100g Turkey Calories — 220 kcal | Nutrition Calculator

100g of Turkey, Ground, 93% Lean, 7% Fat, Pan-Broiled Crumbles contains 220 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

100g Turkey Calories Calculator

100g of Turkey, Ground, 93% Lean, 7% Fat, Pan-Broiled Crumbles contains 220 kcal of calories. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central (FDC ID: 746785).

Result

100g Turkey Calories

220 kcal calories

Computed from 100 g of food and USDA FoodData Central Foundation Foods.

Reverse Calculation

Calories target to food amount

100 g (3.53 oz, 0.42 cups)

Reverse math uses 220 kcal calories per 100 g from USDA FoodData Central Foundation Foods.

Turkey Macros by Serving Size

Weight	Calories (kcal)	Protein	Fat
10 g	22	2.7 g	1.2 g
25 g	55	6.8 g	2.9 g
50 g	110	13.6 g	5.8 g
100 g	220	27.1 g	11.6 g
150 g	330	40.7 g	17.4 g
200 g	440	54.2 g	23.2 g
250 g	550	67.8 g	29 g

Turkey Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
paired cooked w	155 g	341	42 g	0 g	18 g
RACC	114 g	251	30.9 g	0 g	13.2 g

Turkey Calories Range Around 100g

Weight	Calories	Calories
50 g	110	110
60 g	132	132
70 g	154	154
80 g	176	176
90 g	198	198
100 g	220	220
110 g	242	242
120 g	264	264
130 g	286	286
140 g	308	308
150 g	330	330
160 g	352	352
170 g	374	374
180 g	396	396
190 g	418	418

Turkey Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Fat
1 US teaspoon	4.9 g	10.8	1.3 g	0.6 g
1 US tablespoon	14.8 g	32.6	4 g	1.7 g
1 US fluid ounce	29.6 g	65.1	8 g	3.4 g
1/4 US cup	59.1 g	130	16 g	6.9 g
1/3 US cup	78.9 g	173.6	21.4 g	9.2 g
1/2 US cup	118.3 g	260.3	32.1 g	13.7 g
1 US cup	236.6 g	520.5	64.1 g	27.4 g
1 US pint	473.2 g	1041	128.2 g	54.9 g
1 US quart	946.4 g	2082.1	256.5 g	109.8 g
1 US gallon	3785.4 g	8327.9	1025.8 g	439.1 g
100 mL	100 g	220	27.1 g	11.6 g
1 liter	1000 g	2200	271 g	116 g

Turkey Prep-State Logging Check

Prep State	Weight	Calories	Concentration
Raw	100 g	220 kcal	220 kcal/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Turkey Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	27.1 g	12.32 g/100 kcal	54.2%
Carbs	0 g	0 g/100 kcal	0%
Fat	11.6 g	5.27 g/100 kcal	14.9%
Sodium	90 mg	40.91 mg/100 kcal	3.9%
Potassium	304 mg	138.18 mg/100 kcal	6.5%
Magnesium	29.1 mg	13.23 mg/100 kcal	7.3%

Turkey Dietary Profile

Keto-compatible: Low in net carbs (0g/100g), making it suitable for ketogenic diets.

Gluten-free: Safe for celiac and gluten-sensitive individuals.

Common meal contexts: high-protein meal, potassium source.

Turkey Benefit Signals

Protein dense: Useful when building a high-protein meal or snack. Basis: Protein per 100g is at least 20g..
Potassium source: Adds potassium to the day coverage tracker. Basis: Potassium is present in the USDA nutrient record..
Low sodium base: Can be easier to fit into sodium-conscious meals before sauces or seasoning. Basis: Sodium per 100g is below common low-sodium meal-planning thresholds..

Turkey Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	27 g	50 g	54%	Strong contribution
Sodium	90 mg	2300 mg	4%	Low limit contribution
Potassium	304 mg	4700 mg	6%	Starter contribution
Calcium	31 mg	1300 mg	2%	Starter contribution
Iron	1.6 mg	18 mg	9%	Starter contribution
Saturated fat limit	3 g	20 g	15%	Low limit contribution
Cholesterol limit	104 mg	300 mg	35%	Meaningful limit contribution

Smart Calories Substitutes for Turkey

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Chicken breast	183 g	Meat	+14.1 g	+0 kcal	-8 mg
Chicken breast	133 g	Meat	+14.2 g	+0 kcal	+9 mg
Chicken thigh	105 g	Meat	-9.3 g	+0 kcal	-90 mg
Chicken thigh	89 g	Meat	-4 g	+0 kcal	-90 mg
Ground beef (80% lean)	87 g	Meat	-12.2 g	+0 kcal	-90 mg
Ground beef (80% lean)	78 g	Meat	-6.8 g	+0 kcal	-90 mg

Turkey Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	weight management	May fit general meal planning when serving size and preparation match what was logged.	No major sodium, saturated fat, sugar, potassium, or allergen flag was detected by the seed collector.

Real-World Turkey Serving Sizes

paired cooked w (~155g): 341 kcal calories. paired cooked w is listed by USDA at 155g for this food.
RACC (~114g): 250.8 kcal calories. RACC is listed by USDA at 114g for this food.

Common Turkey Measurement Mistakes

Logging a different prep state than the food actually eaten can change calories and macro density.
Sauces, oil, breading, and added ingredients are not included unless they are part of this USDA food description.
Assuming every household serving has the same gram weight; use the listed serving anchors when available.

Turkey Calories — Frequently Asked Questions

How much calories is in 100g of Turkey? 100g of Turkey contains 220 kcal of calories (USDA FoodData Central).

How much calories is in 1 cup of Turkey? One US cup of turkey weighs approximately 237g (density: 1000 kg/m³). That serving contains 521.4 kcal of calories — computed as 237g ÷ 100 × 220.

How many grams of Turkey do I need to eat to get 500 kcal of calories? To reach 500 kcal of calories from Turkey, you need approximately 227g — calculated as (500 ÷ 220) × 100 = 227g.

Is Turkey high in calories? Turkey has a moderate calories content at 220 kcal per 100g — neither especially high nor low.

What are the most common mistakes when measuring Turkey calories? 1. Logging a different prep state than the food actually eaten can change calories and macro density. 2. Sauces, oil, breading, and added ingredients are not included unless they are part of this USDA food description. 3. Assuming every household serving has the same gram weight; use the listed serving anchors when available.

How efficient is Turkey as a source of calories per calorie? Turkey provides 100 kcal of calories per 100 kcal, making it excellent as a calories-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Turkey calories calculator use? The calculator uses calories = weight in grams / 100 x 220 kcal. For example, 100g of Turkey gives 220 kcal of calories. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Turkey a good food for weight gain or calorie surplus goals? For weight gain or calorie surplus goals, Turkey is a decent option — with 220 kcal of calories per 100g. Turkey is also keto-friendly, gluten-free, a high-protein option. For best results, combine Turkey with other foods to hit your daily macro targets.

How reliable is the source data for Turkey? Turkey uses USDA FoodData Central Foundation Foods as the nutrition source, FDC ID 746785. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.

Should I measure Turkey raw or cooked? Turkey should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.

How to Calculate Turkey Calories

Weigh raw. Place your turkey on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows calories content for your exact portion.
Compare servings. Use the serving range table below to quickly compare calories across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Turkey Calories to Similar Foods

More Turkey Nutrition Pages

Why Volume ≠ Weight: Turkey Density Explained

Turkey is dense (~1000 kg/m³ ≈ water). A 1-cup measure holds approximately 237 g.

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Turkey.

Turkey Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central. Referenced entries: Turkey, Ground, 93% Lean, 7% Fat, Pan-Broiled Crumbles (FDC ID: 746785).

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: calories = (weight_g / 100) × caloriesPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

100g Turkey Calories — 220 kcal | Nutrition Calculator

Select Food Source

Direction

Amount

Target

calories

220kcal

Safety: 4% sodiumPortion: 3.53 ozFood fit: 63/100

Best benefits

Protein dense: Useful when building a high-protein meal or snack.

Potassium source: Adds potassium to the day coverage tracker.

Low sodium base: Can be easier to fit into sodium-conscious meals before sauces or seasoning.

Smart substitutes

Equivalent portions from local nutrition data.

Turkey breast, roasted

163 g | 0.66 cups

+21.6g protein | +0 kcal | -90mg sodium

adds 21.6g protein

Tuna, canned in water

244 g | 1.03 cups

+20.3g protein | +0 kcal | -90mg sodium

adds 20.3g protein

Chicken, Breast, Boneless, Skinless, Raw

208 g | 0.88 cups

+19.6g protein | +0 kcal | +47mg sodium

adds 19.6g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

54%

27.1 g

Sodium

90 mg

Fiber

0 g

Potassium

304 mg

Calcium

31 mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

May fit: May fit general meal planning when serving size and preparation match what was logged.

May fit: May fit high-protein goals when the serving size and prep state match what you logged.

Method, report, serving, and clinician note

Goal fit: 44% of 500kcal calories reference target.

Serving reality: 3.53 oz, 0.42 cups.

Method: source per 100g, density conversion, serving math, and raw/cooked yield estimate when available.

Clinician note: General nutrition reference, not medical diagnosis. For kidney disease, pregnancy, diabetes, allergies, or prescribed diets, confirm with a clinician.

Confidence: USDA reference, FDC 746785, deterministic per-100g scaling.|No major allergen flag in this source record.

Nutrition intelligence for this serving

Safety, portion, raw/cooked, and professional context tied to the current converter input.

Daily safety snapshot

90mg sodium

4% sodium limit | 15% sat fat | 0% fiber target

Raw/cooked correction

75g133.3g

cooked from raw | raw from cooked

Portion meaning

3.53oz

0.42 cups | no piece anchor

3.53 oz0.42 cups6.8 tbsp

Quality and next best move

63/100

Similar option for 500 kcal calories: 77g Chicken, Broilers Or Fryers, Drumstick, Meat Only, Cooked, Braised

Better swap: Flour, Corn, Yellow, Fine Meal, Enriched

Looks good for General healthy adult: no obvious logging issue detected.

Target progress220 / 500

Why this score?

Protein Density

90/100

Fiber Density

0/100

Sodium Load

85/100

Sat Fat Load

63/100

Micronutrient Density

26/100

Calorie Density

80/100

Allergen Risk

100/100

Complete nutritional profile

Show electrolytes

Full micronutrients