Turkey breast is a popular lean protein choice praised for its versatility, mild flavor, and nutritional benefits. When preparing healthy meals, it’s important to understand the calorie and nutrient contents of your ingredients. This allows you to make informed decisions to meet your dietary needs.
In this comprehensive guide, we will break down the calorie and macronutrient profile of 4 ounces of turkey breast. You’ll learn how these nutrition facts fit into a balanced diet and how turkey breast compares to other high protein options. We will also provide serving ideas to inspire you to include this nutritious meat in your routine.
Calories in 4 Ounces of Turkey Breast
Without skin, a 4 ounce serving of roasted turkey breast contains approximately:
- 120 calories
- 1g fat
- 23g protein
- 0g carbs
Turkey breast is considered a lean cut of meat, meaning it has less than 10 grams of fat per serving. A 4 ounce portion provides 24% of the recommended daily intake of protein for adults but is relatively low in calories compared to fattier cuts of meat.
The exact calorie count may vary slightly depending on factors like the brand, whether it is enhanced with a solution, and preparation method. But in most cases, 4 ounces of skinless turkey breast contains 110-130 calories.
Calorie Breakdown
To understand where these calories come from, let’s take a detailed look at the macronutrient breakdown of turkey breast:
Protein: The 23 grams of protein accounts for 92 of the calories in turkey breast (23 x 4 calories per gram of protein = 92 calories). Protein is essential for building and repairing muscle tissue, supporting the immune system, and keeping you feeling full between meals.
Fat: With just 1 gram of fat, turkey breast provides 9 calories from fat (1 gram x 9 calories per gram of fat = 9 calories). The low fat content makes this one of the leanest protein choices.
Carbohydrates: There are 0 grams of carbs in a 4 ounce serving of turkey breast. So unlike proteins and fats, carbs do not contribute any calories.
This nutrition profile, high in protein and low in fat and carbs, is what makes turkey breast such a valued addition to a healthy diet. The generous protein content keeps you satisfied on relatively few calories compared to fattier meats.
Turkey Breast Nutrition Facts
In addition to calories and macronutrients, turkey breast provides an impressive array of vitamins and minerals:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 8% | 12 mg |
| Iron | 6% | 0.8 mg |
| Potassium | 9% | 257 mg |
| Zinc | 7% | 0.8 mg |
| Vitamin B6 | 6% | 0.2 mg |
| Vitamin B12 | 7% | 0.4 mcg |
| Phosphorus | 10% | 89 mg |
| Selenium | 14% | 10 mcg |
Some nutrients turkey breast contains in smaller amounts include magnesium, vitamin B3 niacin, choline, vitamin B1 thiamin, and vitamin B2 riboflavin.
While 4 ounces of turkey doesn’t provide extremely high amounts of any single vitamin or mineral, it offers a well-rounded nutritional package. Eating turkey breast as part of a varied diet can help you easily meet many daily nutrient recommendations.
Turkey Breast in a Balanced Diet
At just 120 calories for a good serving of protein, turkey breast can fit into nearly any healthy eating plan. Here are some tips for integrating it into a nutritious balanced diet:
- Use it in place of higher fat meats like beef or pork to create lower calorie versions of your favorite recipes.
- Slice it to make sandwiches, wraps, pitas, and salads for an easy protein packed lunch or light dinner.
- Dice and add to soups, chili, casseroles, pasta sauces, tacos, and stir fries.
- Grill or bake it plainly seasoned and eat it alongside roasted veggies and whole grains like brown rice or quinoa.
- Combine it with leafy greens, fresh fruits, healthy fats, whole grains, beans, legumes, nuts, seeds, and low fat dairy.
Turkey breast combines especially well with high fiber carbohydrate sources. The protein helps slow the absorption of carbs to minimize blood sugar spikes. Some delicious pairings include:
- Turkey breast sandwich with avocado and spinach on whole wheat bread
- Turkey breast taco salad with black beans, salsa, and quinoa
- Turkey breast stir fry with broccoli, peppers, and brown rice
- Greek turkey breast skillet with tomatoes, olives, chickpeas, and feta over couscous
Aim for 2-3 servings per week as part of a varied protein routine that also includes fatty fish, beans, eggs, nuts, seeds, and other lean meats like chicken breast and sirloin steak.
Comparing Turkey Breast to Other Proteins
How does turkey breast stack up against other popular high protein foods? Here is a protein per calorie comparison:
| Food | Serving Size | Calories | Protein (g) | Protein per 100 Calories |
|---|---|---|---|---|
| Turkey breast | 4 oz | 120 | 23 | 19 |
| Chicken breast | 4 oz | 130 | 26 | 20 |
| Tofu | 1/2 cup | 94 | 10 | 11 |
| Cottage cheese | 1/2 cup | 100 | 14 | 14 |
| Lentils | 1/2 cup cooked | 115 | 9 | 8 |
| Sirloin steak | 4 oz | 200 | 25 | 13 |
| Salmon | 4 oz | 175 | 19 | 11 |
Turkey and chicken breast top the list, providing 19-20 grams of protein for every 100 calories. Non-meat sources like tofu and cottage cheese trail behind. And fattier cuts like salmon and sirloin offer less protein relative to their higher calorie counts.
So turkey breast is one of the leanest and most protein dense options. This makes it easy to get a large protein hit without overconsumption of calories, carbs, or fat.
Purchasing Turkey Breast
When shopping for turkey breast, you’ll often find two main options:
Whole turkey breast: This is comprised of two whole breast halves connected by cartilage and bone. A full breast averages 3-4 pounds. You’ll need to remove the skin and bones to get boneless, skinless portions for cooking.
Turkey breast cutlets or tenders: These are ready to cook cuts sold in smaller 4-8 ounce portions. They offer convenience since they are already trimmed and sometimes sliced. But they tend to cost more per pound than a whole breast.
For best value, purchase a whole turkey breast and divide it into cutlets yourself. Look for breasts without added solution, which dilutes the protein content.
Store turkey breast in the coldest part of the refrigerator for 3-4 days. It can keep in the freezer for up to one year. Defrost in the refrigerator before using.
Pre-cooked turkey breast sold delis is another quick option. Just check the nutrition label when comparing brands, as sodium content can vary.
Preparing and Cooking Turkey Breast
Turkey breast adapts well to almost any cooking method including roasting, baking, grilling, sautéing, air frying, and slow cooking in soups or stews. It pairs well with a wide range of seasonings too.
Try these simple preparations to make the most of turkey breast:
Oven Baked: Season with salt, pepper, garlic, and herbs. Bake at 425°F for 25-35 minutes until no longer pink inside. Baste occasionally with olive oil for added moisture.
Sautéed: Dice breast and cook over medium high heat in olive oil for 6-8 minutes until browned and cooked through. Sprinkle with seasoning like chili powder, cajun spice, or Italian herbs while cooking.
Grilled: Oil breast lightly and grill over medium heat for 5-7 minutes per side. Brush with barbecue sauce during the last few minutes.
Soup or Stew: Chop or shred breast and add to soups and stews. Cook on low heat until turkey is warmed through, 15-20 minutes.
Cooking beyond the recommended time can dry out the lean turkey breast. Check for doneness and remove from heat once it reaches an internal temperature of 165°F. Let rest for 5 minutes before slicing.
To lock in moisture, avoid overcooking. You can also brine turkey breast in saltwater for 30 minutes before cooking or rub it with olive oil.
Health Benefits of Turkey Breast
With its impressive nutrition stats, turkey breast provides some nice health perks. Here are a few of the key benefits of adding it to your eating pattern:
Builds Muscle: The high quality protein in turkey stimulates muscle protein synthesis. This helps maintain and build lean muscle mass when combined with strength training.
Satiety: Protein takes longer to digest than carbs or fat, resulting in prolonged feelings of fullness. Turkey breast can curb appetite and reduce calorie intake at meals.
Heart Health: Replacing saturated fat with lean, low fat protein sources like turkey breast improves cholesterol levels to support heart health.
Weight Control: Turkey provides lots of filling protein with minimal calories and fat. This nutrient profile helps with fat loss and weight management.
Strengths Bones: The phosphorus, zinc, iron and vitamins in turkey breast play a role in bone health by improving absorption of calcium and supporting bone mineral density.
Supports Immunity: Turkey contains selenium and vitamins including B6 and B12 that are involved in immune system function, helping you fight off illness and disease.
As an exceptionally lean and nutritious protein choice, turkey breast provides a nutritional powerhouse in a low calorie package. Enjoy it regularly as part of a balanced regimen of whole foods.
Common Questions
Is turkey breast considered a lean protein?
Yes, turkey breast is one of the leanest protein sources available. With less than 1.5 grams of fat in a 4 ounce portion, it meets the definition of a lean protein which contains less than 10% calories from fat.
Is turkey breast healthier than chicken breast?
Turkey and chicken breast have very similar nutrition profiles. Turkey breast just slightly edges out chicken in terms of protein, calories, and fat. But both are excellent low fat protein sources. Choosing between them comes down to personal taste and budget.
Can you eat turkey breast while pregnant?
Turkey breast is safe to eat during pregnancy as long as it is cooked thoroughly to an internal temperature of 165°F. Pregnant women can benefit from the high quality protein, iron, B vitamins and minerals. Just be sure to remove all skin and fat first since the fat is more prone to harboring bacteria.
Is turkey breast gluten-free?
Yes, plain turkey breast is naturally gluten-free. But be aware that processed varieties may contain additives and flavorings that contain gluten. Read labels and look for brands certified gluten-free if you have celiac disease or a gluten intolerance.
Is turkey breast keto friendly?
With zero carbs and a high protein content, turkey breast can certainly fit into a keto diet. It provides plenty of protein to meet your daily needs while keeping carbohydrate intake minimal as required on a keto eating plan.
Conclusion
Turkey breast is one of the top lean protein choices available. With 120 calories, 23 grams of protein, and just 1 gram of fat in a 4 ounce serving, it packs a nutritional punch without the excess calories and fat.
This versatile healthy meat can be cooked in endless ways and incorporated into all types of meals and recipes. Combined with produce, whole grains, healthy fats and dairy, turkey breast provides a powerful source of protein that supports muscle growth, satiety, weight control, and overall health.
Aim for 2-3 servings of turkey breast per week as part of a balanced diet. Purchasing a whole turkey breast and preparing cutlets yourself provides better value while still offering convenience.
The nutrition profile and health effects of turkey breast make it a protein worthy of a regular spot in your healthy meal rotation.