How Much Protein is in 8 Ounces of Ground Turkey?

Ground turkey is a nutritious and versatile lean meat that can be a great source of protein in your diet. But how much protein does an 8 ounce serving actually contain? Keep reading to find out the amount of protein in 8 ounces of raw and cooked ground turkey, and learn some tips for getting the most protein from your turkey.

Raw Ground Turkey Protein Content

An 8 ounce serving of raw ground turkey contains around 39 grams of protein.

To be more specific:

• 8 oz raw ground turkey has 338 calories
• 39.6g protein
• 18.73g fat
• 0g carbs

So about 48% of the calories in raw ground turkey come from protein.

The exact protein amount can vary slightly depending on the leanness. For example, 93% lean ground turkey may have slightly more protein per ounce than 85% lean. But in general, you can expect right around 40 grams of protein in 8 ounces of raw ground turkey meat.

Cooked Ground Turkey Protein Content

Cooking ground turkey reduces the moisture content, so the protein content becomes more concentrated when cooked.

The nutrition facts for 8 ounces of cooked ground turkey are:

• 8 oz cooked ground turkey contains 533 calories
• 62.05g protein
• 29.82g fat
• 0g carbs

As you can see, the protein jumps up to around 62 grams for 8 ounces of cooked ground turkey meat. The percentage of calories from protein is still right around 48%.

So cooking increases the protein density of ground turkey. Keep this in mind if you’re tracking your protein intake by ounces of meat.

Benefits of Ground Turkey Protein

The high quality complete protein in ground turkey provides some great health benefits including:

• Building and repairing muscle tissue
• Supporting bone health and preventing osteoporosis
• Boosting metabolic rate to help with fat loss
• Improving satiety from meals to prevent overeating
• Strengthening the immune system
• Supporting overall health and function of organs

Ground turkey protein also contains all the essential amino acids your body can’t make on its own. Overall, it’s an exceptionally healthy source of protein.

Getting the Most Protein from Ground Turkey

Here are some tips to get the maximum amount of protein from your ground turkey

• Choose 93% lean or 99% fat free ground turkey for more protein per calorie
• Weigh the turkey before and after cooking to determine exact protein content
• Use it in place of ground beef in dishes like tacos, chili, meatloaves, etc.
• Add it to pastas, salads, soups, and stir fries for a protein boost
• Use it in turkey burgers and meatballs
• Grill or sautée it plain, seasoned with just a little salt and pepper

Ground turkey is affordable, easy to cook, and versatile – making it perfect for getting more high-quality protein in your diet

Aim for about 8 ounces per day to get around 40-60 grams of protein towards your recommended daily intake. Combine it with plant sources like beans, nuts and dairy for a well-rounded protein intake.

Ground Turkey Protein FAQs

Still have questions about the protein in ground turkey? Here are answers to some common queries:

Is ground turkey healthier than ground beef?

Yes. Ounce for ounce, ground turkey has fewer calories, less saturated fat, and more protein compared to standard 80/20 ground beef.

What is the healthiest ground turkey?

The leanest options like 93% lean and 99% fat free ground turkey have the most protein and least fat. Ground breast meat also has slightly more protein than other ground turkey.

Why does cooking increase ground turkey’s protein content?

Cooking removes water, concentrating the amount of protein per ounce. The total protein remains the same, but the density increases with cooking.

Which has more protein, chicken or turkey?

Ground chicken and turkey contain very similar amounts of protein per ounce. Turkey thigh meat has slightly more protein than chicken thigh. But in general, they are nutritionally comparable.

Is ground turkey a complete protein?

Yes. Ground turkey contains all 9 essential amino acids, making it a complete protein food.

Can I freeze ground turkey to preserve the protein?

Absolutely. Ground turkey maintains its protein content very well when frozen for up to 4 months.

The Takeaway

Ground turkey is an exceptional source of complete, high-quality protein. An 8 ounce serving of raw ground turkey packs about 40 grams of protein. And cooking concentrates it to over 60 grams of protein per 8 ounces.

Aim for about 8 ounces of ground turkey daily as part of a high protein diet. Choose lean options like 93% and 99% fat free, and cook in healthy ways without much added fat. Ground turkey can help you meet your protein needs while improving your health, body composition and strength.