Turkey breast is a popular, lean source of protein that can be a nutritious addition to a healthy diet. When trying to manage calorie intake or lose weight, it is important to understand the calorie content of foods. This allows you to make informed choices and construct meals and snacks within your target calorie range.
In this article, we will provide a definitive answer on how many calories are contained in a 4 ounce serving of skinless turkey breast. We will also look at some of the factors that influence the calorie content of turkey breast.
Calories in 4 Ounces of Skinless Turkey Breast
According to the United States Department of Agriculture (USDA) FoodData Central database, 4 ounces (113 grams) of skinless, roasted turkey breast contains approximately 124 calories[1].
To put this into context, here are some examples of other common foods and their calorie counts for a 4 ounce serving[2]:
| Food | Calories (per 4 oz serving) |
|---|---|
| Skinless turkey breast | 124 |
| Salmon | 182 |
| Chicken breast | 140 |
| Sirloin steak | 206 |
| Tofu | 76 |
As you can see, turkey breast is on the lower end of the calorie range compared to other protein foods. When choosing healthy proteins, opting for lower calorie options like turkey breast, chicken breast, and tofu can help you stay within your daily calorie goals.
Why Turkey Breast is Low Calorie
There are a few reasons why skinless turkey breast is low in calories compared to some other meats:
– It is very lean with little fat. Fat contains 9 calories per gram, compared to just 4 calories per gram for proteins like turkey[3]. Lower fat means fewer calories.
– Turkey is not marbled with fat. The lean muscle meat is naturally low in fat.
– The skin is removed. The skin contains fat, so removing it further reduces the calories.
– Portion sizes for turkey are often smaller. A typical turkey breast portion is just 4-6 ounces. Other meats like steak are often served in larger 8-12 ounce portions, increasing calories.
So in summary, the leanness, lack of marbling, lack of skin, and smaller portions all contribute to turkey breast’s low calorie density.
Factors That Influence Calories in Turkey Breast
While 4 ounces of skinless, roasted turkey breast has 124 calories, there are some factors that can alter the calorie content slightly:
Raw vs Cooked
Calorie counts are typically provided for cooked meats. Raw turkey contains slightly fewer calories because cooking causes some fats and water in the meat to render out.
According to the USDA, 4 ounces of raw turkey breast has about 110 calories, while the same portion cooked has 124 calories[1]. So cooking accounts for an increase of around 12% in calories.
Cooking Method
The cooking method used can also impact calories. Roasting, baking, grilling, and poaching turkey breast results in minimal additional calories from fat. Deep frying adds significant calories from the oil.
Here are the calories for a 4 ounce serving of turkey breast based on cooking method[4]:
– Roasted: 124 calories
– Baked: 128 calories
– Grilled: 124 calories
– Poached: 123 calories
– Fried: 258 calories
As you can see, deep frying nearly doubles the calories thanks to the oil. For lowest calorie options, roast, bake, grill, or poach.
With Skin vs Skinless
Leaving the skin on turkey breast significantly increases the fat and calorie content. A 4 ounce serving of turkey breast cooked with the skin on contains about 170 calories, compared to just 124 calories when the skin is removed[1].
The skin contributes considerable fat. Going skinless saves you around 46 calories per 4 ounce portion.
White Meat vs Dark Meat
Calories differ slightly between white and dark turkey meat:
– 4 oz white meat (breast): 124 calories
– 4 oz dark meat (thigh): 134 calories[1]
The dark meat contains a bit more fat throughout, accounting for the increased calorie total. For lowest calories, choose white meat like the breast.
Enhanced or Brined vs Unenhanced
Some turkey breast sold in stores has been enhanced or brined, meaning it has been injected or soaked in a saltwater solution. This adds sodium content and water weight, which can alter calories.
According to Consumer Reports tests, enhanced turkey breast contained around 8% more calories than unenhanced[5]. Check labels and choose unenhanced when possible for most accurate nutrition data.
Deli Sliced vs Whole Breast
Slicing at the deli counter also introduces some variability. Employees may slice thicker or thinner than the standard 1 ounce slice, giving you slightly more or less turkey by weight. This alters calories. Weighing sliced meat gives a more precise calorie count.
With Sauce or Seasoning vs Plain
Any sauces, glazes or seasonings added to cooked turkey breast will increase calories based on what is added. Plain roast turkey has the lowest calories. Stay away from high calorie options like gravy and opt for lower calorie seasoning like herbs.
Daily Calorie Needs
To put 124 calories for a 4 ounce serving into context, here is an overview of general daily calorie needs for different individuals based on age, gender and activity level[6]:
| Age/Gender | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Child (4-8 years) | 1,000-1,400 calories | 1,000-1,600 calories | 1,400-1,800 calories |
| Child (9-13 years) | 1,200-1,600 calories | 1,400-1,800 calories | 1,600-2,000 calories |
| Teen Girl (14-18 years) | 1,400-1,600 calories | 1,600-2,000 calories | 1,800-2,200 calories |
| Teen Boy (14-18 years) | 1,600-2,000 calories | 1,800-2,200 calories | 2,000-2,600 calories |
| Adult Woman (19-30 years) | 1,600-2,000 calories | 2,000-2,200 calories | 2,400 calories |
| Adult Man (19-30 years) | 2,000-2,600 calories | 2,400-2,800 calories | 3,000 calories |
| Adult Woman (31-50 years) | 1,600-2,200 calories | 2,000-2,400 calories | 2,400 calories |
| Adult Man (31-50 years) | 2,000-2,600 calories | 2,400-3,000 calories | 3,000 calories |
As you can see based on these estimates, a 4 ounce portion of turkey breast provides around 6-12% of total daily calorie needs for many people. Consuming adequate protein while staying within calorie limits is often easier when incorporating lean options like turkey breast.
Nutrition Benefits of Turkey Breast
Beyond being low in calories, turkey breast offers several nutritional benefits:
– High in Protein – The 26g of protein per 4 ounce serving accounts for 52% of the daily value, making turkey breast an excellent source of this nutrient needed for muscle maintenance, wound healing and keeping you feeling full between meals.
– Low in Fat – With just 2g of fat, turkey breast fits into a low fat diet. It has less than 1g of saturated fat as well.
– Good Source of Selenium – Turkey provides 44% DV of this essential mineral. Selenium supports thyroid and immune function.
– Source of Niacin – Turkey breast delivers 15% DV of niacin per serving, a B vitamin that aids metabolism.
– Contains Phosphorus – You get 14% of your phosphorus needs, supporting bone health.
Overall, turkey breast packs a nutritional punch, making it a smart choice in meals and snacks.
Conclusion
So how many calories are in 4 ounces of skinless turkey breast? According to the USDA, it contains 124 calories. This portion makes up about 6-12% of the daily calorie requirements for most people.
Turkey breast is considered a lean protein that is low in fat and calories compared to many other protein foods. Removing the skin, opting for white over dark meat, and using healthy cooking methods can further reduce the calories in turkey breast.
At just 124 calories, 4 ounces of turkey breast is a slim source of protein that can easily be incorporated into a healthy eating plan. The wealth of nutrients it provides, like protein, selenium, niacin and phosphorus make it a nutritional all-star.