Turkey, whole, breast, meat only, raw
Whole food · Poultry Products
Photo: Wikipedia
Raw whole turkey breast (meat only) is a lean, pale-pink muscle with a fine, dense grain and a mild, subtly sweet flavor. Nutritionally, it's a powerhouse of high-quality protein with virtually no fat or carbohydrates, making it a clean canvas for a wide range of flavors and cooking methods.
💚 Why it's loved
People love turkey breast for its incredible versatility and mild flavor, which acts as a blank slate for marinades, rubs, and global cuisines. It's the centerpiece of celebratory meals like Thanksgiving in the U.S. and is prized for being a lean, healthy protein source year-round.
⚠️ Watch-outs & how to enjoy it better
Its very leanness can lead to dryness if overcooked, a common pitfall. To counteract this, brine the meat beforehand or cook it to a precise internal temperature of 165°F (74°C) and let it rest before slicing. It's also a common poultry allergen for some individuals.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Extremely low in fat and calories, supporting weight management goals.
- Naturally carb-free, making it suitable for low-carb and ketogenic diets.
- Rich in B vitamins like niacin (B3) and B6, essential for energy metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The wild turkey, native to North America, was so admired by Benjamin Franklin that he proposed it as the national bird instead of the bald eagle.
Full nutrition (scales with serving)
| Water | 74.9 g |
| Energy | 114 kcal |
| Energy | 479 kj |
| Protein | 23.7 g |
| Total lipid (fat) | 1.5 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.14 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.05 g |
| Sucrose | 0.05 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.09 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.73 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 201 mg |
| Potassium, K | 242 mg |
| Sodium, Na | 113 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 22.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.14 mg |
| Niacin | 9.9 mg |
| Pantothenic acid | 0.78 mg |
| Vitamin B-6 | 0.81 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 61.3 mg |
| Betaine | 2.5 mg |
| Vitamin B-12 | 0.63 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 20.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.06 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.01 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 0.29 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 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.18 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.09 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.26 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 16:1 c | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.23 g |
| MUFA 18:1 c | 0.23 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.26 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:2 n-6 c,c | 0.20 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 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 | 0.00 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 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 57.0 mg |
| Tryptophan | 0.25 g |
| Threonine | 0.86 g |
| Isoleucine | 0.68 g |
| Leucine | 1.6 g |
| Lysine | 2.0 g |
| Methionine | 0.62 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.76 g |
| Tyrosine | 0.70 g |
| Valine | 0.76 g |
| Arginine | 1.3 g |
| Histidine | 0.64 g |
| Alanine | 1.3 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.0 g |
| Proline | 1.3 g |
| Serine | 0.94 g |
| Hydroxyproline | 0.11 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How is turkey breast different from chicken breast?
Turkey breast is generally larger, denser, and has a slightly milder, less 'gamey' flavor than chicken breast. Nutritionally, they are very similar, though turkey can be slightly leaner.
What's the best way to keep turkey breast from drying out?
Brining (soaking in a saltwater solution) before cooking is the most reliable method. Alternatively, cooking it to the correct internal temperature (165°F/74°C) and allowing it to rest for 10-15 minutes before carving helps retain juices.
Is ground turkey breast as healthy as whole breast?
Ground turkey breast is often labeled as 99% lean, making it a very healthy, low-fat option. However, always check labels, as some ground turkey products include dark meat and skin, which increases the fat content.