How much protein in 4oz ground turkey? As a certified nutrition specialist I speak with clients frequently about hitting daily protein targets. Ground turkey is a great lean protein addition to any balanced diet. While ground turkey is an excellent lean option compared to ground beef, not all ground turkey is created equal. In this post I’ll cover a few different options of ground turkey and how much protein is in 4oz ground turkey.
Please note this blog is for general informational purposes and is not a substitute for professional medical advice. Please consult the advice of a physician prior to starting in new eating regime. It may also contain affiliate links in which I receive a small commission.
Ground turkey is a versatile and healthy meat option that is commonly called for in recipes. But if you don’t have a scale, how can you accurately measure out 4 ounces? This article will provide a detailed guide to understanding the weight, volume, and proper measuring techniques for working with 4 ounces of ground turkey.
What Does 4 Ounces of Ground Turkey Look Like?
When following a recipe, it’s important to measure ingredients precisely to achieve the right balance of flavors. So what should you look for when measuring 4 ounces of ground turkey?
- On a food scale: 4 ounces of ground turkey weighs 113 grams
- By hand: 4 ounces is about the size of a golf ball or tennis ball
- Volume: Roughly 1/2 cup packed, or a heaping 1/3 cup loose
The density of ground turkey means measuring by hand or volume won’t be exact. Using a food scale is the most accurate way to portion 4 ounce servings.
Converting Between Weight and Volume
Cooking often requires converting between weight and volume measurements Here are some key ground turkey conversions
- 1 ounce = 28 grams
- 4 ounces = 113 grams
- 1/2 cup packed = 4 ounces
- 1/3 cup loose = 3-4 ounces
These conversions provide rough estimates but a scale will give you the precision needed for recipes.
Why Weight Matters When Measuring Ground Turkey
Measuring ingredients by weight rather than volume provides more consistency, especially for dense, compact foods like ground turkey. Here’s why weight is ideal:
- Packed vs. loose volume can vary
- Grind size affects volume weight stays the same
- Removing water content affects volume
- Volume depends how you scoop and level
- Scale gives exact, repeatable measures
For the most control over your dish, always opt for weighing ground turkey and other meats.
Measuring 4 Ounces of Ground Turkey Without a Scale
If you don’t have a kitchen scale, you can still estimate 4 ounces of ground turkey for recipes. Here are some methods
- Scoop loosely into a 1/3 cup measuring cup, should nearly fill it
- Form into a tight 1/2 cup ball or patty
- Compare to the size of a golf ball, slightly smaller than a tennis ball
- Look for a palm-sized portion about 3/4-inch thick
- 4 ounces is close to the recommended serving size for meat
These visual and volume techniques won’t be perfect but can get you close in a pinch. Investing in an affordable food scale is recommended for best results.
Tips for Measuring Ground Turkey
Follow these tips when portioning out ground turkey
- Pack tightly into cups for more accuracy
- Level off the top using a flat utensil
- Avoid compression or gaps when shaping by hand
- Work in ounces for better precision
- Calculate cup amounts based on packed volume
- Always verify weight on a scale if possible
- Stick to recipes and don’t estimate portions
Getting measurements right matters, so take your time and aim for consistency.
Nutrition Info for 4 Ounces of Ground Turkey
Understanding the nutrition stats for a 4 ounce serving of ground turkey can help with meal planning:
- Calories: 150-180
- Fat: 7-10 g
- Carbs: 0 g
- Protein: 22-24 g
- Iron: 15% DV
- B Vitamins: 5-10% DV
The protein makes it more filling than other meats, and the minimal fat and carbs fits into a balanced diet.
Ground Turkey Substitution Amounts by Weight
In some recipes, you may need to substitute ground turkey for other ground meats. Here are suggested weight conversions:
- Ground beef: replace 1 pound with 1 pound ground turkey
- Ground chicken: exchange 1 pound for 1 pound ground turkey
- Ground pork: substitute 1 pound pork for 1 pound ground turkey
The lean turkey may cook faster so adjust cook times as needed. Add moisture like broth if drying out.
Cooking with 4 Ounces of Ground Turkey
Accurately measured 4 ounce portions of ground turkey are convenient for single servings. Here are some delicious ways to use it:
- Turkey burgers or meatballs
- Tacos, burrito bowls, or nachos
- Pasta Bolognese or chili
- Lettuce wrap fillings
- Breakfast skillets or hash
- Stir fries, fried rice, or curries
- Turkey meatloaf or stuffed peppers
Get creative with herbs, spices, sauces, and mix-ins to enjoy flavorful turkey meals.
Storing and Freezing Ground Turkey
- Store fresh ground turkey in the fridge 1-2 days max
- Separate into 4 ounce portions before freezing
- Lay flat in freezer bags or containers
- Remove as much air as possible before sealing
- Use frozen turkey within 3-4 months for best quality
Freezing smaller portions makes it easy to defrost just what you need for future recipes.
93% LEAN GROUND TURKEY
This means that the ground turkey is made up of 93% lean meat and 7% fat. It is a leaner option with less fat content, making it suitable for those who are looking for a lower-fat protein source. When looking at 93% lean ground turkey the nutrition label reads a bit differently.
- 160 calories per 4oz grams of turkey per serving
- 8 g fat
- 20 g protein
- 0 g carbs
You can clearly see that while the protein macro is generally the same there is a huge difference in the amount of fat per serving.
HOW MUCH PROTEIN IN 4oz GROUND TURKEY
Here is my short answer to that probing question. The protein content in 4 ounces (about 113 grams) of ground turkey can vary depending on the specific type of ground turkey and its lean-to-fat ratio.
On average, lean ground turkey (93% lean, 7% fat) provides approximately 22-24 grams of protein per 4-ounce serving. However, if you’re using ground turkey with a higher fat content, the protein content may be slightly lower
Poultry products like ground turkey can be made from white or dark meat and generally has two or three different options. Lean ground turkey can either be purchased in 85% lean/15% fat or 93% lean/7% fat options. The difference between these nutrition facts primarily lies in the grams of fat content between the two. There is a third option this is widely available which is a 99% lean ground turkey option.
Bodybuilding Nutrition Tip: How to Accurately Weigh Cooked Meat
FAQ
How many cups is 4oz of ground turkey?
How many cups is 4 oz of ground beef?
How much is one serving of ground turkey?
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Serving Size
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4oz
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Saturated Fat 2.5g
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12%
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Trans Fat 0g
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|
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Cholesterol 80mg
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26%
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Sodium 85mg
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3%
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How much protein is in 4oz cooked ground turkey?
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Protein (g)
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22.44
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Carbohydrate, by difference (g)
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0
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Energy (kcal)
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192.7
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Sugars, total (g)
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0
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Fiber, total dietary (g)
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0
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How many Oz in a cup of ground turkey?
In general, four ounces (4 oz) make up half a cup (0.5 cups). How many ounces are in a cup of ground turkey? How much does 1 cup of turkey weigh? 1 cup chopped cooked turkey breast ( about 6 oz .) How do I measure 3 oz of ground turkey? Palm = 3 oz.of meat Measure the right amount with your palm. One palm size portion equals 3 oz., or one serving.
How many calories are in 4 oz of ground turkey (cooked)?
There are 266 calories in 4 ounces of Ground Turkey (Cooked). Calorie breakdown: 52% fat, 0% carbs, 48% protein. There are 266 calories in 4 ounces of Ground Turkey (Cooked). Get full nutrition facts and other common serving sizes of Ground Turkey (Cooked) including 1 oz and 100 g.
How much is a pound of ground turkey?
— The price of most ground turkey products decreased nationwide, except for ground turkey patties, which increased from $3.96 per pound last week to $4.55 per pound this week. Ground turkey breast meat also increased in price to $5.80 per pound this week, up from $5.64 per pound last week.
How many oz of ground turkey is a palm?
Palm = 3 oz.of meat Measure the right amount with your palm. One palm size portion equals 3 oz., or one serving. How much ground turkey to cook?