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 is a popular centerpiece for holiday meals and family gatherings. This lean meat is an excellent source of protein, making it a nutritious choice But how much protein does a whole turkey actually provide? Let’s take a closer look
An Overview of Turkey Nutrition
Turkey is low in fat and calories while still delivering plenty of nutrients. A 3-ounce serving of roasted skinless turkey breast contains the following
- Calories: 135
- Fat: 1 gram
- Protein: 26 grams
- Vitamin B6: 30% of the Daily Value (DV)
- Niacin: 16% of the DV
- Phosphorus: 22% of the DV
- Zinc: 22% of the DV
Turkey is particularly high in protein providing over a quarter of your daily needs in just a 3-ounce portion. It also contains the amino acid tryptophan, which is known for promoting sleep and relaxation.
The protein content does vary slightly depending on the cut. Dark meat with skin has a bit more fat than white breast meat. But in general, turkey is one of the leanest sources of protein available.
Protein Content of a Whole Turkey
Since protein makes up about 28% of turkey’s calorie content, it’s easy to estimate the protein by looking at the total calorie amount.
The nutrition information below is for a 16-pound whole, roasted turkey without giblets or neck:
- Calories: 5,120
- Total fat: 288 grams
- Protein: 728 grams
So in this 16-pound turkey, over 55% of the calories come from protein. That equals about 45 grams of protein per 3-ounce serving.
The protein content scales proportionately for turkeys of different sizes. Here are some examples:
- 8-pound turkey: 364 grams protein
- 12-pound turkey: 546 grams protein
- 20-pound turkey: 910 grams protein
As you can see, larger birds contain substantially more protein.
Benefits of Consuming Turkey Protein
There are many benefits associated with including turkey protein in your diet:
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Builds muscle: Turkey contains all the essential amino acids needed to build and maintain muscle mass. The high protein content makes turkey a great food for athletes, bodybuilders, and anyone looking to boost muscle growth after strength exercises.
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Increases satiety: Protein takes longer to digest than carbs or fat, so it keeps you feeling full and satisfied for longer after a meal. Eating turkey may help reduce appetite and decrease calorie intake throughout the day.
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Supports weight loss: High protein foods like turkey promote weight loss, partially due to their appetite-suppressing effects. Protein also has a higher thermic effect than fats or carbs, meaning your body burns more calories digesting it.
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Helps stabilize blood sugar: Your body breaks down protein more slowly than other nutrients, leading to smaller blood sugar spikes. Consuming turkey protein is particularly beneficial for those with diabetes.
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Boosts heart health: Replacing sources of unhealthy saturated fat with lean turkey protein has been associated with improved cholesterol levels.
Tips for Preparing and Cooking Turkey
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Opt for fresh or thawed turkey rather than frozen. Frozen turkeys require thawing for several days in the refrigerator.
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Allow 1 pound of turkey per person when estimating the size needed. For appetizers, plan for 1/2 pound per person.
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Preheat the oven to 350°F and use a roasting pan for optimal heat circulation. Place turkey breast up.
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Cooking times range from 2–3 hours for an 8–12 pound turkey to 4–5 hours for a 20+ pound turkey. Check internal temperature to confirm doneness.
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Let the turkey rest about 20 minutes before carving to allow juices to redistribute. Slice against the grain for tenderest meat.
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Save leftovers within 2 hours of cooking. Store turkey for 3–4 days in the refrigerator or up to 4 months in the freezer.
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Make bone broth with the turkey carcass for added nutrition. Simmer bones for 12-24 hours in water with vegetables and seasonings.
Healthy Ways to Enjoy Turkey Protein
There are many nutritious ways to incorporate turkey protein into your eating plan:
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Make turkey chili, soup, stew, or chowder. Use leftover turkey in place of ground beef or chicken.
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Whip up turkey meatballs, meatloaf, or burgers. Combine ground turkey with whole grains and veggies.
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Fold diced or shredded turkey into wraps, sandwiches, salads, and pastas.
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Top pizza with turkey pepperoni or sausage crumbles for a lower fat option.
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Fill an omelet or breakfast scramble with diced turkey, spinach, tomatoes, onions, and low-fat cheese.
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Snack on turkey jerky or turkey bacon for a high protein option with less fat than beef products.
The Takeaway
Turkey is valued for its lean protein content, which can range from over 350 grams for a small bird to almost 1,000 grams for a very large turkey. Consuming turkey provides amino acids to support muscle growth and repair, keeps you feeling fuller for longer, and may aid weight loss. Just 3 ounces of turkey can supply over 25 grams of satisfying protein. Follow proper handling and cooking instructions to safely prepare your holiday turkey and enjoy the nutritional benefits of its high quality protein.
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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).
7 Health Benefits Of Eating Turkey
FAQ
How much total protein does turkey have?
Is turkey a high protein?
Does turkey have complete protein?
How much protein is in a whole turkey breast?
|
Name
|
Amount
|
Unit
|
|
Energy
|
617
|
kJ
|
|
Protein
|
30.1
|
g
|
|
Total lipid (fat)
|
2.08
|
g
|
|
Ash
|
1.22
|
g
|
How much protein is in a gram of turkey meat?
Per gram, no other meat offers more; On average, dark turkey meat has a protein density of 28.6%. Lighter turkey meat has a protein density of 29.9%. By comparison, red meat options like a ribeye steak or a pork chop have a protein density of approximately 24% ( 18, 19 ).
Does Turkey have more protein than other meats?
Gram for gram, turkey offers more protein than most other meats. It is also the centerpiece of big celebrations such as Christmas dinner and Thanksgiving. However, when we discuss the nutritional value and benefits of meat, turkey often seems to be the forgotten one.
How much protein is in a turkey breast?
Turkey is rich in protein. One 4-ounce (oz) serving of turkey breast provides approximately 27 grams (g) of protein and all nine essential amino acids needed for muscle growth. Adding turkey to a well-balanced diet may be especially beneficial for those trying to lose weight or increase their lean muscle mass.