Nutrition for Turkey (cooked)

Calories, Protein, Vitamins and More


image of turkey source

Turkey Nutrition Summary

One lb of cooked turkey (453.3 grams) contains 857 calories and 129.4 grams of protein. Turkey consist of 64% water, 29% protein, 7% fat, and less than 1% of carbohydrates.

Turkey is an excellent source of many nutrients, including protein, calcium, iron, potassium, riboflavin, niacin, Vitamin B6, pantothenic acid and Vitamin B12. It also contains significant amounts of Vitamin D, magnesium, choline, selenium, phosphorus, zinc and copper.

In one lb of cooked turkey:

  • Calories: 857
  • Protein: 129.4 g
  • Fat: 33.5 g, (Saturated: 9.8 g)
  • Cholesterol: 494.1 mg
  • Sodium: 466.9 mg
There is no significant amounts of sugar or dietary fiber in turkey.

See the Turkey Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Turkey, whole, meat and skin, cooked, roasted.

Calories in Turkey

Turkey has 857 calories per lb or 189 calories for every 100 grams. Most of its calories are from protein and fat.

63 percent of calories in turkey are from protein and 37% of calories are from fat.

Calories from Fat

A substantial amount, or 37% of the calories in cooked turkey are from fat. Turkey has a moderate amount of total fat, with 33.5 grams or 52% of recommended daily values per lb. It also is cholestrol free. Most of the fat in turkey are healthier unsaturated fats but it also contains a high amount of saturated fat, about 50% of recommended daily values:

  • Total fat: 33.5 g
  • Saturated fat: 9.8 g
  • Monounsaturated fat: 12 g
  • Polyunsaturated fat: 9.6 g
There is no significant amounts of cholestrol in turkey.

Omega-3 and Omega-6 in Turkey

Turkey is a source of healthy omega-3 fatty acids, containing a total of 0.49 grams for every lb. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.49 g
Also a good source of omega-6 fatty acids, every lb of turkey contains a total of 8.8 grams of omega-6. In addition, a large portion of the omega-6 in turkey comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 8.49 g
  • other omega 6: 0.34 g
The omega-6 to omega-3 ratio in turkey is 18: 1.

Calories Similar to Turkey

Some other proteins with similar calories to turkey by weight:

Protein in Turkey

An excellent source of protein, a single lb of turkey contains 259% of recommended daily values or 129.4 grams of protein. In addition, turkey is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 129.41 g
  • Tryptophan: 1.32 g
  • Threonine: 4.55 g
  • Isoleucine: 3.61 g
  • Leucine: 8.73 g
  • Lysine: 10.34 g
  • Methionine: 3.28 g
  • Phenylalanine: 4.09 g
  • Valine: 4.09 g
  • Histidine: 3.4 g

Protein Similar to Turkey

Some other proteins with similar amounts of protein to turkey by weight:

Vitamins and Minerals in Turkey

An good source of many nutrients, cooked turkey contains abundant amounts of calcium, iron, potassium, riboflavin, niacin, Vitamin B6 and Vitamin B12. In fact, a single lb of turkey contains 310% of recommended daily values or 43.4 mg of niacin. Also an excellent source of riboflavin, a single lb of turkey contains 116% of recommended daily values or 1.3 mg of riboflavin.

Vitamins in turkey (1 lb):
  • Vitamin a: 54.4 ug
  • Thiamin: 0.2 mg
  • Riboflavin: 1.3 mg
  • Niacin: 43.4 mg
  • Vitamin b6: 2.8 mg
  • Vitamin e: 0.3 mg
  • Folate: 40.8 ug
  • Vitamin b12: 4.6 ug
Minerals in turkey (1 lb):
  • Calcium: 63.5 mg
  • Potassium: 1083.3 mg
  • Iron: 4.9 mg
  • Magnesium: 136 mg
  • Zinc: 11.2 mg
  • Selenium: 135.1 ug
  • Phosphorus: 1010.8 mg
  • Copper: 0.4 mg
  • Manganese: 0.1 mg
  • Choline: 396.2 mg
There is no significant amounts of pantothenic acid, vitamin c or vitamin k in turkey.

Similar to Turkey for Niacin (Vit B3)

Here are some other proteins with similarly abundant amounts of niacin (Vit B3) to turkey:

Turkey Nutrition Chart

Turkey:

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saturated fat
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iron
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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lysine
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methionine
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phenylalanine
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threonine
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valine
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choline
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Turkey in Cooking

Turkey is in the top 10% of most popular ingredients for recipes. Turkey should be cooked before consumption and is often ground or sliced before being cooked or served. Most recipes call for one or two lbs of turkey.

Friends and Relatives of Turkey

Foods commonly cooked with turkey:


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