Turkey Breast — 135 kcal

Turkey breast is the leanest mainstream poultry you can buy, and the macros tell the full story: 135 kcal per 100 g, an exceptional 30.1 g of protein, and just 1 g of fat — virtually zero. That makes turkey the go-to for competition bodybuilders in the final weeks of a cut and for anyone who wants maximum protein density with minimum caloric overhead. A single 150 g serving covers over half the average adult's daily protein needs while adding fewer calories than a medium banana.

What's Inside

Niacin dominates at 11.8 mg per 100 g (74% DV), driving the NAD+/NADH redox reactions that power cellular energy production and DNA repair. Vitamin B6 is impressively high at 0.81 mg (48% DV), essential for amino acid metabolism and the synthesis of hemoglobin — the molecule that ferries oxygen through your blood. Selenium (30.2 mcg, 55% DV) activates glutathione peroxidase, one of the body's front-line antioxidant enzymes, while phosphorus (213 mg) strengthens bones and teeth in partnership with potassium (293 mg), which regulates blood pressure and fluid balance. Zinc (2.03 mg) supports over 300 enzymatic processes including immune cell signaling. Iron (1.4 mg) in the bioavailable heme form helps prevent exercise-induced anemia, and vitamin B12 (0.37 mcg) maintains healthy myelin sheaths around nerve fibers. Pantothenic acid (0.66 mg) rounds out the B-vitamin profile by fueling coenzyme A synthesis. Cholesterol is 83 mg — unremarkable for a meat this protein-dense.

Getting It Right

Turkey breast dries out faster than chicken because of its extremely low fat content, so precision matters. Brine the breast in a 5% salt solution for at least four hours (overnight is ideal) to lock in moisture. Roast at 165 °C (325 °F) to an internal temperature of 74 °C (165 °F), tenting with foil if the skin browns too quickly. Let it rest for 15 minutes before slicing — this alone can mean the difference between juicy and cardboard. For quick weeknight meals, slice turkey breast into thin cutlets and pan-sear for 2-3 minutes per side; the thinness ensures even cooking without drying. Turkey pairs exceptionally well with sage, cranberry, Dijon mustard, and citrus. Ground turkey (93% lean) works beautifully in tacos, meatballs, and chili as a lower-fat swap for ground beef. Refrigerate cooked turkey within two hours and use within four days.