FoodScore
0/ 100
Decentmeat· 100 g

Turkey Breast Skinless Cooked

Turkey Breast Skinless Cooked scores 54/100, a decent rating, primarily due to its high protein content and minimal processing, despite a penalty for trace amounts of trans fat.

  • This food is a minimally processed (NOVA 1) whole food.
  • A 100g serving provides 32.1g of protein, contributing significantly to daily needs.
  • It contains only 47mg of sodium per 100g, making it a low-sodium option.
  • Turkey breast is low in total fat at 3.24g per 100g, with only 1.01g saturated fat.
  • The FoodScore of 54/100 indicates a decent nutritional profile.
  • Scores -6 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
32.1g
64% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
47mg
2% of Daily Value
+
What it brings to the table
Protein (32.1g)+10
Micronutrients (Phosphorus, Riboflavin)+4
Whole food (NOVA 1)+10
−
What holds it back
Trans fat present-20

Why it scores 54

Turkey Breast Skinless Cooked achieves a FoodScore of 54 out of 100, placing it in the decent category. Its score benefits significantly from several positive nutritional attributes. A major bonus comes from its high protein content, providing 32.1g per 100g serving, which contributes +10 points. As a minimally processed whole food (NOVA class 1), it earns another +10 points, reflecting its natural state and lack of extensive industrial processing. Additionally, the presence of beneficial micronutrients like phosphorus and riboflavin adds +4 points to its score. However, the score is negatively impacted by a penalty of -20 points due to the presence of 0.01g of trans fat. While this amount is very small, the scoring system applies a significant penalty for any detectable trans fat. If this trace amount of trans fat were absent, the score would be considerably higher, reflecting its otherwise strong nutritional profile.

Health benefits

What the nutrients in turkey breast skinless cooked actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Turkey breast is an excellent source of high-quality protein, which is crucial for building and repairing muscle tissue. A 100g serving provides 32.1g of protein, making it a substantial contributor to your daily protein requirements. This amount can help meet the needs of active individuals or those aiming to maintain muscle mass. The protein in turkey contains all essential amino acids, making it a complete protein source that effectively supports muscle synthesis. Including lean protein like turkey breast in your diet can be a strategic way to support your fitness goals and overall physical health.

Contributes to Weight Management

The high protein content in turkey breast can play a significant role in weight management. Protein is known for its ability to increase satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. With 32.1g of protein per 100g and only 166 calories, turkey breast offers a favorable protein-to-calorie ratio. This makes it a valuable food choice for those looking to manage their weight without sacrificing essential nutrients. Choosing lean protein sources like skinless turkey breast can help in creating a calorie deficit while maintaining muscle mass.

Low in Saturated Fat for Heart Health

Turkey breast is a lean meat option that is low in total fat and particularly low in saturated fat, which is beneficial for heart health. A 100g serving contains only 3.24g of total fat, with a mere 1.01g of saturated fat. Dietary guidelines emphasize limiting saturated fat intake to support cardiovascular health and maintain healthy cholesterol levels. By choosing skinless turkey breast, you can enjoy a protein-rich food without contributing significantly to dietary saturated fat, making it a heart-healthy protein choice. This aligns with recommendations for a balanced diet that prioritizes lean protein sources.

Provides Essential Micronutrients

Beyond its protein content, turkey breast offers several important micronutrients that contribute to overall health. It provides 343mg of potassium (7% DV), which is vital for blood pressure regulation and fluid balance. It also contains 32mg of magnesium (8% DV), important for nerve and muscle function, and 0.96mg of zinc (9% DV), which supports immune function and wound healing. While not a significant source of all vitamins and minerals, its contribution of these key nutrients, along with B vitamins like B12 (8% DV), helps ensure a well-rounded nutrient intake. These micronutrients play diverse roles in maintaining various bodily functions.

How to eat it

Cooked skinless turkey breast is a versatile and lean protein source commonly featured in American diets. It's often enjoyed roasted, grilled, or sliced for sandwiches and salads. Its mild flavor makes it adaptable to various cuisines and seasonings. A typical serving size is around 100 grams, which provides a substantial amount of protein with relatively few calories, making it an excellent choice for balanced meals.

To keep turkey breast moist, consider brining it before roasting or grilling, and avoid overcooking to preserve its tender texture.
Pair sliced turkey breast with whole-grain bread and plenty of vegetables for a nutrient-dense sandwich or wrap.
Incorporate cooked, shredded turkey breast into soups, stews, or casseroles as a lean protein boost.
Store cooked turkey breast in an airtight container in the refrigerator for up to 3-4 days to maintain freshness and safety.
Things to keep in mind

For most healthy adults, skinless cooked turkey breast is a safe and beneficial food to consume in normal serving sizes. There are no widely documented common allergies specific to turkey itself, beyond general meat allergies which are rare. Individuals with gout may need to moderate their intake of purine-rich foods, including turkey, as purines can contribute to uric acid levels. However, for the general population, there are no significant cautions or interactions associated with consuming turkey breast as part of a balanced diet.

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Reader questions
Is skinless cooked turkey breast healthy?
Yes, skinless cooked turkey breast is generally considered healthy. It scores 54/100 on FoodScore, indicating a decent nutritional profile. It is an excellent source of lean protein (32.1g per 100g) and is low in fat and sodium. It also provides essential micronutrients like potassium, magnesium, and zinc, contributing to overall well-being.
Is turkey breast good for weight loss?
Turkey breast can be very beneficial for weight loss. Its high protein content (32.1g per 100g) promotes satiety, helping you feel full and potentially reducing overall calorie intake. With only 166 calories per 100g, it offers a high protein-to-calorie ratio, making it an effective food for managing calorie intake while maintaining muscle mass.
Is turkey breast ultra-processed?
No, skinless cooked turkey breast is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. This indicates it retains its natural form and has not undergone significant industrial alteration, making it a whole food choice.
How should I cook skinless turkey breast to keep it moist?
To keep skinless turkey breast moist, consider brining it before cooking to enhance moisture and flavor. Cook it to an internal temperature of 165°F (74°C) and avoid overcooking, which can dry out the meat. Resting the turkey after cooking also helps the juices redistribute, resulting in a more tender product.
What are good alternatives to turkey breast?
Good alternatives to turkey breast include other lean protein sources like chicken breast, fish (such as cod or tilapia), or plant-based options like tofu or tempeh. These alternatives also offer high protein with low fat, fitting similar dietary goals.
Does turkey breast contain a lot of sodium?
No, skinless cooked turkey breast is naturally low in sodium, containing only 47mg per 100g. This makes it a suitable option for individuals monitoring their sodium intake. However, be mindful that processed turkey products, like deli meats, often have significantly higher sodium levels due to added preservatives and flavorings.
Is turkey breast good for heart health?
Yes, turkey breast is beneficial for heart health due to its low saturated fat content (1.01g per 100g) and minimal total fat. Choosing lean protein sources like skinless turkey breast, as part of a balanced diet, can help maintain healthy cholesterol levels and support overall cardiovascular well-being.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 331960)Updated 2026-04-20