Get the Scoop on Protein in Ground Turkey – How Much Per Serving?

Ground turkey is a popular, versatile, and nutritious meat option. But how much protein does it actually contain? Keep reading to learn everything you need to know about the protein content of cooked ground turkey.

An Overview of Ground Turkey Nutrition

Ground turkey is made from ground up turkey meat, typically from the breast, thigh, or a combination of cuts It’s a lean meat with less fat than ground beef

A 4 ounce serving (about the size of a standard hamburger patty) of cooked ground turkey contains

• Protein: 27.4g
• Total fat: 10.4g
• Ash: 1.26g
• Carbohydrates: 0g

The main nutritional benefit of ground turkey is its high protein content. Protein provides amino acids that are essential for building and repairing muscle tissue. The protein in ground turkey is a “complete protein” meaning it contains all nine essential amino acids our bodies need.

Other nutrients found in ground turkey include:

• B vitamins for energy metabolism
• Iron for healthy blood and immune function
• Zinc for immune health and cell growth
• Selenium as an antioxidant to protect cells

So ground turkey provides high-quality protein paired with an array of beneficial vitamins and minerals. Now let’s look specifically at how much protein is packed into each serving.

How Much Protein Per Serving of Ground Turkey

A 4 ounce cooked serving of ground turkey contains 27.4 grams of protein.

This supplies over half of the recommended daily intake for protein. Based on a 2000 calorie diet, the RDI for protein is:

• Men 19+ years: 56g
• Women 19+ years: 46g

So a single 4 ounce turkey burger patty provides nearly 50% of your daily protein needs if you’re female, and about 45% for males.

To put this protein content into perspective, here is how ground turkey compares to other common protein foods:

• 4 ounces 85% lean ground beef: 22g protein
• 4 ounces chicken breast: 31g protein
• 4 ounces firm tofu: 10g protein
• 1 cup cooked lentils: 18g protein

As you can see, ground turkey contains a bit less protein than chicken breast but more than most plant-based proteins and red meat.

Other typical protein contents per 4 ounce cooked serving include:

• Salmon: 23g
• Pork tenderloin: 24g
• Roast beef: 26g
• Ground bison: 23g

So ground turkey stacks up very well against both meat and plant proteins in terms of its dense protein content per serving size.

How to Get More or Less Protein from Ground Turkey

The protein content of your ground turkey meal will vary based on the portion size you eat. Here are some examples:

• 2 ounce serving: 13.7g protein
• 6 ounce burger: 41.1g protein
• 8 ounce portion: 54.8g protein

If you’re looking to up your protein intake, opt for larger turkey portions or add extra ground turkey to dishes like chili, pasta sauce, or tacos.

On the other hand, if you need to moderate your protein for kidney health or a condition like phenylketonuria, smaller 2-3 ounce portions of ground turkey would be a better fit.

You can also mix lower protein items like vegetables and grains into turkey dishes to make the meal more balanced. Some healthy additions include:

• Lettuce, tomato, onion on a turkey burger
• Zucchini noodles with turkey bolognese
• Brown rice in turkey stuffed peppers

So be mindful of portion sizes and incorporate other foods to get your ideal protein intake from ground turkey recipes.

Tips for Cooking Ground Turkey to Maximize Protein

To get the full 27.4g of protein per serving, be careful not to overcook your ground turkey.

Higher temperatures and longer cook times will dry out the meat, making it tough and reducing the usable protein content.

Here are some tips for cooking ground turkey to optimize protein:

• Use a meat thermometer and stop cooking at 165°F to avoid overcooking. The proteins start breaking down above 180°F.

• Avoid high heat like grilling over direct flame which can toughen and dry out the meat. Gentler stovetop cooking is best.

• Limit marinating time to 1 hour or less since acidic marinades also degrade proteins over time.

• Let meat rest for 5-10 minutes after cooking so proteins can relax and reabsorb some moisture.

• Avoid adding extra salt until after cooking since salt hastens moisture loss.

Follow these best practices for cooking ground turkey to maximize the nutritional protein content per serving!

Health Benefits of Ground Turkey Protein

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

• Builds muscle. The amino acid leucine is crucial for muscle protein synthesis. Ground turkey contains leucine to support muscle growth and repair after exercise.

• Stabilizes blood sugar. Protein slows digestion, preventing energy level crashes and spikes in blood sugar.

• Boosts satiety. Protein increases levels of appetite-reducing hormones like GLP-1 to keep you feeling fuller for longer after meals.

• Supports weight loss. Eating more protein can help reduce overall calorie intake and has been shown to boost metabolism slightly.

• Strengthens bones. Turkey protein contains the amino acid lysine which aids absorption of calcium for healthier, stronger bones.

So be sure to take advantage of the high protein turkey meat in your diet for all these benefits and more!

Easy Ways to Enjoy Ground Turkey

Here are some quick, protein-packed recipe ideas:

• Turkey burgers with sweet potato fries
• Taco bowls with ground turkey, peppers, onions, beans
• Zucchini turkey meatballs with pasta and marinara
• Stir fry with snow peas, carrots, ginger, and ground turkey
• Turkey stuffed peppers or butternut squash
• Chili made with ground turkey, beans, tomatoes, and spices

Ground turkey is also great in casseroles, pasta bakes, soups, and salads.

With its mild flavor and versatility, it’s easy to incorporate protein-rich ground turkey into a variety of delicious, nutritious meals.

So now you know exactly how much protein is in ground turkey per serving. Take advantage of this healthy, high protein meat at your next meal!