How Much Protein is in 1 Ounce of Turkey Breast?

Turkey breast is a lean, low-fat source of protein that can be a healthy addition to any diet. But how much protein does turkey breast actually contain? Let’s take a closer look at the protein content in a 1 ounce serving of turkey breast meat.

The Benefits of Eating Turkey Breast

First what makes turkey breast a smart protein choice? Here are some of the top benefits

• High in protein while low in fat and calories – Turkey breast is about 80-90% protein with minimal fat A 1 oz serving only contains around 30 calories

• Source of B vitamins – Turkey contains small amounts of niacin, vitamin B6 and vitamin B12.

• Provides selenium – Turkey breast meat is a good source of the antioxidant mineral selenium.

• Versatile and easy to cook – Turkey breast can be baked, grilled, diced for salads, used in sandwiches and more. It’s readily available fresh or deli sliced.

• More affordable than other protein sources – Turkey costs less per pound than chicken, beef or pork making it budget-friendly.

So turkey breast offers lots of nutrition in the form of lean protein without all the saturated fat and calories you’d find in red meat or chicken with the skin on.

How Much Actual Protein is in Turkey Breast?

Now let’s look at the actual protein content.

In a 1 ounce serving of turkey breast meat with no skin:

• There are approximately 4.5-5 grams of protein.

This amount is consistent across raw or cooked turkey breast meat. Most nutrition databases give the protein content of a 1 oz serving of turkey breast as right around 5 grams.

For example, according to the USDA, 1 oz of roasted, skinless turkey breast contains 4.84g of protein and 29 calories.

So if you eat a 3-4 oz portion of turkey breast at lunch or dinner, you’re getting about 15-20 grams of high quality protein in your meal.

Comparing Turkey Breast to Other Protein Sources

How does the protein content of turkey breast compare to other meats?

Here are the grams of protein in a 1 ounce serving for other common protein foods:

• Ground beef or pork: Around 5-7g protein

• Chicken breast: Approximately 6-8g protein

• Tofu: About 5g protein

• Canned tuna: 7g protein

• Cottage cheese: 6g protein

• Black beans: 3g protein

Turkey breast stacks up nicely, delivering a comparable amount of protein per ounce to most other protein sources. And it provides this protein with way less saturated fat and calories than red meat and pork.

Benefits of Consuming More Protein

There are lots of excellent reasons to include high protein foods like turkey breast more often in your diet:

• Protein helps build and repair muscles when combined with strength training.

• Eating adequate protein can help boost metabolism and promote feelings of fullness.

• Higher protein diets may improve cardiovascular health by lowering blood pressure and triglycerides.

• Protein slows digestion helping prevent spikes in hunger and blood sugar levels.

• Consuming protein has been shown to support healthy weight management.

Aim for 25-30g of protein per meal and around 0.5g of protein per pound of body weight daily as a general protein intake target for adults. One ounce of turkey breast gets you about 20% of the way toward that 25g per meal goal.

Creative Ways to Eat More Turkey Breast

Turkey breast is endlessly versatile. Here are some creative ways to enjoy it:

• Use it in lunch salads, sandwiches, pitas or lettuce wraps

• Add diced turkey breast to soups, chili, pasta sauce, casseroles or stir fries

• Make turkey veggie burgers or meatballs

• Enjoy slices on a healthy pizza or flatbread

• Wrap in lettuce leaves for easy protein-packed tacos

• Grill or pan sear turkey cutlets for fast weeknight meals

• Use in omelets, breakfast burritos, hash or quiche

• Make turkey pesto paninis with roasted red peppers and cheese

Is Turkey Breast Right for You?

Turkey breast can be an affordable, lean protein to incorporate into a healthy diet. A 1 ounce serving packs around 5g of beneficial protein.

Compared to beef and pork, you’ll get less saturated fat and more protein per calorie from turkey. It’s versatile to use in many dishes while providing a satisfying protein boost.

Try subbing turkey breast in some of your favorite recipes or add it to more meals throughout your week. With so many options for serving it, turkey makes for a smart, high protein choice that can become a diet staple.