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Lean, high protein, low calorie, airfried
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Turkey Breast (Airfried) (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 31.8 g of protein, 1.8 g of fat and 0 g of fiber. Its 10.2 mg of B3 covers 64% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
0g
· 0% DV
Protein
31.8g
· 64% DV
Fat
1.8g
· 2% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 89% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 31.8 g | 64% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 slice (thin) | 40 g | 48 kcal |
| 1 slice (thick) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1 piece (jumbo) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Pat the turkey breast dry, season it, and place it in a single layer in the air fryer basket. Cook until the thickest part reaches 165°F (74°C); the time varies with the cut’s thickness and your appliance.
Avoid overcooking the turkey breast and let it rest for a few minutes before slicing. Choosing a piece of even thickness helps it cook consistently, while a light coating of oil can help the exterior brown.
There is no single cooking time for every turkey breast: thickness and air fryer models affect how quickly it cooks. Check the center of the thickest part with a food thermometer and stop when it reaches 165°F (74°C).
Set the air fryer hot enough to brown the outside, then use internal temperature—not the appliance setting—to judge doneness. Turkey breast is ready when its thickest part reaches 165°F (74°C), measured with a food thermometer.
Garlic, black pepper, salt, paprika, and dried herbs such as thyme or rosemary all complement turkey breast. Rub the seasoning over the meat with a little oil before cooking; add sugary glazes near the end to reduce burning.
Yes, you can air-fry frozen turkey breast, but it takes longer and may brown unevenly. Check the thickest part with a food thermometer and serve it only once it reaches 165°F (74°C); don’t rely on the outside color.
Store cooked turkey breast in a covered container in the refrigerator for 3–4 days. Refrigerate it promptly rather than leaving it out for an extended time, or freeze it if you need to keep it longer.
Reheat sliced turkey breast covered with a splash of water or broth to help retain moisture. In an air fryer, use short intervals and check it often; stop as soon as the meat is thoroughly hot.
Turkey breast often turns tough when it is overcooked or sliced with the grain. Check doneness with a thermometer, let the meat rest briefly, then cut across the visible muscle fibers for more tender slices.
It can be safe if the thickest part reached 165°F (74°C); cooked turkey can sometimes retain a pink tinge. Color alone cannot confirm doneness, so use a food thermometer rather than judging by appearance.
Vitamins
B3
10.2mg · 64% DV
B6
0.72mg · 42% DV
B12
0.6µg · 25% DV
B5
0.96mg · 19% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
252mg · 36% DV
Zinc
1.92mg · 17% DV
Copper
0.08mg · 9% DV
Potassium ⭐
300mg · 9% DV
Sodium
66mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 144 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Turkey breast cooked in an air fryer is a boneless cut of turkey cooked with circulating hot air, giving it a lightly browned outside and a tender centre. Turkey is a familiar roast in many English-speaking countries, especially for holiday meals, but breast portions also work well for a quick everyday dinner. Slice it across the grain and serve warm, or chill leftovers for sandwiches and salads.
Its flavour is mild and its texture is lean and pleasantly firm when not overcooked. With 26.5 g of protein and 1.5 g of fat per 100 g, it makes a protein-rich main that can suit lower-carbohydrate meals. Pair it with vegetables, a crisp salad or potatoes; for a lighter plate, keep added oil modest and let herbs, pepper or lemon bring extra flavour.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.48g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.