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 lean and nutritious food that is a great source of high-quality protein. Many people enjoy eating turkey for its health benefits and delicious taste But when looking at turkey nutrition, a common question is – how much protein is actually in a typical serving?
This article will break down the protein content in different cuts and sizes of turkey to give you a clear picture of its protein value
Protein Content in Turkey Breast
The breast meat of a turkey is the leanest part and one of the best sources of protein. Here is how much protein you can expect in various serving sizes:
- 1 ounce of roasted turkey breast contains 8 grams of protein
- 3 ounces (about the size of a deck of cards) contains 24 grams
- A 6 ounce turkey breast provides around 48 grams protein
- Half of a large turkey breast gives you 90+ grams of protein
Turkey breast is over 90% protein by calorie content. Ounce for ounce, it has slightly less protein than chicken breast which offers 9 grams per ounce. But this small difference is nutritionally negligible.
Turkey breast is an excellent source of protein whether you eat it grilled, roasted, sliced for sandwiches or incorporated into salads.
Protein in Ground Turkey
Ground turkey is growing in popularity due to its versatility and nutrition profile. Here’s how its protein content compares:
- 1 ounce of lean ground turkey has about 7 grams of protein
- A 4 ounce serving (size of a small burger patty) provides 28 grams
- 1 pound of ground turkey has 112 grams of protein
When shopping for ground turkey, look for packages marked 93% lean or higher to get the most protein and least fat.
Ground turkey can be used as a substitute for ground beef in many recipes like burgers, tacos, chili, and meatloaf.
Protein in Turkey Legs and Thighs
The dark meat sections of the turkey like the legs and thighs have slightly less protein than the breast. But they still deliver a solid amount of this nutrient.
- 1 ounce of roasted turkey thigh contains about 7 grams of protein
- A 4 ounce serving of turkey thigh or drumstick has around 28 grams
- 1 pound of turkey thighs packs roughly 90 grams of protein
Some people prefer the richer flavor of dark turkey meat. It also tends to be juicier when cooked than the breast.
Protein in Processed Turkey
Sliced deli turkey, turkey bacon, sausage and hot dogs can also provide protein, but the amount is quite variable.
Some processed turkey products are high in sodium, nitrates or unhealthy fats so they aren’t as nutritious as fresh cuts of meat. However, here are some better options:
- 2 slices of smoked deli turkey (about 1 ounce each) – 10 grams protein
- 3 slices of turkey bacon – 12 to 15 grams
- 1 turkey sausage link – around 8 grams
- 1 turkey hot dog – approximately 6 grams
Check labels and choose low-sodium, nitrate-free varieties whenever possible.
Benefits of Turkey Protein
Turkey provides high-quality complete protein, meaning it contains all the essential amino acids your body cannot make on its own. Consuming adequate protein promotes many health benefits:
- Builds and repairs muscle tissue
- Helps maintain bone strength
- Boosts metabolism and aids weight management
- Reduces muscle loss as you age
- Keeps you feeling full between meals
- Supports a healthy immune system
The protein in turkey is an excellent component of an active, healthy lifestyle.
Healthy Ways to Eat Turkey
There are many nutritious ways to enjoy the high protein content of turkey:
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Turkey breast cutlets or tenderloins grilled or baked
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Turkey burger patties – brush with oil and grill or broil
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Deli turkey rolled up with cheese and veggies for a quick protein-packed snack
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Add ground turkey to pasta sauce, chili, soup or casseroles
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Diced turkey breast added to salads provides a protein boost
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Simmer turkey pieces in broth with vegetables for a healthy soup
As you can see, turkey provides an excellent source of high-quality protein in your diet. Aim for at least 3-4 ounces per meal to reap the most benefits. Try incorporating different turkey options into your weekly meal planning to keep your diet nutritious and delicious.
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).
Bodybuilding Nutrition Tip: How to Accurately Weigh Cooked Meat
FAQ
Which has more protein per ounce chicken or turkey?
How much protein is in 4 oz of turkey ground turkey?
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Protein (g)
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22.44
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Total lipid (fat) (g)
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10.78
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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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What does 4 oz of Thanksgiving turkey look like?
Is turkey a good source of protein?