Turkey Breast (Skinless) Overview
Turkey breast is an exceptionally lean protein source providing all essential amino acids with minimal fat. Rich in tryptophan, B vitamins, and selenium, turkey supports muscle growth, immune function, and energy production. At only 125 calories per 3oz with 26g protein, it is ideal for weight management and muscle building.
Why Turkey Breast (Skinless) Helps With Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
Turkey Breast (Skinless) Nutrition Facts
Per 85g (3 oz cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 125 | — |
| Protein | 25.6g | 51% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 1g | 1% |
| zinc | 1.7mg | % |
| vitaminB12 | 0.4mcg | % |
| vitaminB6 | 0.7mg | % |
| vitaminB3 | 10.1mg | % |
| selenium | 38.6mcg | % |
| phosphorus | 211mg | % |
Key Nutrients in Turkey Breast (Skinless) for Muscle Building
Protein
25.6gSupports muscle building by providing essential protein
Zinc
1.7mgSupports muscle building by providing essential zinc
Best Ways to Eat Turkey Breast (Skinless) for Muscle Building
- Roast whole breast with herbs and lemon
- Grill cutlets for quick weeknight meals
- Use in place of chicken in any recipe
- Make turkey meatballs or burgers
- Slice for sandwiches and wraps
- Stir-fry with vegetables and sauce
Pro Tip:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
Turkey Breast (Skinless) Health Benefits
- Very high lean protein (26g per 3oz)
- Very low in fat (only 1g per 3oz)
- Excellent selenium source (56% DV) for immunity
- Rich in B vitamins including niacin (61% DV)
- Provides tryptophan for serotonin production
- Good phosphorus source (28% DV) for bones
- Contains zinc (15% DV) for immune function
- Only 125 calories per serving - ideal for weight loss
Important Considerations
- Must be cooked thoroughly to 165°F for safety
- Processed turkey high in sodium - choose fresh
- Can trigger allergies though less common than chicken
- Tryptophan effect on sleepiness overstated
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