Turkey breast · cooked
Values per 100 g — CIQUAL data (ANSES).
Photo: Pexels
As lean as chicken, milder in taste
Turkey breast is, alongside chicken breast, one of the leanest meats: 29 g of protein for just 1.7 g of fat per 100 g (135 kcal). Its protein-to-calorie ratio is excellent, making it a safe bet for both cutting and bulking.
Its flesh is a bit more tender and its taste milder than chicken — a good way to vary without changing your nutritional logic.
Bulking and cutting
When cutting, its very high protein for few calories helps preserve muscle in a deficit. When bulking, pair it with carbs (rice, pasta, potato) to build the energy around it. Benchmark: 150 g of cooked turkey breast ≈ 44 g of protein for ~200 kcal.
Cooking it well
Like chicken breast, turkey breast is lean and dries out fast. Cook it over medium heat, not too long (poultry should reach ~74 °C in the centre), and feel free to marinate it to keep it tender. Cut thin, it cooks in 2-3 minutes per side.
Plain, not breaded or pre-marinated
Turkey breast's asset is its leanness: don't spoil it with a breaded or pre-marinated version from the shelf, which adds breadcrumbs, oil, sugar and salt — and pushes calories up with no extra protein. Buy it plain and season it yourself.
A homemade marinade (yogurt, lemon, herbs, spices) tenderises and flavours it for almost no calories: you keep the best protein-to-calorie ratio while varying the flavours.
What to pair it with
Serve turkey breast with a starch and a green vegetable.
Key takeaways
- 29 g protein, 1.7 g fat per 100 g: one of the leanest meats.
- Excellent protein-to-calorie ratio: cutting and bulking.
- Gentle cooking + marinade so it does not dry out.
- Alternate it with chicken for variety.
Frequently asked questions
Turkey breast or chicken breast?
The two are very close: lean, high-protein white meats. Turkey is a touch leaner and milder; chicken is a versatile classic. Alternate based on taste, price and availability.
Is turkey good for cutting?
Yes, it is one of the best meats for cutting: lots of protein for very little fat and calories, while staying filling.
Is breaded turkey breast a good choice?
Less so: the breading adds crumbs, oil and often salt, raising calories without adding protein. To benefit from turkey's leanness, prefer plain escalope and oven-bread it yourself if you want crunch.
Compute your needs and track your progress
Calorie, protein and macro calculators — free, no account.