Turkey, whole, light meat, meat and skin, raw
Whole food · Poultry Products
Photo: Wikipedia
This is the lean, pale breast meat of a whole turkey, with the skin still attached, sold raw and uncooked. It has a mild, subtly sweet flavor and a tender, fine-grained texture that becomes juicy when cooked properly. Nutritionally, it's a powerhouse of high-quality protein with minimal carbohydrates.
Calorie split: 57% protein · 0% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love its mild, versatile flavor that acts as a perfect canvas for herbs, spices, and marinades. It's a cultural centerpiece for holiday feasts in many Western countries, symbolizing abundance and gathering.
⚠️ Watch-outs & how to enjoy it better
The skin adds significant saturated fat and calories, which can be a concern for those monitoring heart health or calorie intake. To counteract this, simply remove the skin before eating or after cooking, and focus on moist cooking methods like roasting with broth or poaching to keep the meat flavorful without added fat.
Key benefits
- Excellent source of complete protein for muscle maintenance and repair.
- Very low in carbohydrates, making it suitable for low-carb and ketogenic diets.
- Rich in selenium, a mineral important for thyroid function and antioxidant defense.
- Contains B vitamins like niacin and B6, which support energy metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single, large turkey breast can yield enough sliced meat to make over 20 sandwiches.
Full nutrition (USDA data · scales with serving)
| Water | 70.7 g |
| Energy | 161 kcal |
| Energy | 673 kj |
| Protein | 22.0 g |
| Total lipid (fat) | 7.4 g |
| Ash | 0.96 g |
| Carbohydrate, by difference | 0.15 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.06 g |
| Sucrose | 0.06 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 | 0.75 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 188 mg |
| Potassium, K | 223 mg |
| Sodium, Na | 105 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 20.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.14 mg |
| Niacin | 9.0 mg |
| Pantothenic acid | 0.73 mg |
| Vitamin B-6 | 0.71 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 50.4 mg |
| Vitamin B-12 | 0.67 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 19.0 ug |
| Retinol | 19.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 62.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.07 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 | 0.01 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 11.0 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 | 1.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.07 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 1.3 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.46 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.24 g |
| MUFA 16:1 c | 0.23 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.1 g |
| MUFA 18:1 c | 2.1 g |
| MUFA 20:1 | 0.03 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 | 2.0 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:2 n-6 c,c | 1.7 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.10 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 | 0.01 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 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.10 g |
| Fatty acids, total trans-monoenoic | 0.08 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.07 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 67.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.77 g |
| Isoleucine | 0.61 g |
| Leucine | 1.5 g |
| Lysine | 1.7 g |
| Methionine | 0.56 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.69 g |
| Tyrosine | 0.63 g |
| Valine | 0.69 g |
| Arginine | 1.3 g |
| Histidine | 0.57 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 2.9 g |
| Glycine | 1.1 g |
| Proline | 1.3 g |
| Serine | 0.86 g |
| Hydroxyproline | 0.23 g |
FAQ
How do I keep turkey breast from drying out?
Brining (soaking in a saltwater solution) before cooking is the most effective method. Also, avoid overcooking by using a meat thermometer—pull it from the oven when the thickest part reaches 165°F (74°C).
Is the skin nutritious?
The skin is high in fat and calories, but it does contain some nutrients like collagen. For the healthiest option, remove the skin before eating; for flavor, you can cook with the skin on for moisture and remove it before serving.
What's the difference between light and dark turkey meat?
Light meat (breast) is leaner and milder in flavor. Dark meat (legs and thighs) has more fat, a richer flavor, and a slightly firmer texture.
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 1.61 kcal/g · 55% calories from protein · 0.0 g fiber · 0.1 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: 0.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.