Calories in a 2 Ounce Serving of Turkey and How to Use It

Determining Calorie Counts in Turkey

Turkey can be a nutritious and lean protein to incorporate into a healthy diet. However, monitoring portion sizes is still important even with more diet-friendly foods. Understanding the calories in 2 oz of turkey helps judge appropriate serving sizes.

Turkey Calories and Nutrition

Turkey provides a good balance of protein, vitamins and minerals. A 3.5 ounce serving of roasted turkey breast contains:

• 160 calories
• 34g protein
• 3g fat
• 0g carbs
• 15% DV selenium
• 5% DV potassium
• Small amounts of B vitamins

With no carbs and lots of filling protein, turkey supports fat burning, muscle building and feeling satisfied. The high protein keeps you fuller longer on fewer calories than many other protein options.

Calories in 2 Ounces of Turkey

Going by the nutrition numbers above, 2 ounces of roasted turkey breast contains about:

• 107 calories
• 22g protein
• 2g fat
• 10% DV selenium

Two ounces equals roughly 4 thin deli slices, a small 4 inch cube, or a turkey breast that measures 1/4 inch thick, 4 inches long and 3 inches wide.

Comparing the Calories in Turkey to Other Proteins

To put the calorie count into perspective, here is how 2 ounces of turkey compares:

• 2 oz chicken breast: 54 calories
• 2 oz tuna: 70 calories
• 2 oz salmon: 90 calories
• 2 oz lean beef: 130 calories
• 2 oz bacon: 240 calories

So turkey provides more calories than the leanest proteins like chicken and fish, but much less than fattier meats. This demonstrates why monitoring portions is still beneficial.

Incorporating 2 oz Servings of Turkey into Meals

Two ounces of turkey can be a protein component integrated into snacks, appetizers, sandwiches and more. Getting creative helps increase turkey nutrition without overdoing calories.

Snack Ideas with 2 oz Turkey

Make a satisfying, protein-packed snack with 2 ounces turkey and nutritious additions like:

• Roll up deli turkey with lettuce, tomato and mustard in a low carb wrap
• Stuff turkey slices into celery sticks along with light cream cheese
• Layer turkey onto rice cakes with cranberry sauce and spinach
• Make lettuce wrap bundles with turkey, avocado and bean sprouts

Pairing turkey with fiber-rich veggies and healthy fats keeps hunger at bay for just 100-300 calories, depending on ingredients used.

Lighter Sandwiches and Burgers

You can still enjoy sandwiches while limiting portions and calories by:

• Using 100 calorie sandwich thins or small rolls
• stacking two 2 oz turkey patties as a lean burger option
• Adding lots of veggies like lettuce, tomato, onion and pickle
• Using mustard, hummus or avocado instead of mayo-based spreads

This satisfies sandwich cravings for around or less than 300 calories when also watching carb and fat calories.

Simple Sides and Starters

A 2 oz turkey portion can accent lighter starters and sides like:

• Turkey lettuce cups with water chestnut stuffing
• Zucchini turkey bite appetizers
• Stuffed mini bell peppers
• Clear turkey broth soup with veggies
• Spaghetti squash turkey tetrazzini

Get creative blending 100 calorie portions of turkey with low carb vegetables and seasonings so you don't miss out on flavor.

Key Considerations When Tracking 2 oz Servings

Paying attention to portion sizes takes some extra effort but ensures calories don't sneak up at meals. Here are some tips for staying on track with 2 oz turkey servings:

Weigh and Measure

Use a food scale and measuring spoons when cooking at home. While 2 oz equals about half a deck of playing cards, this visual can be deceiving.

Estimate Carefully When Dining Out

Be aware that restaurant turkey dishes likely exceed 2 oz, sometimes dramatically. Estimate comparable portions as best as possible.

Account for Cooked vs Raw Weight

Remember 2 oz refers to the cooked turkey weight. Since turkey shrinks during cooking, you would need to start with around 3 oz raw to end up with 2 oz cooked.

Consider Leftovers

Factor total turkey used across multiple meals. For example, an 8 oz package would provide 2 oz portions for a main meal and side dish or 4 mini meals.

Balance with Other Ingredients

Keep additional ingredients modestly portioned as well so as not to boost calories too much. Have small servings of nutritious whole grains, veggies and healthy fats.

While 2 oz of turkey is just 100 calories, a heavy hand with oils, cheese, gravy and sides can double or triple totals easily.

Benefits of Sticking to 2 oz Turkey Servings

Despite the extra effort involved, monitoring turkey and food portions pays dividends for your health. Benefits include:

• Preventing weight gain or facilitating weight loss
• Stabilizing blood sugar
• Supporting heart and brain health
• Lowering disease risk

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.