Averages based on 1,429 turkey products in our database.
Turkey nutrient highlights
Protein
~29g per 100gTurkey breast is one of the highest-protein common meats per 100g. Ground turkey and deli turkey deliver lower but still substantial protein levels depending on fat content and added water.
Total Fat
~1-8g per 100gFat content varies significantly by cut. Skinless turkey breast averages ~1g per 100g, while ground turkey ranges from ~7-13g depending on the lean-to-fat ratio.
Sodium
Varies widelyPlain raw turkey contains ~70mg sodium per 100g. Deli turkey slices can range from 500-1,100mg per 100g due to brining and curing processes.
Calories
~104-200 per 100gCalorie content depends on cut and preparation. Skinless turkey breast is on the lower end; ground turkey with higher fat percentages is on the upper end.
Turkey processing scores by brand
15 turkey products ranked by processing score (lowest first) from our analysis.
How does processing affect turkey?
In our analysis, plain fresh turkey breast and ground turkey typically score Level 1-2 (Minimally Processed to Processed). Ground turkey nutrition is straightforward when the product lists only turkey, but some brands add rosemary extract or natural flavors. Deli turkey is where processing scores climb substantially, since most sliced deli turkey contains added water, salt, modified food starch, carrageenan, and sodium phosphates, pushing scores to Level 3-4. Pre-seasoned, smoked, and injected turkey products also score higher due to brining solutions and flavor additives.
Turkey sausage is another product where scores vary widely. Some turkey sausage brands use 4-5 ingredients while others list 15+. Frozen turkey burgers, meatballs, and breaded cutlets often contain 15-25 ingredients and score Level 3-4.
What should you look for on turkey labels?
- 1Check the ingredient list on deli turkey, where some brands list 3-4 ingredients while others list 15+. Sodium content is the most reliable quick indicator of processing level.
- 2Ground turkey labels should specify the lean-to-fat ratio (e.g., 93/7). "Ground turkey" without a ratio may include skin and dark meat, increasing fat content.
- 3"Oven-roasted" deli turkey still typically contains added sodium phosphates and modified starches despite the minimally-processed branding.
- 4Fresh turkey labeled "enhanced" or "self-basting" has been injected with a salt-water solution. The percentage must be disclosed on the label.
Frequently asked questions
How many calories are in turkey breast?
Skinless turkey breast contains approximately 104 calories per 100g of cooked meat. A typical 4oz (113g) serving provides roughly 118 calories. Deli-sliced turkey breast averages around 100-120 calories per 100g but with significantly more sodium due to processing.
How much protein is in turkey?
Cooked turkey breast provides approximately 29g of protein per 100g, making it one of the most protein-dense common meats. Ground turkey (93% lean) delivers about 27g per 100g. Deli turkey provides roughly 18-21g per 100g due to added water content.
Is deli turkey ultra-processed?
In our analysis, most deli turkey products score Level 3-4 (Highly Processed to Ultra-Processed) due to added water, modified food starch, sodium phosphates, carrageenan, and other processing agents. A small number of brands offer minimally-processed deli turkey with shorter ingredient lists that score Level 2.
Is ground turkey processed?
Plain ground turkey with no added ingredients scores Level 1-2 (Minimally Processed to Processed) in our analysis. The grinding process itself is mechanical processing. However, some ground turkey products contain "natural flavors," rosemary extract, or other additives that increase the score.
How does turkey compare to chicken breast nutritionally?
Turkey breast and chicken breast have similar protein content (~29g vs ~31g per 100g) and calorie profiles. In our database, both show similar processing score distributions for plain fresh products. The main nutritional differences emerge in processed forms, where deli turkey tends to have higher sodium than deli chicken across brands in our analysis.
How many calories in ground turkey?
Ground turkey calories depend on the lean-to-fat ratio. 93% lean ground turkey contains approximately 150 calories per 100g cooked, while 85% lean averages about 200 calories per 100g. A typical 4oz (113g) cooked portion of 93/7 ground turkey provides roughly 170 calories. These values are based on averages from the USDA FoodData Central database.
Is turkey sausage good for you?
Turkey sausage typically contains less fat per serving than pork sausage, but the processing level varies significantly by brand. In our analysis, turkey sausage products range from Level 2 to Level 4 depending on ingredient count. Some brands use 4-5 simple ingredients, while others include modified food starch, dextrose, BHA/BHT, and artificial flavors. We present the nutritional data and processing scores; consult a healthcare provider for personalized dietary guidance.