Protein in Turkey Breast: How Much per 100g and per Portion
Grilled turkey breast fillet provides 35g of protein per 100g. This makes it the highest protein meat in its group on this site, and the second highest protein food overall out of 137 foods analysed. The nutritional data is for the meat only, after it has been grilled.
CoFID 18-356 · Turkey, breast, fillet, grilled, meat only
What the numbers say
- High protein per calorie. Turkey breast offers 22.6g of protein for every 100 kcal. Protein accounts for approximately 90% of its total energy.
- Low in fat and sugar. Per 100g, this food contains only 1.7g of fat and 0.6g of saturates, with no carbohydrates or sugars. It receives a green front-of-pack colour code for fat, saturated fat, and sugars.
- Low in salt. The salt content is 0.23g per 100g, which is also rated as ‘low’ according to the UK front-of-pack traffic light system.
- No dietary fibre. As an animal product, grilled turkey breast contains no dietary fibre.
Turkey Breast macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 155 kcal 658 kJ |
8% | – |
| Protein | 35g | 70% | – |
| Fat | 1.7g | 2% | low |
| of which saturates | 0.6g | 3% | low |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.23g | 4% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in turkey breast by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 35g | 155 | 0g | 1.7g |
| 150g | 52.5g | 232 | 0g | 2.5g |
| 200g | 70g | 310 | 0g | 3.4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of turkey breast for 20g or 30g of protein
- To get 30g of protein, you would need an 86g portion of grilled turkey breast, which contains 133 kcal and 1.5g of fat.
- This data is for grilled meat. Remember that meat loses water and fat during cooking, so the cooked weight will be less than the raw weight you start with.
- A large 200g portion provides 70g of protein, which is the entire UK reference intake, for 310 kcal.
How it compares with other meats
Among all 137 foods on the site, grilled turkey breast ranks second for protein per 100g. Within the 28 meats listed, it ranks first for both protein per 100g (35g) and protein per calorie (22.6g per 100 kcal). This protein content is higher than grilled chicken breast, which has 32g of protein per 100g. It is also considerably higher than other lean meats like pork loin steaks (23.2g) and venison (22.2g). Compared to rump steak (31g), turkey breast has more protein for fewer calories.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Turkey Breast | 35g | 155 | 22.6g |
| Chicken Breast | 32g | 148 | 21.6g |
| Venison | 22.2g | 103 | 21.6g |
| Pork Loin Steaks | 23.2g | 110 | 21.1g |
| Rump Steak | 31g | 177 | 17.5g |
Quick answers
Is turkey breast a good source of protein?
Yes, grilled turkey breast fillet contains 35g of protein per 100g. This is a very high amount compared to most other foods, and it ranks first for protein content among all meats on this site.
How much protein is in a 150g serving of turkey breast?
A 150g portion of grilled turkey breast provides 52.5g of protein and contains 232 calories.
Is turkey breast high in fat?
No, grilled turkey breast is very low in fat, with only 1.7g per 100g. It qualifies for a green front-of-pack traffic light label for both fat and saturated fat.
When to speak to a GP or dietitian
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.