Turkey, whole, light meat, raw
FDC 171490serving (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 75 · -2 vs Poultry medianTurkey light meat, raw, posts a Strong score of 75 of 100 and a rank of 35 of 60 within Poultry, with 114 calories per 100 grams among the lowest in its category. Protein does the heavy lifting at 47% of the Daily Value, an excellent tier, in a cut that is nearly free of carbohydrate and fat compared with darker poultry cuts.
Raw light meat turkey is a staple for roasting whole or slicing into cutlets, and it takes well to brining before cooking since it can dry out without added fat. A standard 85 gram serving works in sandwiches or as a roast centerpiece. Its score sits a touch under the Poultry median of 77, so pheasant, raw, meat only or ostrich, top loin, cooked rank marginally higher for shoppers comparing options.
See how this score is calculated, build a plate around turkey, whole, 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 | 114 kcal | 6% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.29 g | 1% |
| Cholesterol | 57 mg | 19% |
| Sodium | 113 mg | 5% |
| Carbohydrate | 0.14 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.05 g | |
| Protein | 24 g | 47% |
| Potassium | 242 mg | 5% |
| Calcium | 11 mg | 1% |
| Iron | 0.73 mg | 4% |
| Magnesium | 28 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 6 µg | 1% |
| Vitamin E | 0.06 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 97 kcal | 5% |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Cholesterol | 48 mg | 16% |
| Sodium | 96 mg | 4% |
| Carbohydrate | 0.12 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.04 g | |
| Protein | 20 g | 40% |
| Potassium | 206 mg | 4% |
| Calcium | 9.4 mg | 1% |
| Iron | 0.62 mg | 3% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 5.1 µg | 1% |
| Vitamin E | 0.05 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171490Original 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.
Pheasant, raw, meat onlyDensity 75 vs 75Ostrich, top loin, cookedDensity 75 vs 75Ostrich, oyster, rawDensity 76 vs 75Original analysis by NutriVerdict
In the kitchen and how to use it
Whole turkey light meat, the breast portion, is the centerpiece of a roasted holiday turkey and also shows up year-round as turkey cutlets, deli slices, and ground turkey breast. Its mild flavor takes well to brining, herb butter, or a simple salt-and-pepper roast, and it pairs naturally with classic sides like stuffing, cranberry sauce, and gravy, or in everyday cooking with sandwiches, wraps, and stir-fries. Because the breast has so little marbling, it's easy to overcook, so many cooks roast it to a safe internal temperature and let it rest before carving to keep the slices moist.
When buying, look for a plump, evenly colored breast without excess liquid in the packaging, and keep raw turkey refrigerated and cook it within a day or two, or freeze it for longer storage. At 114 calories per 100 grams with 23.7 grams of protein (47% DV), 1.48 grams of fat, and just 0.14 grams of carbohydrate, turkey light meat is a lean protein to anchor a meal around, whether sliced onto a sandwich or portioned as a weeknight roast; its sodium content (113 milligrams per 100 grams) is moderate compared to many cured or processed poultry products.
Frequently asked questions about turkey, whole
How many calories are in turkey light meat?
Raw turkey breast (light meat) has 114 calories per 100 grams, with 23.7 grams of protein and 1.48 grams of fat.
Is turkey breast a good source of protein?
Yes, it supplies 47% of the Daily Value for protein per 100 grams while remaining low in fat and carbohydrate.
How do you keep turkey breast from drying out?
Because it has little marbling, turkey breast benefits from brining or basting and should be cooked to a safe temperature then rested before slicing.