Raw Turkey vs. Turkey

Nutrition comparison of Raw Turkey and Cooked Turkey


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of raw turkey versus cooked turkey (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in raw turkey and turkey:

  • Both raw turkey and turkey are high in calories, potassium and protein.
Detailed nutritional comparison of raw turkey and turkey is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Raw Turkey (Turkey, whole, meat and skin, raw) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Raw Turkey src
Image of Turkey src

Calories and Carbs

calories

Both raw turkey and turkey are high in calories. Turkey has 31% more calories than raw turkey - raw turkey has 144 calories per 100 grams and turkey has 189 calories.

For macronutrient ratios, raw turkey is similar to turkey for protein, carbs and fat. Raw turkey has a macronutrient ratio of 63:0:37 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raw Turkey Turkey
Protein 63% 63%
Carbohydrates ~ ~
Fat 37% 37%
Alcohol ~ ~

carbohydrates

Both raw turkey and turkey are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.

sugar

Raw turkey and turkey contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and turkey does not contain significant amounts.

Protein

protein

Both raw turkey and turkey are high in protein. Turkey has 32% more protein than raw turkey - raw turkey has 21.6g of protein per 100 grams and turkey has 28.6g of protein.

Fat

saturated fat

Raw turkey and turkey contain similar amounts of saturated fat - raw turkey has 1.5g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.

trans fat

Both raw turkey and turkey are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and turkey has 0.1g of trans fat.

cholesterol

Raw turkey has 34% less cholesterol than turkey - raw turkey has 72mg of cholesterol per 100 grams and turkey has 109mg of cholesterol.

Vitamins

Vitamin A

Raw turkey and turkey contain similar amounts of Vitamin A - raw turkey has 17ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.

Vitamin D

Raw turkey and turkey contain similar amounts of Vitamin D - raw turkey has 12iu of Vitamin D per 100 grams and turkey has 15iu of Vitamin D.

Vitamin E

Raw turkey and turkey contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.

The B Vitamins

Both raw turkey and turkey contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Raw Turkey Turkey
Thiamin 0.048 MG 0.045 MG
Riboflavin 0.185 MG 0.281 MG
Niacin 7.631 MG 9.573 MG
Pantothenic acid 0.811 MG 0.948 MG
Vitamin B6 0.599 MG 0.616 MG
Folate 7 UG 9 UG
Vitamin B12 1.22 UG 1.02 UG

Minerals

calcium

Raw turkey and turkey contain similar amounts of calcium - raw turkey has 11mg of calcium per 100 grams and turkey has 14mg of calcium.

iron

Raw turkey and turkey contain similar amounts of iron - raw turkey has 0.86mg of iron per 100 grams and turkey has 1.1mg of iron.

potassium

Both raw turkey and turkey are high in potassium. Raw turkey is very similar to raw turkey for potassium - raw turkey has 224mg of potassium per 100 grams and turkey has 239mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both raw turkey and turkey contain significant amounts of alpha linoleic acid (ALA).

Raw Turkey Turkey
alpha linoleic acid 0.079 G 0.108 G
DHA 0.003 G 0.005 G
EPA 0.002 G 0.008 G
DPA 0.004 G 0.008 G
Total 0.088 G 0.129 G

omega 6s

Comparing omega-6 fatty acids, both raw turkey and turkey contain significant amounts of linoleic acid.

Raw Turkey Turkey
other omega 6 0.006 G 0.01 G
linoleic acid 1.307 G 1.873 G
Total 1.313 G 1.883 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raw Turkey or Turkey .

Note: The specific food items compared are: Raw Turkey (Turkey, whole, meat and skin, raw) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .

Raw Turkey g

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G Water G
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FAQ

Does raw turkey or turkey contain more calories in 100 grams?
Both raw turkey and turkey are high in calories. Turkey has 30% more calories than raw turkey - raw turkey has 144 calories in 100g and turkey has 189 calories.

Is raw turkey or turkey better for protein?
Both raw turkey and turkey are high in protein. Turkey has 30% more protein than raw turkey - raw turkey has 21.6g of protein per 100 grams and turkey has 28.6g of protein.

Does raw turkey or turkey contain more potassium?
Both raw turkey and turkey are high in potassium. Raw turkey is very similar to raw turkey for potassium - raw turkey has 224mg of potassium in 100 grams and turkey has 239mg of potassium.