydrate, 13% fat and 87% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Niacin10.0 mg in 3 oz (85 g), 62% of the Daily Value
Selenium26 µg in 3 oz (85 g), 47% of the Daily Value
Vitamin B60.7 mg in 3 oz (85 g), 40% of the Daily Value
Phosphorus196 mg in 3 oz (85 g), 16% of the Daily Value
Riboflavin0.2 mg in 3 oz (85 g), 13% of the Daily Value
Zinc1.5 mg in 3 oz (85 g), 13% of the Daily Value
Vitamin B120.3 µg in 3 oz (85 g), 13% of the Daily Value
Choline71 mg in 3 oz (85 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 171491), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of turkey USDA describes

Young hen, skin only, cooked has the most calories per 100 g (482); the fewest: Turkey with vegetable, stuffing… (96)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 41 USDA descriptions of turkey, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Turkey, all classes, light meat, cooked, roasted	147	30.1 g	2.1 g	99 mg
Turkey, light or dark meat, stewed, skin not eaten	158	31.2 g	2.7 g	610 mg
Turkey, light or dark meat, smoked, cooked, skin and bone removedSame values: Turkey, light or dark meat, smoked, skin not eaten	162	29.3 g	5 g	996 mg
Turkey, NFSSame values: Turkey, light meat, skin not eaten, Turkey, light meat, roasted, skin not eaten	139	28.8 g	2.1 g	467 mg
Turkey, light meat, skin eatenSame values: Turkey, light meat, roasted, skin eaten	169	28.3 g	5.6 g	468 mg
Turkey, fryer-roasters, meat and skin, cooked, roasted	172	28.3 g	5.7 g	66 mg
Turkey, light or dark meat, smoked, cooked, with skin, bone removedSame values: Turkey, light or dark meat, smoked, skin eaten	208	28.1 g	9.7 g	996 mg
Turkey, light meat, breaded, baked or fried, skin not eaten	173	27.3 g	3.7 g	197 mg
Turkey, light or dark meat, fried, coated, skin not eaten	165	27.2 g	5.1 g	274 mg
Turkey, dark meat, roasted, skin not eaten	167	26.9 g	6 g	458 mg
Turkey, light meat, breaded, baked or fried, skin eaten	200	26.8 g	6.8 g	198 mg
Turkey, dark meat, roasted, skin eaten	202	26.5 g	10.2 g	461 mg
Turkey, all classes, gizzard, cooked, simmered	155	26.5 g	4.6 g	127 mg
Turkey, light or dark meat, fried, coated, skin eaten	192	26.2 g	8.5 g	270 mg
Turkey, dark meat, meat only, with added solution, cooked, roasted	158	26.1 g	6 g	201 mg
Turkey, dark meat from whole, meat and skin, with added solution, cooked, roasted	199	25.6 g	10.8 g	206 mg
Turkey, canned	185	25.3 g	8.1 g	482 mg
Turkey, skin, from retail parts, from dark meat, cooked, roasted	414	24.6 g	35 g	106 mg
Turkey, canned, meat only, with broth	169	23.7 g	6.9 g	518 mg
Turkey, tail	294	22.3 g	22.8 g	485 mg
Turkey, nuggets	236	22.2 g	8.7 g	334 mg
Turkey, skin from whole, (light and dark), with added solution, roasted	451	22.2 g	40.3 g	234 mg
Turkey with gravy	125	20.5 g	3.5 g	356 mg
Turkey, dark meat, meat and skin, raw	166	19.8 g	9 g	113 mg
Turkey, dark meat from whole, meat only, with added solution, raw	115	19.3 g	4.1 g	167 mg
Turkey, young hen, skin only, cooked, roasted	482	19 g	44.5 g	44 mg
Turkey, gizzard, all classes, raw	111	18.8 g	3.4 g	147 mg
Turkey, diced, light and dark meat, seasoned	138	18.7 g	6 g	850 mg
Turkey, dark meat from whole, meat and skin, with added solution, raw	169	17.8 g	10.8 g	161 mg
Turkey, prepackaged or deli, luncheon meat	106	14.8 g	3.8 g	810 mg
Turkey, prepackaged or deli, luncheon meat, reduced sodium	106	14.8 g	3.8 g	610 mg
Turkey, skin, from retail parts, from dark meat, raw	380	14.4 g	35.8 g	78 mg
Turkey, white, rotisserie, deli cut	112	13.5 g	3 g	1,200 mg
Turkey, mechanically deboned, from turkey frames, raw	201	13.3 g	16 g	48 mg
Turkey, skin from whole (light and dark), with added solution, raw	381	12.3 g	36.8 g	138 mg
Turkey with vegetable, stuffing, diet frozen meal	96	9.3 g	1.8 g	210 mg

Every nutrient in this record (124)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (14)

Nutrient	Per portion	Per 100 g	% DV
Protein	25.6 g	30.1 g	51%
Total lipid (fat)	1.77 g	2.08 g	2%
Carbohydrate, by difference	0 g	0 g	0%
Ash	1.04 g	1.22 g
Energy	125 kcal	147 kcal
Alcohol, ethyl	0 g	0 g
Water	57.7 g	67.9 g
Total Sugars	0 g	0 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	68.0 mg	80.0 mg	23%
Fatty acids, total trans	0.020 g	0.024 g
Fatty acids, total saturated	0.50 g	0.59 g	3%
Fatty acids, total monounsaturated	0.53 g	0.63 g
Fatty acids, total polyunsaturated	0.45 g	0.53 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	7.65 mg	9.00 mg	1%
Iron, Fe	0.60 mg	0.71 mg	3%
Magnesium, Mg	27.2 mg	32.0 mg	6%
Phosphorus, P	196 mg	230 mg	16%
Potassium, K	212 mg	249 mg	5%
Sodium, Na	84.2 mg	99.0 mg	4%
Zinc, Zn	1.46 mg	1.72 mg	13%
Copper, Cu	0.054 mg	0.063 mg	6%
Manganese, Mn	0.0093 mg	0.011 mg	0%
Selenium, Se	25.7 µg	30.2 µg	47%

Vitamins (34)

Nutrient	Per portion	Per 100 g	% DV
Retinol	2.55 µg	3.00 µg
Vitamin A, RAE	2.55 µg	3.00 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.051 mg	0.060 mg	0%
Vitamin D3 (cholecalciferol)	0.26 µg	0.30 µg
Vitamin D (D2 + D3)	0.26 µg	0.30 µg	1%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Tocopherol, beta	0 mg	0 mg
Tocopherol, gamma	0.025 mg	0.030 mg
Tocopherol, delta	0.0085 mg	0.010 mg
Tocotrienol, alpha	0 mg	0 mg
Tocotrienol, beta	0 mg	0 mg
Tocotrienol, gamma	0.025 mg	0.030 mg
Tocotrienol, delta	0 mg	0 mg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.030 mg	0.035 mg	2%
Riboflavin	0.17 mg	0.20 mg	13%
Niacin	9.99 mg	11.8 mg	62%
Pantothenic acid	0.77 mg	0.90 mg
Vitamin B-6	0.69 mg	0.81 mg	40%
Folate, total	8.50 µg	10.0 µg
Vitamin B-12	0.31 µg	0.37 µg	13%
Choline, total	70.9 mg	83.4 mg	13%
Vitamin K (Dihydrophylloquinone)	0 µg	0 µg
Vitamin K (phylloquinone)	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	8.50 µg	10.0 µg
Folate, DFE	8.50 µg	10.0 µg	2%
Betaine	5.18 mg	6.10 mg
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.27 g	0.32 g
Threonine	0.93 g	1.09 g
Isoleucine	0.73 g	0.86 g
Leucine	1.77 g	2.09 g
Lysine	2.11 g	2.49 g
Methionine	0.67 g	0.79 g
Cystine	0.24 g	0.28 g
Phenylalanine	0.83 g	0.97 g
Tyrosine	0.76 g	0.90 g
Valine	0.82 g	0.96 g
Arginine	1.45 g	1.71 g
Histidine	0.69 g	0.82 g
Alanine	1.38 g	1.63 g
Aspartic acid	2.05 g	2.41 g
Glutamic acid	3.47 g	4.09 g
Glycine	1.09 g	1.29 g
Proline	1.38 g	1.63 g
Serine	1.01 g	1.19 g

Fatty acids (42)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0.0034 g	0.0040 g
SFA 12:0	0.0043 g	0.0050 g
SFA 14:0	0.015 g	0.018 g
SFA 16:0	0.32 g	0.37 g
SFA 18:0	0.15 g	0.18 g
SFA 20:0	0.0017 g	0.0020 g
MUFA 18:1	0.47 g	0.56 g
PUFA 18:2	0.37 g	0.43 g
PUFA 18:3	0.017 g	0.020 g
PUFA 20:4	0.037 g	0.044 g
PUFA 22:6 n-3 (DHA)	0.0034 g	0.0040 g
SFA 22:0	0.00085 g	0.0010 g
MUFA 14:1	0.0017 g	0.0020 g
MUFA 16:1	0.048 g	0.056 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.0068 g	0.0080 g
PUFA 20:5 n-3 (EPA)	0.0034 g	0.0040 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0.0043 g	0.0050 g
SFA 15:0	0.0034 g	0.0040 g
SFA 17:0	0.0043 g	0.0050 g
SFA 24:0	0 g	0 g
TFA 16:1 t	0.00085 g	0.0010 g
TFA 18:1 t	0.017 g	0.020 g
TFA 22:1 t	0 g	0 g
TFA 18:2 t not further defined	0.0026 g	0.0030 g
PUFA 18:2 CLAs	0.00085 g	0.0010 g
MUFA 24:1 c	0 g	0 g
PUFA 20:2 n-6 c,c	0.0051 g	0.0060 g
MUFA 16:1 c	0.047 g	0.055 g
MUFA 18:1 c	0.46 g	0.54 g
PUFA 18:2 n-6 c,c	0.36 g	0.43 g
MUFA 22:1 c	0 g	0 g
PUFA 18:3 n-6 c,c,c	0.00085 g	0.0010 g
MUFA 17:1	0.0034 g	0.0040 g
PUFA 20:3	0.0043 g	0.0050 g
Fatty acids, total trans-monoenoic	0.018 g	0.021 g
Fatty acids, total trans-polyenoic	0.0026 g	0.0030 g
MUFA 15:1	0 g	0 g

Source: USDA FoodData Central, FDC 171491: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in turkey?

120 in 3 oz (85 g) of all classes, light meat, cooked; 96 to 482 per 100 g across USDA's descriptions.

How much protein is in turkey?

26g in 3 oz; 30.1 g per 100 g.

How much sodium is in turkey?

85mg in 3 oz; 99 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Turkey compared

Turkey vs chicken

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov