Turkey nutrition is impressive: a 4-ounce serving of roasted skinless turkey breast has about 150 calories and more than 30 grams of protein, with very little fat. Turkey is also rich in B vitamins, selenium and phosphorus. That makes it an excellent lean protein for building muscle, recovering from workouts and staying full on fewer calories.
By A’verria Martin, Ph.D.
Welcome back to the Eating for Success series. Over the last few weeks, we’ve covered lean proteins: eggs, salmon, chicken and, today, turkey. This is our last week on lean protein before we explore vegetables, fruits, low-fat dairy and low-glycemic grains. There’s also an abundance of other fish, preferably wild, that provide wonderful lean protein. So we encourage you to explore and find creative, tasty ways to prepare lean proteins!
Why lean protein and turkey nutrition matter
As a review, lean protein is essential to a healthy diet and to any weight loss or muscle gain program. Proteins are the body’s building blocks, supporting healthy bones, muscles, cartilage, skin and blood. After a workout, your muscles are repaired and rebuilt from the protein you eat. In addition, protein is the most filling nutrient, which can greatly reduce overeating.
Turkey nutrition facts
According to USDA data, 4 ounces of roasted, skinless turkey breast provides roughly:
- Calories: about 150 to 160
- Protein: about 32 to 34 grams
- Fat: about 1 to 3 grams
- Carbohydrates: 0 grams
- Nutrients: a rich source of niacin (B3), vitamin B6, vitamin B12, selenium and phosphorus, plus choline and zinc
Dark meat and ground turkey have more fat and calories, so check labels. For example, 93% lean ground turkey is a good middle ground for burgers and meatballs. You can compare cuts in the USDA’s FoodData Central database.
5 turkey nutrition benefits for fitness
1. High protein, low calories
With over 30 grams of protein for about 150 calories, turkey breast is one of the most protein-dense foods you can buy. As a result, it’s easy to hit your protein goals without extra calories.
2. Keeps you full
Because protein digests slowly, it helps you feel satisfied longer. Pairing turkey with vegetables and a whole grain also helps keep blood sugar steady after meals.
3. B vitamins for energy
Also, turkey is rich in niacin, B6 and B12, which help your body turn food into energy and support normal brain and nerve function.
4. Selenium for immune and thyroid health
In addition, selenium is a mineral that supports your immune system and thyroid function and acts as part of antioxidant enzymes that protect cells.
5. Phosphorus for strong bones
Finally, along with calcium, phosphorus helps build and maintain strong bones and teeth. For more on these nutrients, see my post on chicken nutrition.
Buying tips for the best turkey nutrition
For the best turkey nutrition, choose skinless breast or tenderloin for the leanest options. When you can, also look for organic or pasture-raised turkey raised without antibiotics, which can limit your exposure to antibiotics and some pesticide residues. However, conventional turkey is still an excellent protein choice. On the other hand, deli turkey and processed turkey products can be high in sodium, so choose low-sodium versions or roast your own. Finally, always cook turkey to 165°F, according to USDA safe temperature guidelines.
Turkey recipes that make the most of turkey nutrition
Ground turkey kebabs
Ingredients: 1 1/2 lbs ground turkey (organic if possible); 1 garlic clove, chopped; 1 Tbsp extra-virgin olive oil, plus extra for drizzling; 1 egg; 1/2 tsp paprika; 1/2 tsp salt; 1/4 tsp cinnamon; 1/4 tsp cayenne pepper; 2 Tbsp finely chopped parsley.
- First, soak 6 to 8 wooden skewers in water and set aside.
- In a medium bowl, mix all the ingredients. With lightly oiled hands, form the mixture into oval, slightly elongated meatballs. Drizzle with oil and slide onto the skewers.
- Spray the grill with olive oil cooking spray and preheat to medium. Then grill, turning occasionally, until browned and cooked through to 165°F, about 10 to 12 minutes.
Tandoori turkey kebabs
Ingredients: 1 lb turkey tenderloin (organic if possible), cut into cubes; 1 cup nonfat plain Greek yogurt; 2 Tbsp garam masala; 2 tsp chopped garlic; 1/2 tsp ground ginger; salt to taste.
- First, soak 6 to 8 wooden skewers in water and set aside.
- In a medium bowl, combine the yogurt, garam masala, garlic, ginger and salt. Add the turkey and marinate for at least 10 minutes, or up to a few hours in the fridge.
- Spray the grill with olive oil cooking spray and preheat to medium.
- Next, thread the turkey onto skewers and grill, turning often, until cooked through, about 10 to 12 minutes.
For another turkey favorite, try Chris’s healthy turkey burger recipe. You can also see the rest of the Eating for Success series. Want a nutrition and training plan built for you? Text Chris at (619) 840-9099 for a free consultation at his private studio in Bay Park / Morena, San Diego.
This post was written by A’verria Martin, Ph.D. for the Eating for Success series and updated in 2026 by the Chris Keith Personal Training team with current nutrition information. Chris Keith has coached clients in San Diego for over 30 years. Contact Chris to get started.
Frequently Asked Questions
Have a question that isn’t covered here? See the full personal training FAQ.
Is turkey healthier than chicken?
They’re very similar. Skinless turkey breast and chicken breast both provide over 30 grams of protein per 4 ounces with little fat. Turkey is slightly leaner and a bit higher in some B vitamins and selenium. Choose whichever you enjoy.
How much protein is in turkey?
About 32 to 34 grams of protein are in 4 ounces of roasted skinless turkey breast. Dark meat has slightly less protein and more fat, and ground turkey varies depending on how lean it is.
Is ground turkey good for weight loss?
Yes, especially 93% lean or leaner. It’s high in protein and lower in saturated fat than most ground beef, which helps you stay full on fewer calories. Check labels, because some ground turkey includes skin and fat.
Does turkey make you sleepy?
Not really. Turkey contains tryptophan, but no more than chicken or other proteins. Post-holiday sleepiness is more likely caused by a large meal overall, plenty of carbohydrates and sometimes alcohol.
