LogmaTurkey breast is one of the leanest meats you can put on a plate. Dark meat runs about 30 percent higher, the skin adds fat, and a ladle of gravy adds another 50 kcal or so.
Approximate values for a 3 oz (85 g) serving of roast turkey breast with skin.
Roast turkey calories by portion
The cut matters more than anything else here. White breast meat is lean, dark leg and thigh meat is fattier, and the skin and gravy sit on top of both.
| Portion | Approx. amount | Calories |
|---|---|---|
| Turkey breast, no skin | 100 g | ~135 kcal |
| Turkey breast with skin | 100 g | ~190 kcal |
| Dark meat, leg and thigh, with skin | 100 g | ~220 kcal |
| 3 oz serving, breast with skin | 85 g | ~160 kcal |
| Big holiday helping, white and dark | 150 g | ~300 kcal |
| Deli roast turkey slices | 100 g | ~105 kcal |
Built from USDA roasted turkey: about 135 to 190 kcal per 100 g for breast and 160 to 220 for dark meat, depending on skin. Gravy adds roughly 25 kcal a spoon, and basting butter under the skin never shows in a photo.
Why roast turkey calories vary so much
- White vs dark: breast is the leanest cut, about 135 kcal per 100 g without skin. Leg and thigh carry more fat, closer to 220 with skin.
- The skin: crisp turkey skin is mostly fat. Leaving it on adds roughly 50 kcal per 100 g of meat.
- Basting butter: a lot of cooks baste or rub butter under the skin. That fat soaks in and never shows up when you look at the plate.
- The gravy: a generous ladle can add 100 kcal on its own, more if it is made from the fatty drippings.
This is where photo calorie apps struggle on Thanksgiving. A slice of turkey looks the same whether it was basted in butter and drowned in gravy or served plain. Saying "turkey breast, skin on, with gravy" gives the estimate something real to work with.
“A plate of roast turkey, about a cup of white and dark meat, with two spoons of gravy.”
Example: Logma logs the turkey at about 300 kcal and the gravy at about 50, so roughly 350 kcal in total, with macros. Carving the skin off would bring it down further.
Thanksgiving plate calories
| Plate | Approx. calories |
|---|---|
| 3 oz turkey breast, no skin, no gravy | ~135 kcal |
| Turkey helping with skin and gravy (150 g) | ~350 kcal |
| Turkey, stuffing and gravy | ~700 kcal |
| Full plate: turkey, stuffing, mash, sides | ~1,200 kcal |
The turkey is rarely the problem. The stuffing, the mash and the gravy are where a holiday plate climbs past 1,000 kcal, so a lean slice of breast is one of the smartest things on the table.
Can you eat turkey on a diet
Yes, and it is one of the better choices on a holiday table. A 3 oz serving of breast is about 135 to 160 kcal with roughly 24 g of protein, so it fills you up for very little.
- Go for white breast meat over dark if you want the leanest option
- Carve the skin off once it is on your plate
- Keep the gravy to a spoon, not a ladle
- Watch the sides more than the turkey. If your weekly calorie deficit holds, one big dinner won't undo it
4 ways to keep roast turkey lighter
- Pick breast meat: the leanest cut on the bird, about 100 kcal less than skin on dark meat for the same weight.
- Skin on the side: enjoy a little, then leave the rest. Most of the fat is in the skin.
- Go easy on gravy: a spoon flavors the whole slice. A ladle can double the fat.
- Fill half the plate with vegetables: they add volume and fiber for almost no calories, so you eat less stuffing.
FAQ
How many calories are in roast turkey?
A 3 oz (85 g) serving of roast turkey breast is about 160 calories with the skin on and around 135 without. Dark meat with skin is higher, closer to 190 for the same serving.
How many calories in turkey breast per 100 g?
Roasted turkey breast is about 135 calories per 100 g without skin and around 190 with skin, with roughly 29 g of protein and almost no carbs.
Is dark turkey meat higher in calories?
Yes. Leg and thigh meat with skin is about 220 calories per 100 g, roughly 30 calories more than breast, because dark meat carries more fat.
How much protein is in a serving of turkey?
A 3 oz (85 g) serving of turkey breast has about 24 g of protein, which is a lot of protein for very few calories.
Is turkey good for weight loss?
Turkey breast is lean and high in protein, so it is one of the better choices on a holiday plate. The stuffing, mash and gravy add more calories than the turkey itself.
Sources: USDA FoodData Central (turkey, breast, meat and skin, roasted) · FatSecret (turkey breast meat and skin, roasted, per 100 g) · FatSecret (turkey dark meat and skin, roasted, per 100 g) · Wikipedia (turkey as food, nutrition). Values are approximate and vary by recipe, portion and brand. Not medical advice.
