Roasted turkey calories come to 135 for a 3 oz portion (85 g) of meat only, or 159 per 100 g. Protein supplies 77% of those calories, with 24.7 g in that portion and zero carbs. The skin is what swings the total: leave it on and the same 85 g reaches 161.
135kcal
1 3 oz portion · 85 g, roasted, meat only
77%protein
25 gProtein
0 gCarbs
3.3 gFat
How to burn off 135 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Roasted, meat only · per 85 g
Calories
135 kcal
Protein
25 g
Carbohydrate
0 g
Fat
3.3 g
Saturated fat
1 g
Cholesterol
86 mg
Sodium
86 mg
Potassium
203 mg
Iron
0.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified October 2026. How we verify our data →
Roasted turkey: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3 oz portion (85 g)
135
24.7 g
0 g
3.3 g
86 mg
7%
With skin (85 g)
161
24.3 g
0.1 g
6.3 g
88 mg
8%
100 g
159
29.1 g
0 g
3.8 g
101 mg
8%
3 × 3 oz portion (85 g)
405
74.1 g
258 mg
5 × 3 oz portion (85 g)
676
123.5 g
429 mg
A 3 oz portion is a 135-calorie plate
The standard 3 oz portion weighs 85 g and comes to 135 calories, about 7% of a 2000-calorie daily value. It also brings 24.7 g of protein, which is 49% of the 50 g daily value, and only 86 mg of sodium. For a cooked meat, that is a lot of protein for very few calories.
Few holiday plates stop at one portion, though. Two 3 oz portions (170 g) come to 270 calories and 49.4 g of protein. Three portions, 255 g, reach 405 calories. Five portions, the kind of total a long afternoon of picking at the carcass adds up to, hit 676 calories and 123.5 g of protein.
The math stays predictable because the meat has no carbs and little fat. What moves the plate total is everything that rides along with the turkey: skin, gravy, stuffing, butter. If you track closely, weigh one serving at home once and you will eyeball the next ones far better.
Protein is 77% of every calorie
Per 100 g, roasted turkey meat holds 29.1 g of protein, 3.8 g of fat and 0 g of carbs. Split by calories, that is 77% protein and 23% fat. There is no sugar and no fiber, so every calorie comes from the meat itself.
The fat that is there is modest. Saturated fat runs 1.1 g per 100 g, a small slice of the 20 g daily value. Compared with most cuts of red meat or a ground product, this is about as lean as a roast gets while still tasting like a roast.
That macro profile makes turkey easy to build around. If your goal is to hit a protein target without spending many calories, a 100 g serving covers 58% of the protein daily value for 159 calories. If you want a fuller, richer plate, the carbs and fat have to come from the sides, because the turkey adds almost none.
The skin nearly doubles the fat
Skin is the one choice on the cutting board that clearly changes the numbers. An 85 g portion of meat only has 135 calories and 3.3 g of fat. The same 85 g with skin rises to 161 calories and 6.3 g of fat, close to twice as much fat.
What the skin does not add is protein. The skin-on portion has 24.3 g against 24.7 g for meat only, and sodium barely moves, 88 mg versus 86 mg. Carbs stay negligible at 0.1 g. In other words, the extra calories are almost entirely fat.
That makes the call simple. If you are counting calories, peel the skin and keep the meat; you lose little besides flavor. If a crisp piece of skin is the best part of the meal for you, take it and log it as the skin-on row, so the 161 lands in your day instead of the 135.
Plain roast turkey is low in sodium
Unsalted roasted turkey carries 101 mg of sodium per 100 g, and a 3 oz portion covers just 4% of the 2300 mg daily value. That is the big gap between home-roasted meat and sliced deli turkey, which the card lists at 772 mg per 100 g. Packaged products such as Oscar Mayer Oven Roasted Turkey Breast belong in the deli category, so if you watch sodium, read their labels rather than assuming they match a home roast. Brines and seasoned rubs can push the total up too.
Cholesterol is 101 mg per 100 g against a 300 mg daily value, and potassium is 239 mg against 4700 mg. Neither is extreme for a meat serving.
Since the turkey brings no fiber and no carbs, the sides decide how filling and balanced the plate is. Roasted vegetables, a green salad, beans or a measured scoop of potatoes round it out without burying the lean protein in calories. BodyPal can log the whole plate from a photo if weighing every side feels like too much.
How does roasted turkey compare?
Here is how roasted turkey stacks up against turkey, ground turkey and deli turkey, per 100 g and per usual serving.
Verdict: For the most protein for the fewest calories, pick roasted turkey at 159 per 100 g over turkey at 189 or ground turkey at 203. Deli turkey looks lighter at 109 per 100 g, but with 772 mg of sodium per 100 g it is the one to limit if you watch salt.
Most popular roasted turkey brands in the United States
3Oscar Mayer Oven Roasted Turkey Breast & White Turkey2 oz · 56 g107 kcal
4Oscar Mayer Premium Shaved Oven Roasted Turkey Breast & White Turkey2 oz · 56 g107 kcal
5Oscar Mayer Oven Roasted Turkey Breast Browned With Caramel Color2 oz · 56 g89 kcal
These are sliced deli products with added water, so their labels read lower than home-roasted turkey meat. Source: manufacturer labels / USDA FoodData Central.
Roasted turkey FAQs
How many calories are in roasted turkey?
A 3 oz portion (85 g) of roasted turkey meat has 135 calories, or 161 calories with the skin.
Is roasted turkey good for weight loss?
Roasted turkey meat has 159 calories per 100 g with 29.1 g of protein and 3.8 g of fat.
Roasted turkey vs deli turkey: which has fewer calories?
Deli turkey breast has 109 calories per 100 g, while roasted turkey meat has 159.
How much protein is in roasted turkey?
A 3 oz portion (85 g) has 24.7 g of protein, which is 29.1 g per 100 g.
How many calories are in roasted turkey with the skin on?
An 85 g portion of roasted turkey with skin has 161 calories, compared with 135 for meat only. Fat climbs from 3.3 g to 6.3 g, while protein stays almost the same at 24.3 g.
How many calories are in 100 grams of roasted turkey?
100 g of roasted turkey meat has 159 calories. It provides 29.1 g of protein, 3.8 g of fat and 0 g of carbs, which is 58% of the protein daily value.
What are the nutrition facts for a 3 oz serving of roasted turkey?
A 3 oz portion (85 g) of roasted turkey has 135 calories, 24.7 g of protein, 3.3 g of fat, 0 g of carbs, 0 g of sugar and 86 mg of sodium.
How much sodium is in roasted turkey?
A 3 oz portion of plain roasted turkey has 86 mg of sodium, about 4% of the daily value. Per 100 g it is 101 mg, far below deli turkey at 772 mg per 100 g.
How many calories are in two servings of roasted turkey?
Two 3 oz portions (170 g) of roasted turkey come to 270 calories and 49.4 g of protein. Three portions, 255 g, reach 405 calories.
