Counting Calories in Turkey Breast: Nutrition Facts for 2 Ounces of Lean Protein

Turkey breast is a nutritious and versatile lean protein that can be a healthy addition to any diet. But when watching your calorie intake it helps to know exactly how many calories are in a standard serving size. So how many calories does 2 ounces of turkey breast contain? Let’s take a closer look.

Why Choose Turkey Breast?

Turkey breast is one of the leanest protein options available. Some key benefits:

• Low in fat and calories compared to red meats
• Provides B vitamins, zinc, selenium, and potassium
• High in protein to help keep you full and satisfied
• Versatile to use in everything from sandwiches to salads

Selecting skinless turkey breast cuts further reduces the fat and calorie content Compared to chicken breast, turkey breast has a bit more fat due to its slightly darker meat. But it still clocks in as an exceptionally lean choice

Calorie Count for 2 Ounce Serving of Turkey Breast

So how many calories are in a standard 2 ounce serving of roasted turkey breast without skin?

2 ounces of roasted, skinless turkey breast contains approximately:

• 67 calories
• 1.6g fat
• 12g protein
• 0g carbs

This counts as a lean protein with minimal fat and carbohydrates. The protein will help keep you feeling energized and full.

To put the calorie count into context, here’s how 2 ounces of turkey compares to other proteins:

• 2 ounces chicken breast: 54 calories
• 2 ounces salmon: 59 calories
• 2 ounces pork tenderloin: 63 calories
• 2 ounces flank steak: 104 calories

Turkey breast belongs on the lower end of the calorie spectrum when looking at common proteins. And it provides more protein than most other options per ounce.

Total Nutrition Profile for 2 Ounces Turkey Breast

In addition to the calorie count, let’s look at some other key nutrition facts for 2 ounces of roasted turkey breast:

• Contains 12g high-quality protein, with all 9 essential amino acids. Excellent for building and maintaining muscle.

• Has just 1.6g of fat, primarily heart-healthy unsaturated fats like oleic acid. Much less fat than red meat.

• 0g net carbs makes this food keto-friendly and unlikely to spike blood sugar.

• Provides B vitamins, including 5% DV niacin and 12% DV vitamin B6. Helpful for energy.

• Contains 5% DV selenium and 4% DV potassium. Selenium protects cells; potassium supports nerve and muscle function.

• Provides a small amount of iron, zinc, and magnesium. Assists in oxygen transport, immunity, and nerve transmission.

• Low in sodium at just 40mg or 2% DV per serving.

Overall an exceptional nutritional package in just a 2 ounce serving!

Purchasing Turkey Breast to Manage Calorie Intake

When purchasing turkey breast to manage calories, opt for the following:

• Skinless breast cuts – Skipping the skin significantly reduces fat and calories.

• Raw over pre-cooked – Pre-cooked deli turkey often has added salt, sugar, and preservatives. Go for raw when possible.

• Lean light meat – Light meat from the breast has fewer calories than dark meat from the legs and thighs.

• Fresh over processed – Fresh raw turkey has the best nutrition profile. Processed lunch meats may have fillers.

Stick to fresh, skinless, light turkey breast cuts to maximize nutrition and minimize calories.

How to Add 2 Ounces of Turkey Breast to Your Diet

There are so many versatile ways to enjoy 2 ounces of turkey breast as part of a healthy, calorie-conscious diet:

• Slice it up in a salad or wrap up in a lettuce leaf for a low-carb lunch option.

• Chop or shred it to top salads, soups, omelets, veggie bowls, or casseroles.

• Cook it on the stovetop or grill it and add it to rice dishes, pastas, or stir-fries.

• Enjoy it sliced on sandwiches in place of higher fat meats like ham or salami.

• Dice and add it to chilis, soups, egg scrambles, frittatas or stuff it into peppers or zucchini boats.

• Whip up healthy turkey meatballs, turkey burgers, or turkey stuffed peppers for flavorful low-calorie meals.

With some creativity, it’s easy to enjoy lean protein from turkey breast in place of higher calorie meats.

Healthy Serving Sizes of Turkey Breast

To keep calories in check, stick to recommended serving sizes of turkey breast:

• 2-3 ounces per serving
• About the size and thickness of the palm of your hand

This provides around 50-75 calories of lean protein per serving – perfect for keeping you full without overdoing calories. Limit higher calorie proteins and fill up on veggies instead.

The Takeaway – Calorie Count of Turkey Breast

So how many calories are in turkey breast? A 2 ounce serving of roasted, skinless turkey breast contains about 67 calories and 12g of muscle-building protein. This makes turkey breast one of the leanest protein options, packing nutrition without excess calories. Load up your meals and snacks with this versatile low-cal protein. Just watch serving sizes and go easy on higher fat meats to keep calories in check. With its impressive nutrition stats, turkey breast can be part of any healthy lifest