Turkey, whole, light meat, meat and skin, cooked, roasted: Nutrition Facts
Generic food Cooked Poultry
Turkey, whole, light meat, meat and skin, cooked, roasted contains 177 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 150 kcal.
Roughly 70% of its calories come from protein, with 30% from fat and 0.1% 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 73% of the Daily Value for Niacin (B3), 53% of the Daily Value for selenium and 45% of the Daily Value for Vitamin B6.
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 | 177 kcal | |
| Total fat C | 5.6 g | 7% |
| Saturated fat C | 1.6 g | 8% |
| Trans fat C | 0.075 g | |
| Cholesterol C | 89 mg | 30% |
| Sodium C | 101 mg | 4% |
| Total carbohydrates C | 0.05 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 29.6 g | 59% |
| Vitamin A C | 10 µg | 1% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.4 µg | 2% |
| Vitamin E C | 0.07 mg | 0.5% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.035 mg | 3% |
| Riboflavin (B2) C | 0.21 mg | 16% |
| Niacin (B3) C | 11.6 mg | 73% |
| Pantothenic acid (B5) C | 0.9 mg | 18% |
| Vitamin B6 C | 0.77 mg | 45% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 C | 0.5 µg | 21% |
| Choline C | 82.5 mg | 15% |
| Calcium C | 11 mg | 0.8% |
| Iron C | 0.8 mg | 4% |
| Magnesium C | 32 mg | 8% |
| Phosphorus C | 230 mg | 18% |
| Potassium C | 248 mg | 5% |
| Zinc C | 1.8 mg | 16% |
| Copper C | 0.068 mg | 8% |
| Manganese C | 0.012 mg | 0.5% |
| Selenium C | 29.3 µg | 53% |
% 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 70%
- Carbohydrates 0.1%
- Fat 30%
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
- Protein29.6 gin the top quarter of poultry products (median 23.3 g)
- Fat5.6 gbelow the median for poultry products (median 8.1 g)
- Saturated fat1.6 gbelow the median for poultry products (median 2.2 g)
- Sodium101 mgabove the median for poultry products (median 88 mg)
- Protein per 100 kcal16.7 gprotein density, useful for comparing foods with different calorie levels
- Water64.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2 g |
|---|---|
| Polyunsaturated fat C | 1.6 g |
Amino acids (18)
| Tryptophan C | 0.3 g |
|---|---|
| Threonine C | 1 g |
| Isoleucine C | 0.83 g |
| Leucine C | 2 g |
| Lysine C | 2.4 g |
| Methionine C | 0.75 g |
| Cystine C | 0.28 g |
| Phenylalanine C | 0.94 g |
| Tyrosine C | 0.85 g |
| Valine C | 0.94 g |
| Arginine C | 1.7 g |
| Histidine C | 0.78 g |
| Alanine C | 1.6 g |
| Aspartic acid C | 2.3 g |
| Glutamic acid C | 3.9 g |
| Glycine C | 1.5 g |
| Proline C | 1.7 g |
| Serine C | 1.2 g |
Individual fatty acids (46)
| EPA (omega-3, 20:5 n-3) C | 0.005 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.005 g |
| ALA (omega-3, 18:3 n-3) C | 0.08 g |
| Linoleic acid (omega-6, 18:2) C | 1.4 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.005 g |
| SFA 12:0 C | 0.017 g |
| SFA 14:0 C | 0.056 g |
| SFA 16:0 C | 1.1 g |
| SFA 18:0 C | 0.41 g |
| SFA 20:0 C | 0.005 g |
| MUFA 18:1 C | 1.7 g |
| PUFA 18:3 C | 0.082 g |
| PUFA 20:4 C | 0.058 g |
| SFA 22:0 C | 0.003 g |
| MUFA 14:1 C | 0.008 g |
| MUFA 16:1 C | 0.19 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.027 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0.006 g |
| SFA 15:0 C | 0.01 g |
| SFA 17:0 C | 0.015 g |
| SFA 24:0 C | 0.001 g |
| TFA 16:1 t C | 0.003 g |
| TFA 18:1 t C | 0.057 g |
| TFA 22:1 t C | 0 g |
| TFA 18:2 t not further defined C | 0.015 g |
| PUFA 18:2 CLAs C | 0.008 g |
| MUFA 24:1 c C | 0 g |
| PUFA 20:2 n-6 c,c C | 0.011 g |
| MUFA 16:1 c C | 0.19 g |
| MUFA 18:1 c C | 1.7 g |
| PUFA 18:2 n-6 c,c C | 1.4 g |
| MUFA 22:1 c C | 0.001 g |
| PUFA 18:3 n-6 c,c,c C | 0.002 g |
| MUFA 17:1 C | 0.01 g |
| PUFA 20:3 C | 0.009 g |
| Fatty acids, total trans-monoenoic C | 0.06 g |
| Fatty acids, total trans-polyenoic C | 0.015 g |
| MUFA 15:1 C | 0 g |
| PUFA 20:3 n-3 C | 0 g |
| PUFA 20:3 n-6 C | 0.008 g |
| PUFA 22:4 C | 0.013 g |
Carotenoids (15)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 10 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 14 IU |
| Vitamin D3 (cholecalciferol) C | 0.4 µg |
| Cryptoxanthin, beta C | 0 µg |
| Tocopherol, beta C | 0 mg |
| Tocopherol, gamma C | 0.03 mg |
| Tocopherol, delta C | 0.01 mg |
| Tocotrienol, alpha C | 0 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0.04 mg |
| Tocotrienol, delta C | 0 mg |
Other components (13)
| Water C | 64.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 1.2 g |
| Theobromine C | 0 mg |
| Energy C | 739 kJ |
| Vitamin A, IU C | 35 IU |
| Vitamin K (Dihydrophylloquinone) C | 0 µg |
| Folic acid C | 0 µg |
| Folate, food C | 9 µg |
| Betaine C | 5.9 mg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 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, 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
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken breast, roasted (meat only) Cooked | 165 | 31 g | 0 g | 3.6 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, inside strip, cooked Cooked | 164 | 29.4 g | 0 g | 4.3 g |
| Chicken, broilers or fryers, drumstick, rotisserie, original seasoning, meat only, cooked Cooked | 176 | 28.7 g | 0 g | 6.8 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, roasted Cooked | 173 | 30.9 g | 0 g | 4.5 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 |
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 177 kcal. 3 oz (85 g): about 150 kcal.
Is cooked turkey high in protein?
Cooked turkey contains 29.6 g of protein per 100 g (59% of the 50 g Daily Value), or 25.1 g in 3 oz (85 g). About 70% 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 0.05 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 5.6 g of fat per 100 g, of which 1.6 g is saturated (8% 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 Niacin (B3) (73% DV), selenium (53% DV), Vitamin B6 (45% DV), Vitamin B12 (21% DV) and phosphorus (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked turkey?
100 g contains 101 mg of sodium, 4% of the 2,300 mg Daily Value.
Does turkey have the same nutrition cooked and raw?
No. Per 100 g, turkey, whole, light meat, meat and skin, cooked, roasted has 177 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 171089. 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.