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Meat, fish, and eggs

Turkey breast

Turkey breast provides 23.7 g of protein for 114 kcal per 100 g (3.5 oz), or 20.8 g of protein for every 100 kcal.

USDA description: Turkey breast, skinless, raw

  • High in protein
  • Easy to digest

Estimated satietyHow it is calculated

Starting point+1
Low energy density+1
A lot of protein per calorie+2
High water content+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

Prepared by
Last updated
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Sources
7 primary
Data
USDA FDC 171098

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Nutrition facts

Calories
143 kcal per serving
114 kcal per 100 g (3.5 oz)
Protein
29.6 g per serving
23.7 g per 100 g (3.5 oz)
Carbohydrates
0.2 g per serving
0.1 g per 100 g (3.5 oz)
of which sugars
0.1 g per serving
0.1 g per 100 g (3.5 oz)
Fiber
0 g per serving
0 g per 100 g (3.5 oz)
Fat
1.9 g per serving
1.5 g per 100 g (3.5 oz)
of which saturated
0.4 g per serving
0.3 g per 100 g (3.5 oz)
Water
93.6 g per serving
74.9 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Turkey, whole, breast, meat only, raw (FDC ID 171098), accessed September 23, 2026.

A typical 125 g (4.5 oz) serving provides about 143 kcal, 29.6 g of protein, and 0 g of fiber.

The typical serving (125 g (4.5 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The turkey is a bird native to the Americas; in Mexico it is also called guajolote and in parts of Central America, chompipe. The breast is sold whole, as cutlets, diced or ground, and it should not be confused with turkey breast cold cuts, a cooked, salted product whose label must state the percentage of turkey in the EU (Regulation (EU) No 1169/2011). This page covers raw skinless breast, with 114 kcal, 23.7 g of protein and 1.48 g of fat per 100 g according to USDA.

A 125 g (4.4 oz) raw serving provides 29.6 g of protein and 143 kcal with only 1.9 g of fat; if your appetite is small, half a serving still gives almost 15 g. The 2025 nutrition advisory on GLP-1 therapy lists lean poultry among the proteins to prioritize and suggests eating the protein part of a meal first. Like chicken breast, it dries out easily and is hard to swallow when you feel queasy: ground and in a sauce, as in the turkey meatballs in tomato sauce, or stewed, it usually goes down better in the weeks after a dose increase.

What the evidence says

Per 100 g raw, skinless turkey breast has 23.7 g of protein, 1.48 g of fat and 114 kcal, and chicken breast 22.5 g, 2.62 g and 120 kcal, according to USDA: the difference is small and either works just as well for adding protein. More than 80% of its energy comes from protein, far above the 20% the EU requires for a "high protein" claim, and protein has an authorized claim that it contributes to the maintenance of muscle mass (Regulations (EC) No 1924/2006 and (EU) No 432/2012). IARC includes poultry in its definition of processed meat when it is transformed through salting, curing, smoking or other processes, so turkey cold cuts fall in the group it classified in 2015 as carcinogenic to humans (Group 1); the risk of fresh poultry, by contrast, was not evaluated.

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in protein
It has at least 10 g of protein per 100 g and 6 g per 100 kcal. Protein is the most filling nutrient per calorie and helps preserve muscle mass during weight loss, which matters especially when a GLP-1 medication reduces your appetite.
Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.

Frequently asked questions about turkey breast

How much protein is in a 125 g (4.5 oz) serving of turkey breast?

100 g (3.5 oz) of turkey breast has 23.7 g of protein. A typical 125 g (4.5 oz) serving has about 29.6 g of protein. That is 20.8 g of protein per 100 kcal, which is why it carries our “High in protein” tag.

How many calories does a 125 g (4.5 oz) serving of turkey breast have?

100 g (3.5 oz) of turkey breast has 114 kcal. A typical 125 g (4.5 oz) serving has about 143 kcal. That is a low energy density.

Is turkey breast filling?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: low energy density; a lot of protein per calorie; high water content. It is an estimate based on its composition, not a measurement in people.

How does turkey breast sit with nausea from a GLP-1 medication?

Based on our tags, this is what matters about turkey breast on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of turkey breast?

We use 125 g (4.5 oz) as a typical serving. That amount provides about 143 kcal, 29.6 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Turkey, whole, breast, meat only, raw (FDC ID 171098).accessed .
  2. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Article 22 and Annex VIII, quantitative indication of ingredients).accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (FDC ID 171077).accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  7. InstitutionInternational Agency for Research on Cancer (IARC/WHO).Q&A on the carcinogenicity of the consumption of red meat and processed meat (IARC Monographs, Volume 114).accessed .