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Turkey Jerky (Lean) Calories
High protein, low fat, convenient snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Turkey Jerky (Lean) (28 g) has 73 calories. That works out to 260 calories per 100 g. It contains 1.4 g of carbs, 13.4 g of protein, 0.7 g of fat and 0 g of fiber. Its 3.8 mg of B3 covers 24% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Turkey Jerky (Lean) Nutrition Facts
Selected: 1 piece (medium) · 28 g
73
KCAL / 28G
Carbs
1.4g
· 1% DV
Protein
13.4g
· 27% DV
Fat
0.7g
· 1% 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 9% · Protein 82% · Fat 9%
Turkey Jerky (Lean) nutrition facts table · 1 piece (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 73 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 336 mg | 15% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 13.4 g | 27% |
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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How Many Calories in 1 Medium Turkey Jerky (Lean)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 28 g | 73 kcal |
| 1 piece (small) | 14 g | 36 kcal |
| 1 serving (medium) | 30 g | 78 kcal |
| 1 piece (large) | 50 g | 130 kcal |
| 1 serving (large) | 60 g | 156 kcal |
| 1 pack (mini) | 70 g | 182 kcal |
| 100 g | 100 g | 260 kcal |
| 1 pack (medium) | 100 g | 260 kcal |
| 1 pack (large) | 150 g | 390 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Turkey Jerky (Lean)
Is turkey jerky cooked or raw?
Commercial turkey jerky is generally ready to eat and has been heated as part of its production, so it is not raw turkey. For homemade jerky, use a tested method that heats the meat safely; drying alone may not destroy harmful bacteria.
How do you make turkey jerky at home?
To make turkey jerky, slice the meat evenly, season it, heat it safely, then dry it until it is firm and chewy. Use a reliable recipe with safe heating and drying steps, since simply leaving raw turkey in a dehydrator at low heat may not kill pathogens.
Is turkey jerky a healthy snack?
Turkey jerky can be a convenient protein-rich snack, but it may also contain a lot of sodium, added sugar, or preservatives. It is a better fit as one option in a varied snack routine than as a replacement for fresh, minimally processed foods.
Does turkey jerky need to be refrigerated before opening?
Usually not: commercially packaged turkey jerky is generally shelf-stable while unopened. Keep it somewhere cool and dry, away from direct sunlight, and follow the package’s storage directions if they specify refrigeration.
How long does turkey jerky last after opening?
Opened turkey jerky is best kept in an airtight container in the refrigerator to limit moisture and spoilage. Discard it if it develops mold, an unusual smell, a sticky surface, or a noticeably changed texture.
Can you freeze turkey jerky?
Yes, turkey jerky can be frozen in a tightly sealed, freezer-safe package to protect it from moisture and freezer odors. Thaw it in the refrigerator, and avoid repeatedly thawing and refreezing the same portion.
Why is turkey jerky so salty?
Turkey jerky is often salty because salt adds flavor and helps preserve the dried meat. If you are limiting sodium, choose a lower-sodium variety and avoid pairing it with other salty snacks; people on a medically restricted diet should follow their clinician’s advice.
What is the difference between turkey jerky and beef jerky?
Turkey jerky is made from turkey, while beef jerky is made from beef, so their flavors and textures differ. Turkey jerky often tastes milder, but the sodium, sugar, and seasoning depend more on the specific recipe than on the meat alone.
Why is turkey jerky so tough and chewy?
Turkey jerky is chewy because drying removes much of the meat’s moisture. If it is difficult to bite, cut it into smaller pieces; unusually hard jerky may have been dried too far and is not necessarily a sign that it has spoiled.
Can turkey jerky help with weight loss?
Turkey jerky can make a filling snack because it is protein-rich, but it does not cause weight loss by itself. Keep portions in mind, since dried meat is easy to eat quickly, and account for its sodium when choosing snacks.
Turkey Jerky (Lean) Vitamins & Minerals
Vitamins
B3
3.78mg · 24% DV
B12
0.31µg · 13% DV
B6
0.21mg · 12% DV
B5
0.31mg · 6% DV
Minerals
Sodium
336mg · 15% DV
Phosphorus
90mg · 13% DV
Selenium
7µg · 13% DV
Zinc
0.76mg · 7% DV
Potassium ⭐
98mg · 3% DV
Turkey Jerky (Lean) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey Jerky (Lean)
To burn the 73 calories in 1 piece (medium) (28 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.
What is Turkey Jerky (Lean)?
Lean turkey jerky is thinly sliced turkey that has been seasoned and dried into a portable, savoury snack. Jerky is especially associated with North American food traditions, and turkey offers a leaner take on the familiar dried-meat format.
It is typically chewy, with a concentrated, salty flavour that varies with the seasoning. Enjoy it on its own between meals or while travelling, or tear it into a salad or wrap for extra substance. It is protein-rich, with 48 g of protein per 100 g. Since jerky can taste quite salty, pair it with fresh fruit or vegetables, or check the pack’s seasoning if you prefer a milder snack.
How Nutritious Is Turkey Jerky (Lean)?
Nutrient density
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.
Satiety score
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.
Is Turkey Jerky (Lean) Processed?
NOVA 3
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.
Does Turkey Jerky (Lean) Contain Allergens?
No known major allergens
Which Diets Is Turkey Jerky (Lean) Good For?
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
Turkey Jerky (Lean) Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.