Turkey, light or dark meat, smoked, cooked, skin and bone removed: Nutrition Facts
Generic food Cooked Poultry
Turkey, light or dark meat, smoked, cooked, skin and bone removed contains 162 kcal per 100 g. A typical serving of 1 medium slice, approx 3" x 2" x 1/4" (28 g) provides about 45 kcal.
Roughly 72% of its calories come from protein, with 28% from fat and 0% from carbohydrates (estimated with general energy factors).
That is close to the median for poultry products on FoodFactly (176 kcal per 100 g).
100 g provides 78% of the Daily Value for selenium, 34% of the Daily Value for Niacin (B3) and 28% of the Daily Value for zinc.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 162 kcal | |
| Total fat ? | 5 g | 6% |
| Saturated fat C | 1.4 g | 7% |
| Cholesterol ? | 76 mg | 25% |
| Sodium ? | 996 mg | 43% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein ? | 29.3 g | 59% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D I | 0.1 µg | 0.5% |
| Vitamin E C | 0.33 mg | 2% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) ? | 0.06 mg | 5% |
| Riboflavin (B2) ? | 0.18 mg | 14% |
| Niacin (B3) ? | 5.4 mg | 34% |
| Vitamin B6 ? | 0.46 mg | 27% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 ? | 0.37 µg | 15% |
| Choline I | 82.3 mg | 15% |
| Calcium ? | 25 mg | 2% |
| Iron ? | 1.8 mg | 10% |
| Magnesium ? | 26 mg | 6% |
| Phosphorus ? | 213 mg | 17% |
| Potassium ? | 298 mg | 6% |
| Zinc ? | 3.1 mg | 28% |
| Copper ? | 0.094 mg | 10% |
| Selenium I | 43 µg | 78% |
% 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 72%
- Fat 28%
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
Nutritional insights
- Protein29.3 gin the top quarter of poultry products (median 23.3 g)
- Fat5 gbelow the median for poultry products (median 8.1 g)
- Saturated fat1.4 gbelow the median for poultry products (median 2.2 g)
- Sodium996 mgin the top quarter of poultry products (median 88 mg)
- Protein per 100 kcal18.1 gprotein density, useful for comparing foods with different calorie levels
- Water64.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1 g |
|---|---|
| Polyunsaturated fat C | 1.4 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0.04 g |
| Linoleic acid (omega-6, 18:2) ? | 1.1 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 Z | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.02 g |
| SFA 14:0 ? | 0.03 g |
| SFA 16:0 ? | 0.83 g |
| SFA 18:0 ? | 0.49 g |
| MUFA 18:1 ? | 0.86 g |
| PUFA 18:3 ? | 0.04 g |
| PUFA 20:4 ? | 0.21 g |
| MUFA 16:1 ? | 0.15 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 ? | 0.02 g |
| MUFA 22:1 ? | 0.02 g |
| PUFA 22:5 n-3 (DPA) ? | 0.03 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 3 IU |
| Vitamin D3 (cholecalciferol) I | 0.1 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (13)
| Water ? | 64.9 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 0.8 g |
| Theobromine Z | 0 mg |
| Energy C | 679 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Dihydrophylloquinone) Z | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food ? | 7 µg |
| Betaine I | 6 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Turkey
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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, 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 |
| Turkey, whole, light meat, meat and skin, cooked, roasted Cooked | 177 | 29.6 g | 0.05 g | 5.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken breast, roasted (meat only) Cooked | 165 | 31 g | 0 g | 3.6 g |
| Ostrich, inside strip, cooked Cooked | 164 | 29.4 g | 0 g | 4.3 g |
| Emu, ground, cooked, pan-broiled Cooked | 163 | 28.4 g | 0 g | 4.7 g |
| Chicken, broilers or fryers, light meat, meat only, cooked, stewed Cooked | 159 | 28.9 g | 0 g | 4 g |
| Ostrich, oyster, cooked Cooked | 159 | 28.8 g | 0 g | 4 g |
| Duck, young duckling, domesticated, White Pekin, leg, meat only, bone in, cooked without skin, braised Cooked | 178 | 29.1 g | 0 g | 6 g |
| Ostrich, outside strip, cooked Cooked | 156 | 28.6 g | 0 g | 3.8 g |
| Ostrich, top loin, cooked Cooked | 155 | 28.1 g | 0 g | 3.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked turkey?
100 g of cooked turkey has 162 kcal. 1 medium slice, approx 3" x 2" x 1/4" (28 g): about 45 kcal. 1 thick slice, approx 3" x 2" x 3/8" (42 g): about 68 kcal. 3 oz (85 g): about 138 kcal.
Is cooked turkey high in protein?
Cooked turkey contains 29.3 g of protein per 100 g (59% of the 50 g Daily Value), or 8.2 g in 1 medium slice, approx 3" x 2" x 1/4" (28 g). About 72% of its calories come from protein. Compared with other poultry products, that is among the highest quarter (median 23.3 g).
How many carbs are in cooked turkey?
Cooked turkey has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in cooked turkey?
Cooked turkey contains 5 g of fat per 100 g, of which 1.4 g is saturated (7% of the Daily Value).
What vitamins and minerals does cooked turkey contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (78% DV), Niacin (B3) (34% DV), zinc (28% DV), Vitamin B6 (27% DV) and phosphorus (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked turkey?
100 g contains 996 mg of sodium, 43% of the 2,300 mg Daily Value.
Does turkey have the same nutrition cooked and raw?
No. Per 100 g, turkey, light or dark meat, smoked, cooked, skin and bone removed has 162 kcal, while turkey, whole, meat and skin, raw has 144 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.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 167713. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.