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).
As Thanksgiving and Christmas approach, home cooks across the country are gearing up to cook the centerpiece of many holiday meals – the roasted whole turkey! This impressive bird not only looks beautiful on the table, but also packs a serious protein punch. But exactly how much protein is found in the average whole turkey? Let’s find out!
Turkey Protein Content: The Facts
Protein is an essential macronutrient that our bodies require for critical functions like building muscle, supporting immunity and generating energy. Choosing protein sources that deliver ample amounts of this key nutrient is vital The good news is turkey shines in the protein department!
According to the USDA, a 100 gram serving of roasted, skinless turkey breast contains around 29 grams of protein To put that into perspective, that’s nearly 60% of the recommended daily intake for adult women (46g) and around half the requirement for men (56g) With just a single serving, turkey protein can make a huge dent in your daily needs.
When we look at data for an entire bird, a whole turkey weighing approximately 16 pounds unpacks around 120 grams of protein per 3 ounce serving. That’s about the size of a deck of cards. If sliced into roughly 24 servings, that adds up to almost 3,000 grams or 6.6 pounds of complete, high-quality protein in total!
Clearly, turkey is an absolute powerhouse when it comes to providing our bodies with the protein it craves Let’s take a look at why turkey protein is so special
What Makes Turkey Protein So Super?
There are several key factors that make turkey protein particularly beneficial:
Complete Protein – Turkey contains all nine essential amino acids required for good health. Many plant proteins are “incomplete”, meaning they lack certain amino acids.
Lean Source – With minimal saturated fat, turkey is much leaner than protein from red meat. This makes it better for heart health.
Versatile Meat – Turkey offers lean protein in burgers, sausages and luncheon slices, not just roasts at the holidays!
Nutrient Dense – In addition to protein, turkey delivers iron, zinc, potassium and B vitamins like niacin.
Satisfying – Turkey protein keeps you feeling fuller for longer compared to carbohydrate-based meals. This can assist with weight control.
Muscle Growth – The abundance of branched-chain amino acids in turkey promotes muscle synthesis after exercise.
Clearly, turkey brings an impressive nutritional package to the table. But how can we be sure we’re maximizing the protein punch from our holiday bird?
Expert Tips for Preparing and Cooking Your Turkey
To fully unlock the powerful protein contained in your turkey, preparation is key. Here are some expert tips:
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Thaw safely – Thaw frozen birds in the refrigerator rather than on the counter. This prevents bacterial growth.
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Brine your bird – Soaking in a saltwater brine keeps turkey meat juicy and enhances the flavor.
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Pat skin dry – Patting the skin dry before roasting helps it crisp up beautifully.
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Roast on lower heat – Cook at around 325°F to ensure the meat cooks through without drying out.
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Rest before carving – Letting the turkey rest for 15-30 minutes allows juices to reabsorb for moist, tender meat.
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Carve properly – Using the right carving techniques, like slicing against the grain, ensures turkey stays juicy when served.
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Use leftovers wisely – Shred leftovers for salads, sandwiches, soups and stir fries to get the most from your turkey meat.
Follow these professional tips and your whole turkey will deliver a bounty of mouth-watering, satisfying protein all holiday season long.
When it comes to nourishing our bodies with high-quality protein, whole turkey is a superstar! Averaging around 29 grams of complete protein per 3 ounce serving, turkey provides the essential amino acids we need in abundance. Combine sensible preparation, expert cooking techniques and creative leftover recipes to get the most muscle-building, satisfying protein from your whole turkey. This holiday season, let turkey take center stage on your table to power your family with incredible protein at every meal.
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).
How To Figure How Much Protein Is In Your Chicken Breast
FAQ
How much protein is in a whole turkey breast?
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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 ).
Is Turkey a good source of protein?
Turkey is an excellent source of complete protein, with almost 24 grams in a 3-ounce serving. Leaner cuts (like skinless turkey breast) have a larger proportion of protein by weight. Turkey provides vitamin B12, folate, selenium, potassium, magnesium, iron, phosphorus, and calcium. Dark meat is higher in iron than white meat.
How much protein is in a 100g Turkey?
In a 100g serving, turkey contains 28.5g of protein. Consuming this amount of turkey can provide 68% of the daily needed value for protein. The protein found in turkey is of high quality, as it contains an adequate level of all essential amino acids. Turkey is exceptionally high in tryptophan, lysine, and histidine.
Do all parts of a Turkey have the same protein?
However, it’s important to note that not all parts of the turkey have the same protein content. Dark meat, such as the thighs and drumsticks, contain slightly less protein than the breast. Additionally, processed turkey products, such as deli meat and turkey bacon, may have added sodium and preservatives that can be detrimental to overall health.