The turkey is a large bird indigenous to phibìc America. It’s pursued in the wild, and raised on farms.

You are watching: How many calories in baked turkey

Its meat is extremely nutritious and also a famous protein resource consumed roughly the world.

This post tells you all you need to know around turkey, including its nutrition, calories, and how to add it right into your diet.

Share ~ above Pinterest
Turkey is well-off in nutrients. 2 thick slices (84 grams) the turkey contain (1):

Calories: 117Protein: 24 gramsFat: 2 gramsCarbs: 0 gramsNiacin (vitamin B3): 61% of the everyday Value (DV)Vitamin B6: 49% of the DVVitamin B12: 29% of the DVSelenium: 46% the the DVZinc: 12% that the DVSodium: 26% the the DVPhosphorous: 28% that the DVCholine: 12% of the DVMagnesium: 6% of the DVPotassium: 4% of the DV

The nutrient in turkey rely on the cut. For example, dark meat, i m sorry is uncovered in active muscles such together the foot or thighs, has tendency to have much more fat and also calories than white meat — whereas white meat contains slightly much more protein (2, 3).

Furthermore, turkey skin is high in fat. This way that cuts v the skin ~ above have much more calories and fat than skinless cuts.

For example, 3.5 ounces (100 grams) the turkey through the skin package 169 calories and 5.5 grams that fat, conversely, the exact same amount there is no the skin has actually 139 calories and just 2 grams of fat (4).

Keep in mind the the difference in calorie is small. What’s more, fat can help you feel complete after meals (5).


Turkey is affluent in protein and wonderful source of many vitamins and also minerals, particularly B vitamins. Skinless cuts have actually fewer calories and also less fat 보다 those with the skin on.

Turkey has several potential health and wellness benefits.

Healthy source of protein

Turkey is a protein-rich food.

Protein is important for muscle growth and maintenance. It offers structure to cells and helps transfer nutrients about your body (6, 7).

Additionally, a high-protein diet may also support load loss by cultivating feelings that fullness (8, 9).

Just 2 special slices (84 grams) that turkey pack 24 grams that protein — an exceptional 48% the the DV (1).

What’s more, turkey might be a healthier alternative to red meat, as some observational studies attach red meat come an boosted risk that colon cancer and heart an illness (10, 11, 12).

However, various other studies case that handle meat — not red meat itself — has actually a an unfavorable effect on wellness (5, 13, 14).

Loaded v B vitamins

Turkey meat is a an especially rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and also B12 (cobalamin).

Two thick slices (84 grams) of turkey fill 61% that the DV for vitamin B3, 49% because that vitamin B6, and 29% because that vitamin B12 (1).

These B vitamin have countless benefits:

Furthermore, turkey is a an excellent source that folate and also vitamins B1 (thiamine) and also B2 (riboflavin) (1).

Rich resource of minerals

Turkey is loaded with selenium, zinc, and also phosphorus.

Selenium helps your body develop thyroid hormones, which manage your metabolism and also growth rate (18, 19).

Zinc is critical mineral needed for plenty of different bodily processes, such as gene expression, protein synthesis, and enzyme reactions (1, 20).

Finally, phosphorus is crucial to bone health and wellness (1).

Additionally, turkey provides small amounts that magnesium and potassium.


Turkey is a good source of high-quality protein, and also many B vitamins and several minerals.

Although this meat has countless benefits, it’s essential to border processed turkey products, together these items can be loaded through salt.

Processed varieties, such as turkey ham, sausages, and also nuggets, may harbor large amounts that salt. Sodium is usually added as one of two people a preservative or flavor enhancer (5).

Research shows that consuming excess salt may rise your risk of stomach cancer. Conversely, cutting back on your salt intake might reduce high blood pressure (21, 22).

Some handle turkey assets like salami and also pastrami host up come 75% of the DV for salt per 3.5 ounces (100 grams). The same section of turkey sausage offers over 60% the the DV (23, 24, 25).

In comparison, 3.5 ounces (100 grams) of unprocessed, cooking turkey gives just 31% the the DV for sodium (1).

Therefore, to minimize your salt intake, select unprocessed turkey over processed forms.


handle turkey assets often pack excessive amounts of salt. To protect against overconsumption, pick unprocessed turkey.

You can include turkey in her diet in limitless ways.

Fresh or frozen turkey deserve to be purchased year-round native your regional grocery save or butcher shop.

This meat is often roasted in the oven but can additionally be slow-cooked using a slow-cooker or crock pot till tender.

You can add it come the following dishes:

Salads. include it hot or cold come salads as a an excellent protein boost.Curries. Turkey have the right to be used instead of chicken in curries.Casseroles. This meat functions perfectly in casseroles.Burgers. Ground turkey deserve to be combined with stuffing or breadcrumbs to make burger patties.

Turkey can additionally be purchase minced and used to change ground beef in dishes like spaghetti Bolognese or cottage pie.

As noted above, it’s best to limit your intake of processed turkey products, such together sausages and sandwich meat.

See more: How Long Does Liquor Stay Good, When Does Liquor Go Bad


Turkey is extremely versatile and also can be included to soups, salads, and casseroles. It likewise makes a great replacement for ground beef.