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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.

177kcal per 100 g
29.6 gprotein
0.05 gcarbohydrates
5.6 gfat
150kcal in 3 oz (85 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount 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 µg1%
Vitamin C C 0 mg0%
Vitamin D C 0.4 µg2%
Vitamin E C 0.07 mg0.5%
Vitamin K C 0 µg0%
Thiamin (B1) C 0.035 mg3%
Riboflavin (B2) C 0.21 mg16%
Niacin (B3) C 11.6 mg73%
Pantothenic acid (B5) C 0.9 mg18%
Vitamin B6 C 0.77 mg45%
Folate (B9) C 9 µg2%
Vitamin B12 C 0.5 µg21%
Choline C 82.5 mg15%
Calcium C 11 mg0.8%
Iron C 0.8 mg4%
Magnesium C 32 mg8%
Phosphorus C 230 mg18%
Potassium C 248 mg5%
Zinc C 1.8 mg16%
Copper C 0.068 mg8%
Manganese C 0.012 mg0.5%
Selenium C 29.3 µg53%

% 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%177kcal / 100 g
  • 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

Niacin (B3)73%Selenium53%Vitamin B645%Vitamin B1221%Phosphorus18%Pantothenic acid (B5)18%Riboflavin (B2)16%Zinc16%Choline15%Magnesium8%

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 C2 g
Polyunsaturated fat C1.6 g
Amino acids (18)
Tryptophan C0.3 g
Threonine C1 g
Isoleucine C0.83 g
Leucine C2 g
Lysine C2.4 g
Methionine C0.75 g
Cystine C0.28 g
Phenylalanine C0.94 g
Tyrosine C0.85 g
Valine C0.94 g
Arginine C1.7 g
Histidine C0.78 g
Alanine C1.6 g
Aspartic acid C2.3 g
Glutamic acid C3.9 g
Glycine C1.5 g
Proline C1.7 g
Serine C1.2 g
Individual fatty acids (46)
EPA (omega-3, 20:5 n-3) C0.005 g
DHA (omega-3, 22:6 n-3) C0.005 g
ALA (omega-3, 18:3 n-3) C0.08 g
Linoleic acid (omega-6, 18:2) C1.4 g
SFA 4:0 C0 g
SFA 6:0 C0 g
SFA 8:0 C0 g
SFA 10:0 C0.005 g
SFA 12:0 C0.017 g
SFA 14:0 C0.056 g
SFA 16:0 C1.1 g
SFA 18:0 C0.41 g
SFA 20:0 C0.005 g
MUFA 18:1 C1.7 g
PUFA 18:3 C0.082 g
PUFA 20:4 C0.058 g
SFA 22:0 C0.003 g
MUFA 14:1 C0.008 g
MUFA 16:1 C0.19 g
PUFA 18:4 C0 g
MUFA 20:1 C0.027 g
MUFA 22:1 C0.001 g
PUFA 22:5 n-3 (DPA) C0.006 g
SFA 15:0 C0.01 g
SFA 17:0 C0.015 g
SFA 24:0 C0.001 g
TFA 16:1 t C0.003 g
TFA 18:1 t C0.057 g
TFA 22:1 t C0 g
TFA 18:2 t not further defined C0.015 g
PUFA 18:2 CLAs C0.008 g
MUFA 24:1 c C0 g
PUFA 20:2 n-6 c,c C0.011 g
MUFA 16:1 c C0.19 g
MUFA 18:1 c C1.7 g
PUFA 18:2 n-6 c,c C1.4 g
MUFA 22:1 c C0.001 g
PUFA 18:3 n-6 c,c,c C0.002 g
MUFA 17:1 C0.01 g
PUFA 20:3 C0.009 g
Fatty acids, total trans-monoenoic C0.06 g
Fatty acids, total trans-polyenoic C0.015 g
MUFA 15:1 C0 g
PUFA 20:3 n-3 C0 g
PUFA 20:3 n-6 C0.008 g
PUFA 22:4 C0.013 g
Carotenoids (15)
Beta-carotene C0 µg
Lycopene C0 µg
Lutein + zeaxanthin C0 µg
Retinol C10 µg
Carotene, alpha C0 µg
Vitamin D (D2 + D3), International Units C14 IU
Vitamin D3 (cholecalciferol) C0.4 µg
Cryptoxanthin, beta C0 µg
Tocopherol, beta C0 mg
Tocopherol, gamma C0.03 mg
Tocopherol, delta C0.01 mg
Tocotrienol, alpha C0 mg
Tocotrienol, beta C0 mg
Tocotrienol, gamma C0.04 mg
Tocotrienol, delta C0 mg
Other components (13)
Water C64.8 g
Alcohol C0 g
Caffeine C0 mg
Ash C1.2 g
Theobromine C0 mg
Energy C739 kJ
Vitamin A, IU C35 IU
Vitamin K (Dihydrophylloquinone) C0 µg
Folic acid C0 µg
Folate, food C9 µg
Betaine C5.9 mg
Vitamin E, added C0 mg
Vitamin B-12, added C0 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
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.

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.

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.