The turkey is a large bird native to North America that’s hunted in the wild and raised on farms. Its meat is highly nutritious and a popular protein source consumed around the world.
Turkey is rich in nutrients. Two thick slices (84 grams) of turkey contain (1):
The nutrients in turkey depend on the cut. For example, dark meat, which is found in active muscles such as the legs or thighs, tends to have more fat and calories than white meat — whereas white meat contains slightly more protein (2, 3).
Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts.
For example, 3.5 ounces (100 grams) of turkey with the skin packs 169 calories and 5.5 grams of fat, whereas the same amount without the skin has 139 calories and just 2 grams of fat (4).
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5).
Turkey breast is a lean, protein-packed meat that can be a healthy addition to your diet. But how much protein is actually in a serving of turkey breast? Let’s take a closer look.
What is Turkey Breast?
Turkey breast refers to the chest meat of a turkey, It is one of the leanest parts of the turkey and is low in fat and calories while still being high in protein
There are a few different cuts of turkey breast:
-
Whole turkey breast This includes both sides of the breast with the bones and skin on,
-
Boneless, skinless turkey breast: The bones and skin have been removed, leaving just the lean turkey breast meat. This is the most common form you’ll find at the grocery store.
-
Sliced turkey breast: The breast has been sliced into rounds or cutlets, making it easy to add to sandwiches, salads, and more.
-
Ground turkey breast: The breast meat has been ground or chopped into smaller pieces. Ground turkey can be used similarly to ground beef.
Turkey breast is very versatile and can be baked, grilled, sautéed, smoked, or used in any recipe that calls for chicken breast. It has a mild flavor that takes well to all kinds of seasonings and marinades.
Protein in Turkey Breast
The main nutritional benefit of turkey breast is its high protein content. Let’s look at how much protein is in different types and servings of turkey breast meat.
Protein in 3 ounces of turkey breast
A 3 ounce serving is about the size of a deck of cards and provides:
- 25-30 grams of protein
This supplies around 50% of the recommended daily intake of protein for most adults. Turkey breast is one of the best sources of protein you can eat.
Protein in 4 ounces of turkey breast
A 4 ounce serving of turkey breast (about the size of a smartphone) contains:
- 34-40 grams of protein
This meets over half of the daily protein needs for most people.
Protein in 6 ounces of turkey breast
At restaurants or holiday meals, a turkey breast portion is often 6 ounces. This larger serving provides:
- 50-60 grams of protein
This amount covers nearly all of the recommended daily protein requirements for adults.
Protein in an entire turkey breast
A whole turkey breast averages around 1-2 pounds. This supplies:
- 140-170 grams of protein
That’s 2-3 times the daily protein requirement! A whole breast can provide protein for multiple meals.
Protein in sliced turkey breast
The protein content of sliced turkey breast depends on the thickness of the slices. Here are some common values:
-
2 slices (1 oz) turkey breast: 12g protein
-
3 slices (1.5oz) turkey breast: 18g protein
-
4 slices (2oz) turkey breast: 24g protein
Deli-style sliced turkey is a quick, portable way to add protein to sandwiches and snacks.
Protein in ground turkey breast
Ground turkey is a lean substitute for ground beef. Here’s how much protein is in ground turkey breast:
-
4 ounces ground turkey: 22-25g protein
-
8 ounces ground turkey: 44-50g protein
Use ground turkey breast in chili, burgers, meatloaf, tacos, pasta sauce, and any other recipe that calls for ground meat.
Comparing Turkey Breast to Other Proteins
How does the protein content of turkey breast compare to other high protein foods?
-
3 ounces chicken breast: 25-30g protein
-
3 ounces pork tenderloin: 22-25g protein
-
3 ounces salmon: 19-25g protein
-
3 ounces beef sirloin: 25-30g protein
-
1 cup lentils: 18g protein
-
1 cup black beans: 15g protein
-
1 cup cottage cheese: 28g protein
Turkey breast stacks up well against these other protein powerhouses. Ounce for ounce, it provides just as much protein as lean beef, chicken, and pork.
Health Benefits of Turkey Breast Protein
Getting enough protein in your diet offers many important health benefits:
- Builds and repairs muscles
- Helps you feel full and promotes satiety
- Provides energy for your body
- Strengthens bones and prevents osteoporosis
- Boosts metabolism and aids in weight management
Protein is especially important if you are physically active. The protein in turkey breast can help rebuild and repair muscles after a tough workout. Athletes and people who exercise regularly have higher protein needs.
Turkey breast protein also contains all the essential amino acids your body needs. It is a complete, high-quality protein source.
How to Add More Turkey Breast to Your Diet
Want to eat more turkey breast but aren’t sure where to start? Here are simple ways to enjoy more of this nutritious protein:
- Make turkey breast sandwiches on whole grain bread with veggies
- Dice it up in salads or lettuce wraps
- Sauté slices in a bit of olive oil for quick protein
- Add ground turkey to tacos, chili, pasta sauce, or casseroles
- Grill turkey breast and slice for fajitas or kabobs
- Meal prep turkey breast for the week for easy lunches
- Substitute turkey breast for chicken in stir fries or curries
- Enjoy deli turkey slices as a snack or protein-packed wrap
The Takeaway on Turkey Breast Protein
Turkey breast is one of the best sources of protein you can choose. A 3-4 ounce serving provides 25-40 grams of protein, delivering over half of your daily protein needs. Ounce for ounce, turkey breast contains just as much protein as chicken, beef, pork, and other meats.
Adding more turkey breast to your meals and snacks is an easy way to meet your protein goals for building muscle, keeping hunger at bay, and supporting an active lifestyle.
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick slices (84 grams) of turkey pack 61% of the DV for vitamin B3, 49% for vitamin B6, and 29% for vitamin B12 (1).
These B vitamins have many benefits:
- Vitamin B3 (niacin). This vitamin is important for efficient energy production and cell communication (15).
- Vitamin B6 (pyridoxine). This vitamin supports amino acid formation and helps produce neurotransmitters (16).
- Vitamin B12. B12 is vital for DNA production and the formation of red blood cells (17).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
Healthy source of protein
Turkey is a protein-rich food.
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (6, 7).
Additionally, a high-protein diet may even support weight loss by promoting feelings of fullness (8, 9).
Just 2 thick slices (84 grams) of turkey pack 24 grams of protein — an impressive 48% of the DV (1).
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10, 11, 12).
However, other studies claim that processed meat — not red meat itself — has a negative effect on health (5, 13, 14).
The Muscle Building Benefits of Turkey Breast
FAQ
Is turkey breast high in protein?
How many grams of protein are in a whole turkey breast?
|
Name
|
Amount
|
Unit
|
|
Energy
|
147
|
kcal
|
|
Energy
|
617
|
kJ
|
|
Protein
|
30.1
|
g
|
|
Total lipid (fat)
|
2.08
|
g
|
How many grams of protein are in 4 oz of ground turkey breast?
|
Protein (g)
|
22.44
|
|
Total lipid (fat) (g)
|
10.78
|
|
Carbohydrate, by difference (g)
|
0
|
|
Energy (kcal)
|
192.7
|
|
Sugars, total (g)
|
0
|
How much protein is in a cooked ground turkey breast?
|
Name
|
Amount
|
Unit
|
|
Energy
|
203
|
kcal
|
|
Energy
|
850
|
kJ
|
|
Protein
|
27.4
|
g
|
|
Total lipid (fat)
|
10.4
|
g
|
How much protein is in a turkey breast?
The exact link to the food presented on this page can be found below. Turkey breast nutrition (100 grams). Richest in Protein: 22g (52% of DV), Vitamin B6: 0mg (37% of DV). Calories:157, Net carbs: 0, Protein: 21.89.
Is skinless turkey breast a good source of protein?
A 100-gram serving of skinless, boneless turkey breast provides approximately 30 grams of protein. This makes it an excellent source of protein, especially for those who follow a low-fat or low-carb diet. It is worth noting that the protein content may vary depending on the type of turkey breast, the cooking method, and the portion size.
What are the macro nutrient Componenets for roasted turkey breast?
A pie chart showing the macro nutrient componenets for Roasted Turkey Breast. This food consists of 67.82% water, 30.1% protein, 0% carbs, 2.08% fat, and 0% alcohol. Nutrition Facts for Roasted Turkey Breast – View calories, protein, carbs, fats, vitamins, minerals, and more.
Which is better turkey breast or chicken thigh?
Both turkey and chicken are rich in high-quality protein. Chicken breast has slightly more protein than turkey breast, but turkey thigh is minimally higher in protein than chicken thigh. The other meat cuts provide equal amounts of protein. Which type is healthier depends on your personal health and nutrition goals.