Turkey, all classes, breast, meat and skin, raw
FDC 171093unit (yield from 1 lb ready-to-cook turkey) (146 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 61 · -16 vs Poultry medianRaw turkey breast with skin scores 61 of 100, a Good band that ranks 47th of 60 in Poultry, below the category's median of 77. Protein is the clear standout, reaching 44% DV, though no other nutrient crosses into notable territory here.
This cut, roughly the yield from a pound of ready-to-cook turkey at 146 grams, is usually roasted whole or as a bone-in piece with the skin left on for basting. Because the skin adds fat, cooks watching fat intake sometimes trim it before serving; those wanting a higher-ranking poultry option might try guinea hen.
See how this score is calculated, build a plate around turkey, all classes, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 157 kcal | 8% |
| Total fat | 7 g | 9% |
| Saturated fat | 1.9 g | 10% |
| Cholesterol | 65 mg | 22% |
| Sodium | 59 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 22 g | 44% |
| Potassium | 275 mg | 6% |
| Calcium | 13 mg | 1% |
| Iron | 1.2 mg | 7% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 229 kcal | 11% |
| Total fat | 10 g | 13% |
| Saturated fat | 2.8 g | 14% |
| Cholesterol | 95 mg | 32% |
| Sodium | 86 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 32 g | 64% |
| Potassium | 402 mg | 9% |
| Calcium | 19 mg | 1% |
| Iron | 1.8 mg | 10% |
| Magnesium | 35 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2.9 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 171093Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the poultry median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Guinea hen, meat and skin, rawDensity 62 vs 61Ostrich, ground, rawDensity 62 vs 61Quail, cooked, total edibleDensity 63 vs 61Original analysis by NutriVerdict
In the kitchen and how to use it
Turkey breast with the skin on roasts well whole or as a bone-in piece, the skin crisping in the oven while the meat underneath stays moist; it can also be sliced into cutlets for pan-searing or ground for burgers. Its mild flavor pairs naturally with herbs like sage and thyme, and with classic sides such as stuffing, cranberry sauce, and gravy.
Keep raw turkey refrigerated and cook it within a day or two of purchase, or freeze it for later, and always cook poultry to a safe internal temperature. At 157 calories per 100 g raw, it's a substantial protein source at 44% of the Daily Value, well suited to being the centerpiece of a roast dinner or meal-prepped and sliced for sandwiches through the week.
Frequently asked questions about turkey, all classes
How many calories are in raw turkey breast (meat and skin)?
Raw turkey breast with skin has 157 calories per 100 g.
Is turkey breast a good source of protein?
Yes, it provides 21.9 g of protein per 100 g, or 44% of the Daily Value.
How is turkey breast typically cooked?
It's commonly roasted whole or bone-in so the skin crisps while the meat stays moist, or sliced into cutlets for pan-searing.