Turkey, light or dark meat, smoked, cooked, skin and bone removed
Whole food · Poultry Products
This is lean, smoky turkey meat, typically from the breast, with a firm yet tender texture and a deep, savory flavor from the smoking process. It's a protein powerhouse, packing nearly 30 grams per 100g with virtually no fat or carbs, making it an exceptionally clean source of fuel.
Calorie split: 72% protein · 0% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for its rich, smoky depth that elevates simple meals, and its incredible versatility—it's equally at home in a hearty sandwich, a crisp salad, or a festive platter. It carries a sense of comfort and tradition, often associated with holiday leftovers and deli counters.
⚠️ Watch-outs & how to enjoy it better
The smoking process can significantly increase sodium content, which is a consideration for those monitoring salt intake. To counteract this, pair it with potassium-rich foods like leafy greens or unsalted nuts, and rinse slices briefly under cold water if the sodium is a concern. As a processed meat, moderation is key.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in fat and carbohydrates.
- Provides essential B vitamins like niacin and B6.
- Smoked preparation adds flavor without added sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of smoking turkey not only imparts flavor but also acts as a natural preservative, a technique used for centuries before refrigeration.
Full nutrition (USDA data · scales with serving)
| Water | 64.9 g |
| Energy | 162 kcal |
| Energy | 679 kj |
| Protein | 29.3 g |
| Total lipid (fat) | 5.0 g |
| Ash | 0.80 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 25.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 213 mg |
| Potassium, K | 298 mg |
| Sodium, Na | 996 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 43.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.18 mg |
| Niacin | 5.4 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 82.3 mg |
| Betaine | 6.0 mg |
| Vitamin B-12 | 0.37 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.33 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.82 g |
| SFA 18:0 | 0.49 g |
| Fatty acids, total monounsaturated | 1.0 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 0.85 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.21 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.04 g |
| Cholesterol | 76.0 mg |
Amino acid profile (per 100g)
Estimated from Turkey, mechanically deboned, from turkey frames, raw — USDA does not publish this profile for Turkey.
| Tryptophan | 0.11 g |
| Threonine | 0.64 g |
| Isoleucine | 0.50 g |
| Leucine | 1.1 g |
| Lysine | 1.2 g |
| Methionine | 0.37 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.55 g |
| Tyrosine | 0.47 g |
| Valine | 0.54 g |
| Arginine | 0.87 g |
| Histidine | 0.50 g |
| Alanine | 0.87 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.78 g |
| Proline | 0.65 g |
| Serine | 0.62 g |
FAQ
Is smoked turkey considered processed meat?
Yes, it is. Smoking is a method of preservation and flavoring that classifies it as a processed meat product.
How does the nutrition differ from roasted turkey?
Smoked turkey often has a similar protein content but can be significantly higher in sodium due to the brining and smoking process. Roasted turkey is typically lower in sodium unless a salty rub is used.
Can I use this in recipes that call for cooked chicken?
Absolutely. It's a direct 1:1 substitute that will add a distinct smoky flavor to dishes like salads, casseroles, and wraps.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.62 kcal/g · 72% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.