Raw Turkey vs. Turkey
Nutrition comparison of Raw Turkey and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw turkey
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw turkey and turkey:
- Both raw turkey and turkey are high in calories, potassium and protein.
USDA sources for nutritional information: Raw Turkey (Turkey, whole, meat and skin, raw) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw turkey and turkey are high in calories. Turkey has 31% more calories than raw turkey - raw turkey has 144 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, raw turkey is similar to turkey for protein, carbs and fat. Raw turkey has a macronutrient ratio of 63:0:37 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Turkey | Turkey | |
|---|---|---|
| Protein | 63% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 37% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw turkey and turkey are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
sugar
Raw turkey and turkey contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both raw turkey and turkey are high in protein. Turkey has 32% more protein than raw turkey - raw turkey has 21.6g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Raw turkey and turkey contain similar amounts of saturated fat - raw turkey has 1.5g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both raw turkey and turkey are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and turkey has 0.1g of trans fat.
cholesterol
Raw turkey has 34% less cholesterol than turkey - raw turkey has 72mg of cholesterol per 100 grams and turkey has 109mg of cholesterol.
Vitamins
Vitamin A
Raw turkey and turkey contain similar amounts of Vitamin A - raw turkey has 17ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Raw turkey and turkey contain similar amounts of Vitamin D - raw turkey has 12iu of Vitamin D per 100 grams and turkey has 15iu of Vitamin D.
Vitamin E
Raw turkey and turkey contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
The B Vitamins
Both raw turkey and turkey contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Raw Turkey | Turkey | |
|---|---|---|
| Thiamin | 0.048 MG | 0.045 MG |
| Riboflavin | 0.185 MG | 0.281 MG |
| Niacin | 7.631 MG | 9.573 MG |
| Pantothenic acid | 0.811 MG | 0.948 MG |
| Vitamin B6 | 0.599 MG | 0.616 MG |
| Folate | 7 UG | 9 UG |
| Vitamin B12 | 1.22 UG | 1.02 UG |
Minerals
calcium
Raw turkey and turkey contain similar amounts of calcium - raw turkey has 11mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Raw turkey and turkey contain similar amounts of iron - raw turkey has 0.86mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both raw turkey and turkey are high in potassium. Raw turkey is very similar to raw turkey for potassium - raw turkey has 224mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw turkey and turkey contain significant amounts of alpha linoleic acid (ALA).
| Raw Turkey | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.108 G |
| DHA | 0.003 G | 0.005 G |
| EPA | 0.002 G | 0.008 G |
| DPA | 0.004 G | 0.008 G |
| Total | 0.088 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, both raw turkey and turkey contain significant amounts of linoleic acid.
| Raw Turkey | Turkey | |
|---|---|---|
| other omega 6 | 0.006 G | 0.01 G |
| linoleic acid | 1.307 G | 1.873 G |
| Total | 1.313 G | 1.883 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Raw Turkey (Turkey, whole, meat and skin, raw) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Raw Turkey g
()
|
Daily Values (%) |
Cooked Turkey g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw turkey or turkey contain more calories in 100 grams?Both raw turkey and turkey are high in calories. Turkey has 30% more calories than raw turkey - raw turkey has 144 calories in 100g and turkey has 189 calories.
Is raw turkey or turkey better for protein?
Both raw turkey and turkey are high in protein. Turkey has 30% more protein than raw turkey - raw turkey has 21.6g of protein per 100 grams and turkey has 28.6g of protein.
Does raw turkey or turkey contain more potassium?
Both raw turkey and turkey are high in potassium. Raw turkey is very similar to raw turkey for potassium - raw turkey has 224mg of potassium in 100 grams and turkey has 239mg of potassium.