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 nutritious, lean protein choice that can be incorporated into a healthy diet. But exactly how much protein does turkey breast contain? Let’s take a closer look at the protein content in different cuts and servings to understand this meat’s nutritional value.
What is Turkey Breast?
Turkey breast refers to the pectoral muscle of the turkey, which is located on the upper portion of the bird. It’s the leanest part of the turkey with the lowest fat content.
Turkey breast can be purchased bone-in with the skin on, or boneless and skinless Common preparations include roasted whole turkey breast, sliced deli breast meat, and ground turkey breast
Protein Content in Turkey Breast
The protein content of turkey breast varies slightly depending on the exact cut:
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A 3 oz serving of sliced roasted skinless turkey breast contains around 25 grams of protein.
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The same portion with skin provides approximately 23 grams of protein
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Ground turkey breast contains about 22 grams of protein per 3 oz serving.
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A 3 oz serving of boneless, skinless uncooked turkey breast has around 28 grams of protein.
So in most cases, a standard 3 ounce serving of turkey breast provides 22-28 grams of high quality protein.
To put that into perspective, the recommended daily intake of protein is around 50 grams for the average sedentary adult. Active individuals may need more. Just one 3 oz serving of turkey breast supplies nearly half of your daily protein needs.
Comparing Turkey Breast to Other Proteins
Turkey breast stacks up nicely against other lean protein sources:
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3 oz turkey breast: 25 grams protein
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3 oz chicken breast: 26 grams
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3 oz salmon: 22 grams
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3 oz lean beef: 25 grams
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3 oz tofu: 10 grams
Turkey and chicken breast are nearly identical, while fish and red meat offer comparable amounts. Turkey breast outperforms plant-based proteins like tofu when it comes to protein density.
Benefits of Choosing Turkey Breast
With impressive protein content, turkey breast provides some advantages:
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Lean and low calorie – With minimal fat and low calorie density, it promotes weight management.
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Supports muscle growth – The abundant protein stimulates muscle synthesis when combined with strength training.
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Boosts satiety – High protein foods help you feel fuller for longer after eating.
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Provides essential nutrients – Turkey contains niacin, selenium, vitamins B6 and B12, zinc and phosphorus.
How to Add More Turkey Breast to Your Diet
Because it’s so versatile, turkey breast can be enjoyed in many dishes:
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Sandwiches made with sliced deli turkey or ground turkey patties.
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Salads topped with diced turkey breast.
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Tacos, burritos or fajitas made with ground turkey.
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Turkey breast cutlets or turkey skewers as a main course.
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Stir frys using ground or chopped turkey breast.
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Wraps and flatbreads filled with shredded turkey.
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Soups and chilis with ground or chopped turkey added.
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Casseroles like turkey tetrazzini made with diced turkey.
Buying and Preparing Turkey Breast
When purchasing turkey breast, read labels and look for the terms “lean” or “extra lean” to get the best nutritional value. For maximum freshness and flavor, opt for whole turkey breasts over pre-sliced deli meats.
Preparing turkey breast is simple. Roasting or baking whole breasts at 375°F for about 1 hour is perfect for meal prepping. Sliced or ground turkey breast can be cooked on the stovetop or grill in under 15 minutes.
How Much Should You Eat in a Day?
Healthy adults should aim for 5-7 ounces of protein foods at each meal, with 2-3 ounce portions for snacks. One 3 oz serving of turkey breast contributes nicely towards that goal at breakfast, lunch, or dinner.
The key is balance and variety. Enjoy poultry, fish, eggs, beans, nuts and lean red meats like beef and pork in moderation as part of an overall nutritious diet. Then let turkey breast be your go-to for an easy protein boost anytime.
Turkey Breast and Your Health Goals
With its impressive protein content, turkey breast is a smart choice for:
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Seniors to maintain muscle mass with aging.
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Athletes who need to optimize protein intake for performance and recovery.
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Anyone seeking to lose weight, boost metabolism, and stay satisfied.
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People who enjoy plant-based diets but want to incorporate some lean meat.
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Individuals needing to increase strength, function and mobility through resistance training.
So if you’re looking to power up your protein intake, don’t overlook the potential of this versatile and nutritious lean meat. Let turkey breast take a starring role in your healthy diet.
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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).
The Muscle Building Benefits of Turkey Breast
FAQ
Is turkey breast high in protein?
Is turkey better than chicken for protein?
How much protein is in cooked turkey breast?
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Name
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Amount
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Unit
|
|
Protein
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30.1
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g
|
|
Total lipid (fat)
|
2.08
|
g
|
|
Ash
|
1.22
|
g
|
|
Carbohydrate, by difference
|
0
|
g
|
How much protein is in sliced turkey breast?
|
Protein (g)
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3.58
|
|
Carbohydrate, by difference (g)
|
0.88
|
|
Energy (kcal)
|
21.84
|
|
Sugars, total (g)
|
0.74
|
|
Fiber, total dietary (g)
|
0.1
|
How much protein does turkey breast have?
**Turkey breast is a fantastic source of protein, boasting an impressive protein content of around 30 grams per 100 grams of cooked meat.** When it comes to protein-rich foods, turkey breast ranks high on the list.
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 ).
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.
Is turkey breast good for weight loss?
Yes, Turkey breast is an excellent choice for weight loss as it is low in fat, high in protein, and can help you feel fuller for longer. 2. How does the protein content in turkey breast compare to other meats? Turkey breast is a lean protein choice that is lower in fat compared to meats like beef or pork.