Getting Enough Protein? Here’s How Much is in Cooked Ground Turkey

Ground turkey is a lean and versatile protein choice appreciated for its mild flavor. But how much protein is actually in cooked ground turkey? Let’s take a closer look.

Knowing the protein content can help ensure you meet your daily needs through your diet. Below I’ll cover everything you need to know about the protein levels in cooked ground turkey.

How Much Protein is in Ground Turkey?

For every 100 grams of cooked ground turkey, you can expect approximately 27 grams of protein. This protein count remains consistent whether you choose 85% lean or 93% lean ground turkey.

Compared to other cooked meats, ground turkey contains:

• More protein than cooked ground beef (26g per 100g)

• Less protein than chicken breast (31g per 100g)

• Similar protein to cooked lean ground pork (28g per 100g)

So ground turkey lands right in the middle, protein-wise. It holds its own against other popular protein choices.

Let’s compare different serving sizes:

• A 4 ounce serving of cooked ground turkey has 22 grams protein
• Per 3 ounce serving, you get 16.5 grams of protein
• In a 6 ounce turkey burger, expect 32 grams of protein

As you can see, the protein content scales linearly based on the weight of the serving. More turkey = more protein. Easy enough!

Ground Turkey Provides High-Quality Protein

Here’s why the protein in ground turkey deserves applause:

• All essential amino acids – Turkey contains all 9 essential amino acids required for supporting muscle growth and function. Many plant proteins lack certain aminos.

• More iron than beef – Per gram of protein, ground turkey contains more iron than ground beef. Iron supports metabolism and oxygen transportation.

• B12 for energy – You’ll get 18% your daily value of vitamin B12 in just 4 ounces of turkey. B12 is important for energy and focus.

• No saturated fat – Unlike red meats, ground turkey contains zero saturated fat. Less saturated fats benefit heart health.

• Lean and low cal – With minimal fat and zero carbs, turkey is a slim 110 calories per 4 ounce serving. Great for weight management.

Compared to plant-based protein sources, ground turkey provides more complete nutrition in a smaller serving size. It’s lean, mean protein machine.

How to Add More Ground Turkey for Extra Protein

Looking for ways to easily incorporate more turkey protein into your diet? Here are some simple suggestions:

• Turkey burgers – Skip beef and make juicy turkey burgers instead. Build them loaded with veggies on a whole wheat bun.

• Tacos – Ground turkey is fantastic in tacos, burritos, and taco salads. Add lots of fiber from beans.

• Lettuce wraps – Sear turkey with spices and veggies then serve in lettuce cups. It’s a low carb, high protein option.

• Stir fries – Quickly sauté lean ground turkey with your favorite stir fry veggies and serve over rice or quinoa.

• Chili – Make a big pot of turkey chili packed with tomatoes, peppers, onions, beans, and plenty of seasoning.

• Pasta sauce – Cook ground turkey with tomatos, oregano, garlic and basil. Toss with whole wheat pasta for a fast dinner.

With a little creativity, it’s easy to incorporate extra ground turkey for a protein boost. Keep ground turkey on hand for quick, healthy meals any night of the week.

How Much Protein Do You Need Daily?

Now that you know the power of ground turkey protein, let’s discuss how much you actually need in your diet. The recommended dietary allowance (RDA) for protein is:

• 56 grams per day for adult men
• 46 grams per day for adult women

However, many experts believe its ideal to consume 0.8-1 gram of protein per pound of body weight. So a 150 pound woman should aim for 120-150 grams daily.

Active individuals and athletes require even more protein in their diets – up to 1.6 grams per pound. Strength training causes small muscle tears that require increased protein for repair and growth.

As long as you eat a varied diet that includes lean protein sources like ground turkey, it’s generally easy to meet your individual protein needs.

The Takeaway on Ground Turkey Protein

There you have it. With 27 grams of complete, lean protein per 100 gram serving, ground turkey is an incredible option for supporting muscle growth, satisfying hunger, torching fat and meeting your daily protein requirements.

Incorporate versatile ground turkey into meals like tacos, pasta, chili, burgers, lettuce wraps and more. With so many ways to enjoy ground turkey, there’s no excuse not to reap the benefits of this lean protein powerhouse.