Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 114 | 23.7 | 1.5 | 0.0 |
| Serving, 150 g | 171 | 35.6 | 2.3 | 0.0 |
| Fillet steak, 200 g | 228 | 47.4 | 3.0 | 0.0 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Breast fillet, raw | 171 kcal |
| Thigh, skinless, raw | 210 kcal |
| Fillet, boiled | 210 kcal |
| Fillet, baked without oil | 220 kcal |
| Ground turkey | 225 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Niacin (B3) | 17.7 mg | 88% |
| Vitamin B6 | 1 mg | 50% |
| Selenium | 37.5 mcg | 54% |
| Phosphorus | 300 mg | 43% |
| Zinc | 1.8 mg | 15% |
How many calories are in 100 g of turkey
Turkey breast fillet is one of the leanest meats: about 114 kcal per 100 g, 23.7 g of protein and 1.5 g of fat. Producers list anywhere from 84 to 120 kcal, depending on how much water the meat holds. A 150 g serving is 171 kcal and 36 g of protein, a 200 g steak 228 kcal. Turkey ham and sausages are no longer that lean: they contain added fat, starch and salt.
Breast, thigh and ground turkey
Turkey thigh and drumstick are dark meat, with more fat and flavor: about 140 kcal per 100 g without skin. With skin a thigh comes to 180-200. Ground turkey is usually a mix of white and dark meat, about 150 kcal, and steamed patties from it are about 160-170 kcal per 100 g. For the leanest mince, grind breast fillet yourself.
Boiled and baked turkey
Boiled fillet loses about a fifth of its weight, so 100 g of boiled turkey has about 140 kcal. Baked without oil it is about 147 kcal. The piece did not gain calories, it just has less water. That is why weighing meat before cooking is most accurate. Turkey fillet dries out easily and is often rescued with a cream sauce, which is another 100-150 kcal per serving.
Turkey or chicken
In calories and protein, turkey breast and chicken breast are almost the same: 113-114 kcal and about 24 g of protein. Turkey is slightly richer in niacin and selenium and usually more expensive. The choice is mostly about taste: turkey is firmer and works well for steaks and roasting in one piece. For weight loss both work equally well, as long as you do not fry them in oil.
How to count your serving
Weigh the raw fillet and multiply by 1.14, counting oil and sauce separately. If the turkey is already on a plate with a side, take a photo in MyFoodMate AI: the app splits the plate into foods.