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.
Turkey is a lean, versatile protein that can be used in everything from sandwiches to casseroles. Many recipes call for 4 ounces of turkey, but what exactly does that look like? This guide provides a detailed breakdown of how to measure 4 ounces of turkey, whether it’s ground, sliced, or cooked.
Understanding Ounce Measurements
In cooking ounces are a unit of weight, not volume. So 4 ounces of turkey refers to the mass, not the size. There are 16 ounces in one pound. Here are some key equivalencies
- 4 ounces = 1/4 pound
- 4 ounces = 113 grams
- 4 ounces = just under 1/2 cup (volume varies depending on cooking method)
Measuring 4 Ounces of Raw Ground Turkey
For ground meats like turkey a kitchen scale is the most accurate way to measure 4 ounces. Simply place a bowl on the scale reset it to zero, then add ground turkey until you reach 4 ounces.
If you don’t have a scale 4 ounces of ground turkey is roughly the size of a small hamburger patty or about 1/2 cup loosely packed. Be sure to use a dry measuring cup and not pack the meat down.
![Raw ground turkey on a scale reading 4 ounces][]
Measuring 4 Ounces of Sliced Deli Turkey
Pre-packaged sliced deli turkey makes it easy to identify a 4-ounce serving. Check the package weight, as slice sizes vary by brand. For reference:
- Oscar Mayer turkey slices are typically 1 ounce each
- Boar’s Head turkey slices are around 2 ounces each
If you have loose deli slices, again, a kitchen scale is best for weighing out 4 ounces. Fold the slices to form a stack for easiest weighing.
Without a scale, figure 4 thin slices is approximately 4 ounces. Thicker slices may be around 2 slices. Use your best judgment based on slice size.![Sliced turkey folded into a stack on a scale][]
Measuring Cooked Turkey
The volume of turkey decreases by about 25% after cooking due to moisture loss. So 4 ounces of uncooked turkey will yield approximately 3 ounces cooked.
For cooked turkey sliced from a whole bird, target 3 medium slices to get 4 ounces uncooked weight. For reference:
- 3 ounces cooked turkey = about 1/3 cup diced or shredded
- 4 ounces uncooked turkey = just under 1/2 cup diced or shredded
If reheating sliced turkey, check the package weight to identify a 4 ounce uncooked portion, then weigh again after cooking to determine the cooked amount.
For ground turkey crumbles, spoon cooked crumbles into a dry measuring cup to check the volume. 3 fluid ounces is equal to approximately 4 ounces uncooked.![Cooked ground turkey measured in a dry measuring cup][]
Tips for Measuring Turkey
- Different brands have slightly varied nutrition info for raw turkey. Check the label or USDA data.
- Cooked nutrition varies even more depending on added fat, broth, etc. Weigh turkey before and after cooking for best calorie estimates.
- For casseroles, chili, etc. with turkey and other ingredients, weigh the ingredients separately before cooking for accurate nutrition counts.
- Frozen turkey loses minimal moisture, so no need to adjust weight from frozen state.
- Use poultry shears for safely cutting turkey slices into smaller pieces if needed.
Key Takeaways
- 4 ounces of turkey is equal to 1/4 pound or about 113 grams.
- Kitchen scales provide the most precision when portioning turkey.
- For deli slices, check pack weights and target 2-4 slices depending on thickness.
- Cooked turkey is about 3/4 the weight of raw, due to moisture loss.
- Volume approximations for ground, sliced, or shredded turkey can also be useful.
Understanding proper ounce measurements for turkey ensures your recipes turn out perfectly balanced and flavorsome. With the handy tips in this guide, you can confidently portion turkey for all your cooking needs.
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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.
85% LEAN GROUND TURKEY
When you look at the nutrition label of ground turkey that is 85% lean that means there is 15% fat per serving. So, how much protein in 4oz ground turkey? This is how the nutrition breaks down for this lean meat:
- 150 calories per 4oz grams of turkey per serving
- 17 g fat
- 19 g protein
- 0 g carbs
Depending on what type of diet you are following, you can easily reach your daily fat grams target if you are eating this lean meat for two or more meals.
Bodybuilding Nutrition Tip: How to Accurately Weigh Cooked Meat
FAQ
How much is 4 ounces of meat in cups?
How many cups is 4oz of ground turkey?
How many Oz is a serving of turkey?
How do you measure 3 oz of turkey?
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 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 ounces of ground Turkey should I Cook?
Cook all the ground turkey (4 ounces X 7 Meals = 28 ounces ground turkey) Cook all the white rice (1/2 cup cooked X 7 meals =3 1/2 cups cooked, so use 1 1/2 cups dry) Each prep container should have 3 ounces cooked ground turkey with 1/2 cup white rice. Throughout the week, take one prepped dish, add the seasonings or sauce and the veggies!
How much does a 4 oz turkey breast weigh?
According to the USDA nutrition database, a 4 oz raw skinless turkey breast has 27 grams of protein. And with no carbs and just 1.7 grams of fat, that comes to about 130 calories. After cooking, a turkey breast loses about 25% of its weight. So if you start with 4 oz of turkey, it only weighs about 3 oz after cooking.