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Turkey, diced, light and dark meat, seasoned: Nutrition Facts

Generic food Poultry

Turkey, diced, light and dark meat, seasoned contains 138 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 39 kcal.

Roughly 56% of its calories come from protein, with 41% from fat and 3% from carbohydrates (estimated with general energy factors).

That is less energy than the typical item in poultry products on FoodFactly, where the median is 176 kcal per 100 g across 391 foods.

100 g provides 47% of the Daily Value for selenium, 30% of the Daily Value for Niacin (B3) and 19% of the Daily Value for phosphorus.

The data comes from USDA FoodData Central: SR Legacy.

138kcal per 100 g
18.7 gprotein
1 gcarbohydrates
6 gfat
39kcal in 1 oz (28.4 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 138 kcal
Total fat ? 6 g 8%
Saturated fat ? 1.8 g 9%
Cholesterol ? 55 mg 18%
Sodium ? 850 mg 37%
Total carbohydrates C 1 g 0.4%
Dietary fiber Z 0 g 0%
Total sugars not reported
Protein ? 18.7 g 37%
Vitamin A ? 0 µg0%
Vitamin C Z 0 mg0%
Thiamin (B1) ? 0.04 mg3%
Riboflavin (B2) ? 0.11 mg8%
Niacin (B3) ? 4.8 mg30%
Pantothenic acid (B5) ? 0.59 mg12%
Vitamin B6 ? 0.28 mg16%
Folate (B9) C 5 µg1%
Vitamin B12 ? 0.24 µg10%
Calcium ? 1 mg0.1%
Iron ? 1.8 mg10%
Magnesium ? 17 mg4%
Phosphorus ? 240 mg19%
Potassium ? 310 mg7%
Zinc ? 2 mg18%
Copper ? 0.063 mg7%
Manganese ? 0.013 mg0.6%
Selenium C 26.1 µg47%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 56%Carbohydrates: 3%Fat: 41%138kcal / 100 g
  • Protein 56%
  • Carbohydrates 3%
  • Fat 41%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Selenium47%Niacin (B3)30%Phosphorus19%Zinc18%Vitamin B616%Pantothenic acid (B5)12%Vitamin B1210%Iron10%Riboflavin (B2)8%Copper7%

Nutritional insights

  • Protein18.7 gin the lowest quarter of poultry products (median 23.3 g)
  • Fat6 gbelow the median for poultry products (median 8.1 g)
  • Saturated fat1.8 gbelow the median for poultry products (median 2.2 g)
  • Sodium850 mgin the top quarter of poultry products (median 88 mg)
  • Protein per 100 kcal13.6 gprotein density, useful for comparing foods with different calorie levels
  • Water71.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?2 g
Polyunsaturated fat ?1.5 g
Amino acids (18)
Tryptophan ?0.21 g
Threonine ?0.81 g
Isoleucine ?0.93 g
Leucine ?1.4 g
Lysine ?1.7 g
Methionine ?0.52 g
Cystine ?0.21 g
Phenylalanine ?0.73 g
Tyrosine ?0.71 g
Valine ?0.97 g
Arginine ?1.3 g
Histidine ?0.56 g
Alanine ?1.2 g
Aspartic acid ?1.8 g
Glutamic acid ?3 g
Glycine ?1.1 g
Proline ?0.87 g
Serine ?0.82 g
Individual fatty acids (15)
EPA (omega-3, 20:5 n-3) ?0 g
DHA (omega-3, 22:6 n-3) ?0.02 g
Linoleic acid (omega-6, 18:2) ?1.3 g
SFA 10:0 ?0 g
SFA 12:0 ?0.01 g
SFA 14:0 ?0.04 g
SFA 16:0 ?1.1 g
SFA 18:0 ?0.43 g
MUFA 18:1 ?1.6 g
PUFA 18:3 ?0.07 g
PUFA 20:4 ?0.12 g
MUFA 16:1 ?0.32 g
MUFA 20:1 ?0.01 g
MUFA 22:1 ?0.01 g
PUFA 22:5 n-3 (DPA) ?0.02 g
Carotenoids (1)
Retinol ?0 µg
Other components (6)
Water ?71.7 g
Ash ?2.6 g
Energy ?577 kJ
Vitamin A, IU ?0 IU
Folic acid Z0 µg
Folate, food ?5 µg

Other forms of Turkey

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Turkey, wing, smoked, cooked, with skin, bone removed Cooked 221 27.4 g 0 g 12.4 g
Turkey, drumstick, smoked, cooked, with skin, bone removed Cooked 200 27.9 g 0 g 9.8 g
Turkey, light or dark meat, smoked, cooked, skin and bone removed Cooked 162 29.3 g 0 g 5 g
Turkey, light or dark meat, smoked, cooked, with skin, bone removed Cooked 208 28.1 g 0 g 9.7 g
Turkey, whole, meat and skin, raw Raw 144 21.6 g 0.14 g 5.6 g
Turkey, whole, skin (light and dark), roasted Cooked 459 23.9 g 0.57 g 39.3 g
Turkey, whole, giblets, raw Raw 124 18.2 g 0.07 g 5.1 g
Turkey, whole, giblets, cooked, simmered Cooked 173 26.4 g 0 g 6.6 g
Turkey, gizzard, all classes, raw Raw 111 18.8 g 0 g 3.4 g
Turkey, whole, neck, meat only, raw Raw 125 16.5 g 0 g 6 g
Turkey, whole, neck, meat only, cooked, simmered Cooked 162 22.5 g 0 g 7.4 g
Turkey, whole, light meat, meat and skin, raw Raw 161 22 g 0.15 g 7.4 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Ostrich 174 25.9 g 0 g 7 g
Duck, domesticated, meat only, raw Raw 135 18.3 g 0.94 g 6 g
Chicken, drumstick, meat and skin, raw Raw 130 18.4 g 0 g 5.9 g
Chicken, broilers or fryers, back, meat only, raw Raw 137 19.6 g 0 g 5.9 g
Chicken, capons, giblets, raw Raw 130 18.3 g 1.4 g 5.2 g
Chicken, roasting, giblets, raw Raw 127 18.1 g 1.1 g 5 g
Chicken, ground, with additives, raw Raw 138 17.9 g 0 g 7.2 g
Duck, domesticated, liver, raw Raw 136 18.7 g 3.5 g 4.6 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 171102. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.

Frequently asked questions

How many calories are in turkey?

100 g of turkey has 138 kcal. 1 oz (28.4 g): about 39 kcal. 0.5 lb (227 g): about 313 kcal.

Is turkey high in protein?

Turkey contains 18.7 g of protein per 100 g (37% of the 50 g Daily Value), or 5.3 g in 1 oz (28.4 g). About 56% of its calories come from protein. Compared with other poultry products, that is in the lowest quarter (median 23.3 g).

How many carbs are in turkey?

Turkey has 1 g of total carbohydrates per 100 g, including 0 g of fiber.

How much fat is in turkey?

Turkey contains 6 g of fat per 100 g, of which 1.8 g is saturated (9% of the Daily Value).

What vitamins and minerals does turkey contain?

Per 100 g, the most notable amounts relative to the Daily Value are selenium (47% DV), Niacin (B3) (30% DV), phosphorus (19% DV), zinc (18% DV) and Vitamin B6 (16% DV). The full list is in the vitamins and minerals table above.

How much sodium is in turkey?

100 g contains 850 mg of sodium, 37% of the 2,300 mg Daily Value.

Does turkey have the same nutrition not specified and cooked?

No. Per 100 g, turkey, diced, light and dark meat, seasoned has 138 kcal, while turkey, wing, smoked, cooked, with skin, bone removed has 221 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.