Turkey breast, cooked, skinless — Protein & Portion Scorecard
USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.
USDA Per-Serving & 30g Target
4 oz = 34.1g Protein (153 kcal)
To hit 30g of protein from turkey breast, cooked, skinless, measure 3.5 oz (100 g) for ~135 calories.
Per 4 oz (113g US)
34.1g P
153 kcal · 0g C · 1.1g F
Per 100 Grams
30.1g P
135 kcal · 0g C · 1g F
Per 1 Pound (16 oz)
136.5g P
612 kcal total
30g Protein Portion
3.5 oz
100g · 135 kcal
How Much Turkey breast, cooked, skinless for 20g, 30g, 40g, and 50g of Protein?
| Protein Goal | US Ounces (oz) | Grams (g) | Calories | Carbs / Fat |
|---|---|---|---|---|
| 20g Protein | 2.3 oz | 66 g | 89 kcal | 0g C · 0.7g F |
| 30g Protein | 3.5 oz | 100 g | 135 kcal | 0g C · 1g F |
| 40g Protein | 4.7 oz | 133 g | 180 kcal | 0g C · 1.3g F |
| 50g Protein | 5.9 oz | 166 g | 224 kcal | 0g C · 1.7g F |