Turkey, retail parts, breast, meat and skin, with added solution, raw
Whole food · Poultry Products
Photo: Wikipedia
This is a lean, high-protein cut of turkey breast with the skin still on, typically sold pre-injected with a saline solution to enhance moisture and juiciness. The meat is mild, tender, and subtly savory, while the skin crisps up nicely when roasted or pan-seared. It's a nutritional powerhouse, offering an exceptional protein-to-calorie ratio with virtually no carbohydrates.
Calorie split: 58% protein · 0% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and mild flavor, which acts as a blank canvas for a wide range of seasonings and marinades. It's a staple for healthy meal prep, quick weeknight dinners, and is central to traditional holiday feasts in many cultures.
⚠️ Watch-outs & how to enjoy it better
The added solution can significantly increase the sodium content, which is a concern for those monitoring salt intake. The skin, while flavorful, adds saturated fat and calories. To manage this, you can rinse the meat briefly before cooking, choose low-sodium solutions, and remove the skin after cooking if desired.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety.
- Very low in carbohydrates and naturally sugar-free.
- Rich in B vitamins like niacin and B6, essential for energy metabolism.
- Provides minerals such as selenium and phosphorus.
- A leaner alternative to many red meats.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The saline solution often added to retail turkey can account for up to 15% of the product's weight, meaning you're paying for and cooking with added water and salt.
Full nutrition (USDA data · scales with serving)
| Water | 72.8 g |
| Energy | 144 kcal |
| Energy | 603 kj |
| Protein | 20.8 g |
| Total lipid (fat) | 6.8 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.03 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.01 g |
| Sucrose | 0.01 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.01 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.43 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 171 mg |
| Potassium, K | 221 mg |
| Sodium, Na | 126 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 20.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.15 mg |
| Niacin | 9.2 mg |
| Pantothenic acid | 0.89 mg |
| Vitamin B-6 | 0.76 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 61.0 mg |
| Betaine | 2.6 mg |
| Vitamin B-12 | 0.40 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 15.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 50.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 0.10 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.01 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 13.0 iu |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin D3 (cholecalciferol) | 0.30 ug |
| Vitamin K (phylloquinone) | 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 | 1.2 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 | 0.01 g |
| SFA 14:0 | 0.04 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.83 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.31 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.29 g |
| MUFA 16:1 c | 0.29 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.7 g |
| MUFA 18:1 c | 2.6 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:2 n-6 c,c | 2.1 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.13 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.13 g |
| Fatty acids, total trans-monoenoic | 0.10 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.09 g |
| TFA 22:1 t | 0.01 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 64.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.90 g |
| Isoleucine | 0.75 g |
| Leucine | 1.6 g |
| Lysine | 1.9 g |
| Methionine | 0.57 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.73 g |
| Tyrosine | 0.69 g |
| Valine | 0.81 g |
| Arginine | 1.3 g |
| Histidine | 0.65 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.0 g |
| Glycine | 1.1 g |
| Proline | 1.0 g |
| Serine | 0.85 g |
| Hydroxyproline | 0.18 g |
FAQ
Why is my turkey breast so dry?
Even with added solution, turkey breast is very lean and can dry out quickly. Avoid overcooking by using a meat thermometer (aim for 165°F/74°C internal temperature). Letting it rest for 10-15 minutes after cooking allows juices to redistribute.
Is the skin healthy to eat?
The skin is flavorful but high in fat and calories. It's fine to enjoy in moderation. For a healthier option, you can crisp the skin separately and use it as a garnish, or remove it before eating.
How do I reduce the sodium from the added solution?
You can briefly rinse the turkey under cold water and pat it very dry before seasoning. Using fresh herbs, citrus zest, and salt-free spice blends for flavor can also help you control the final sodium level.
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 1.44 kcal/g · 58% 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: 0.57 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.