Frozen seasoned turkey roast (light and dark meat)
Nutrition facts per 3.5 oz (100 g) and per 3 oz · Poultry Products
3.5 oz (100 g) of Turkey roast, frozen, seasoned, light and dark meat provides 120 calories, 17.6 g protein, 2.2 g fat and 6.4 g carbohydrate (0 g fiber). Per 100 g it is high in Selenium (48% DV), Protein (35% DV), Niacin (B3) (28% DV), Vitamin B6 (22% DV). Note the Sodium (29% DV per 3.5 oz (100 g)).
Protein 61%Fat 17%Carbohydrate 22%
Calculated from the grams above at 4 calories/g for protein and carbohydrate and 9 calories/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
Quick answers
How many calories are in 4 oz of frozen turkey roast (seasoned, light and dark meat)?
4 oz (113 g) of Turkey roast, frozen, seasoned, light and dark meat has 136 calories. Per 3.5 oz (100 g): 120 calories. Other servings: 3 oz (85 g), 102 calories.
How much protein is in 4 oz of frozen turkey roast (seasoned, light and dark meat)?
4 oz (113 g) has 20 g of protein. Per 3.5 oz (100 g): 17.6 g. Other servings: 3 oz (85 g), 15 g.
How many carbs are in 4 oz of frozen turkey roast (seasoned, light and dark meat)?
4 oz (113 g) has 7.3 g of total carbohydrate, including 0 g of fiber, so about 7.3 g of net carbs. Per 3.5 oz (100 g): 6.4 g carbohydrate and 0 g fiber.
How much fat is in 4 oz of frozen turkey roast (seasoned, light and dark meat)?
4 oz (113 g) has 2.5 g of fat, of which 0.83 g is saturated. Per 3.5 oz (100 g): 2.2 g.
Sugar, sodium and minerals in 4 oz of frozen turkey roast (seasoned, light and dark meat)
Per 4 oz (113 g):
- Sodium: 769 mg (about 1.9 g of salt), 33% DV
- Potassium: 408 mg, 9% DV
- Iron: 2.4 mg, 13% DV
What is frozen turkey roast (seasoned, light and dark meat) high in?
Per 4 oz (113 g):
- Selenium: 30 mcg, 55% DV
- Niacin (B3): 5 mg, 31% DV
USDA values for this exact food, scaled to the serving. % DV uses FDA Daily Values. Sugar is total sugars: USDA does not separate added sugar for this food.
What stands out
- Selenium: 26.5 mcg per 3.5 oz (100 g) — 48% of the Daily Value. Other top sources →
- Protein: 17.6 g per 3.5 oz (100 g) — 35% of the Daily Value. Other top sources →
- Niacin (B3): 4.4 mg per 3.5 oz (100 g) — 28% of the Daily Value. Other top sources →
- Vitamin B6: 0.38 mg per 3.5 oz (100 g) — 22% of the Daily Value. Other top sources →
- Zinc: 1.91 mg per 3.5 oz (100 g) — 17% of the Daily Value. Other top sources →
- Vitamin B12: 0.35 mcg per 3.5 oz (100 g) — 15% of the Daily Value. Other top sources →
- Phosphorus: 158 mg per 3.5 oz (100 g) — 13% of the Daily Value. Other top sources →
- Iron: 2.1 mg per 3.5 oz (100 g) — 12% of the Daily Value. Other top sources →
Before you use this number
- High-dose zinc supplements can cause copper deficiency. This applies to supplements, not to food. People who regularly take high doses of zinc, or use large amounts of zinc-containing denture cream, can develop copper deficiency, because zinc inhibits copper absorption. Evidence: cu-04
Energy and macronutrients
| Nutrient | per 3.5 oz (100 g) | per 3 oz (85 g) | % DV per 3 oz |
|---|---|---|---|
| Energy | 120 kcal | 102 kcal | |
| Protein | 17.6 g | 15 g | 30% |
| Total fat | 2.2 g | 1.87 g | 2% |
| Saturated fat | 0.73 g | 0.62 g | 3% |
| Monounsaturated fat | 0.47 g | 0.4 g | |
| Polyunsaturated fat | 0.64 g | 0.54 g | |
| Cholesterol | 53 mg | 45 mg | 15% |
| Carbohydrate | 6.4 g | 5.44 g | 2% |
| Dietary fiber | 0 g | 0 g | 0% |
| Sugars (total) | — g | — | |
| Water | 70.4 g | 59.8 g |
Vitamins
| Nutrient | per 3.5 oz (100 g) | per 3 oz (85 g) | % DV per 3 oz |
|---|---|---|---|
| Vitamin A (RAE) | 0 mcg | 0 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | — mcg | — | |
| Vitamin E | — mg | — | |
| Vitamin K | — mcg | — | |
| Thiamin (B1) | 0.04 mg | 0.03 mg | 3% |
| Riboflavin (B2) | 0.12 mg | 0.1 mg | 8% |
| Niacin (B3) | 4.4 mg | 3.74 mg | 23% |
| Vitamin B6 | 0.38 mg | 0.32 mg | 19% |
| Folate | 7 mcg | 5.95 mcg | 1% |
| Vitamin B12 | 0.35 mcg | 0.3 mcg | 12% |
| Choline | — mg | — |
Minerals
| Nutrient | per 3.5 oz (100 g) | per 3 oz (85 g) | % DV per 3 oz |
|---|---|---|---|
| Calcium | 1 mg | 0.85 mg | 0% |
| Iron | 2.1 mg | 1.78 mg | 10% |
| Magnesium | 20 mg | 17 mg | 4% |
| Phosphorus | 158 mg | 134.3 mg | 11% |
| Potassium | 360 mg | 306 mg | 7% |
| Sodium | 678 mg | 576.3 mg | 25% |
| Zinc | 1.91 mg | 1.62 mg | 15% |
| Copper | 0.09 mg | 0.07 mg | 8% |
| Selenium | 26.5 mcg | 22.5 mcg | 41% |
Worth knowing
- Sodium is 678 mg per 3.5 oz (100 g), 29% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
More in Poultry Products
- Frozen turkey and gravy
- Raw turkey from whole light meat (with added solution)
- Turkey light or dark meat, stewed, skin eaten
- Fried battered breaded turkey sticks
- Ground turkey (93% lean, 7% fat)
- Raw canada Goose breast (skinless)
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 171503. Described in USDA as Turkey roast, boneless, frozen, seasoned, light and dark meat, raw; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.
Portion: "3 oz" = 85 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd