scored 81/100
Also known as turkey, ground turkey
Turkey breast is a lean poultry protein delivering 21.8g of protein per 100g with minimal fat, making it an efficient source of amino acids for muscle maintenance and metabolic health.
2.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 81.
Less a 2.0 anti-nutrient penalty (high sodium).
Turkey breast comes from the white meat of domesticated turkeys, traditionally consumed in North American cuisine but now recognized globally as a nutritional staple. Its exceptional protein-to-calorie ratio (21.8g protein in just 109 calories) makes it one of the most efficient protein sources available. Beyond protein, turkey breast provides selenium (22.8mcg per 100g), a trace mineral critical for thyroid function and antioxidant defense through glutathione peroxidase synthesis. The meat also contains choline (66.4mg), essential for cognitive function and cell membrane integrity. Turkey's low sodium content relative to processed meats, combined with favorable cholesterol levels (44mg per 100g), supports cardiovascular health—a key longevity marker. The amino acid profile is complete, containing all nine essential amino acids in optimal ratios for muscle protein synthesis. For aging populations particularly, turkey breast's high protein density with low caloric density helps preserve lean mass during caloric restriction, a strategy associated with extended healthspan. The selenium content additionally supports immune function and reduces oxidative stress, factors implicated in aging and age-related disease prevention.
High protein content (21.8g/100g) with complete amino acid profile stimulates muscle protein synthesis, particularly important for offsetting age-related sarcopenia
Selenium (22.8mcg/100g) is a core component of selenoproteins including glutathione peroxidase, protecting cells from oxidative damage and supporting thyroid hormone metabolism
Choline (66.4mg/100g) serves as a precursor to acetylcholine neurotransmitter and is incorporated into phosphatidylcholine, critical for memory and cognitive reserve
Low saturated fat (0.83g/100g) and minimal sodium relative to other animal proteins, combined with potassium (211mg), promotes healthy lipid profiles and vascular function
Exceptional protein density with minimal calories and virtually no carbohydrates increases satiety while preserving metabolically active lean mass during caloric restriction
Post-exercise window (0-2 hours) maximizes muscle protein synthesis when amino acid sensitivity is elevated; turkey's complete amino acid profile and high protein concentration optimize this anabolic window. Also effective at midday to maintain stable blood glucose and satiety through afternoon.
Breaks a fast
While turkey can be consumed anytime, timing post-workout or midday maximizes its muscle-preserving and satiety benefits. Not recommended as first food after extended fasting, as pure protein without carbohydrates or fat may cause digestive stress; pair with vegetables or healthy fat.
Per 100 g of the default form. Bars show how much higher or lower turkey breast is than the average across 4 peer foods in this category. Green means a favorable direction; amber means the opposite.
Turkey Breast is classified as a poultry (meat). Turkey breast is a lean poultry protein delivering 21.8g of protein per 100g with minimal fat, making it an efficient source of amino acids for muscle maintenance and metabolic health.
Turkey Breast scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Niacin, Selenium, Sodium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 18.5 g of protein (~37% of the 50 g daily value).
Not really. A 85 g serving provides about 0.4 g of fiber (~2% of the 28 g daily value).
In a 85 g serving, turkey breast is highest in Selenium (~35% DV), Sodium (~29% DV), Biotin (~28% DV), Riboflavin (~21% DV), Pantothenic Acid (~13% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.6 g of net carbs (3 g total minus 0.4 g fiber).
Best after a workout. Post-exercise window (0-2 hours) maximizes muscle protein synthesis when amino acid sensitivity is elevated; turkey's complete amino acid profile and high protein concentration optimize this anabolic window. Also effective at midday to maintain stable blood glucose and satiety through afternoon.
A typical serving is around 85 g (~93 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating turkey breast alongside several other meat sources.
Turkey Breast pairs nicely with: Pair with sweet potatoes because vitamin A in the potato enhances selenium absorption and both foods support immune function synergistically; Combine with cruciferous vegetables (broccoli, Brussels sprouts) because their sulfur compounds enhance glutathione synthesis, amplifying antioxidant protection from turkey's selenium; Serve with citrus (lemon, orange) because vitamin C enhances non-heme mineral absorption and supports collagen synthesis alongside turkey's amino acids for tissue repair; Pair with mushrooms (especially shiitake) because ergothioneine in mushrooms combines with turkey's complete protein to optimize antioxidant and immune defense.
High sodium.
Encyclopedia entries that supply the same signature nutrients turkey breast contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients turkey breastcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.