This is a big bird that lives in North America. It is 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. Dark meat, which comes from active muscles like the legs and thighs, has more fat and calories than white meat. White meat, on the other hand, has a little 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. There are 139 calories and 2 grams of fat in the same amount of meat without the skin.
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5).
Turkey breast is one of the most popular and nutritious cuts of meat With its mild flavor and versatility, it’s a staple ingredient for sandwiches, salads, and main dishes But just how much protein does turkey breast provide? Let’s take a closer look.
Why Turkey Breast is a Great Source of Protein
Turkey breast is packed with protein. A 3.5 oz serving contains around 25 grams of protein, providing over half of the recommended daily protein intake. Here are some of the key reasons turkey breast is an excellent high-protein food:
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It’s naturally low in fat and calories. Turkey breast contains less than 1 gram of fat per serving and only 110 calories, making it a slimming protein choice.
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It’s a complete protein containing all 9 essential amino acids needed to support muscle growth and maintenance. These include the 3 branched-chain amino acids particularly important for building muscle mass
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It digests slower than other meat proteins like chicken or beef, providing a steady supply of amino acids to muscles over a longer period. This makes it great for post-workout recovery.
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It’s very low in saturated fat and cholesterol compared to red meats, making it a healthier choice for your heart.
Serving Sizes and Protein Content
The protein content of turkey breast can vary slightly depending on the specific cut and serving size. Here is the typical protein per common serving sizes:
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1 oz of turkey breast meat contains around 7 grams of protein
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2 oz of turkey breast provides 14 grams protein
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3 oz contains 21 grams protein
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4 oz supplies 28 grams protein
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6 oz offers 42 grams protein
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1⁄2 lb (8 oz) has about 56 grams protein
As you can see, protein adds up quickly. Even a small 3.5 oz serving, around the size of a deck of cards, packs 25 grams which is half of the recommended 50 grams daily protein intake for most adults.
Comparing Turkey Breast to Other Proteins
Turkey breast stacks up well against other high protein options:
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A 3.5 oz serving of turkey breast has 25 grams protein compared to 26 grams in chicken breast.
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It has around 8 more grams of protein per serving than lean beef.
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It contains nearly double the protein per ounce compared to tofu.
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Turkey breast has 5 times more protein than eggs or Greek yogurt.
So gram for gram, turkey breast provides more protein than many other foods and is one of the most concentrated sources of protein you can eat.
Why You Need Plenty of Protein
Protein is arguably the most important macronutrient for health and fitness goals. Here’s why you should aim to eat plenty of high-quality protein like turkey breast:
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It preserves and builds lean muscle mass when combined with strength training. More muscle means a more toned physique and faster metabolism.
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Protein takes longer to digest keeping you feeling fuller for longer than carbs or fat. This can prevent overeating and snacks between meals.
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It supports bone health and reduces the risk of osteoporosis as we age.
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Higher protein diets have been linked to fat loss, lower blood pressure, and improved cholesterol levels in studies.
Experts recommend eating around 0.5 grams of protein per pound of body weight daily. For a 150 lb person, that equals 75 grams of protein each day. Getting 25-30 grams per meal from foods like turkey breast makes hitting this goal easy.
How to Add More Turkey Breast to Your Diet
Here are some simple ways to enjoy more turkey breast and its high-quality protein:
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Slice it for sandwiches, subs, or wraps
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Dice or shred it to top salads, soups, omelets or tacos
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Grill or pan-fry turkey cutlets, tenderloins or burgers
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Roast a whole turkey breast for meal-prep
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Use ground turkey breast instead of beef in chili, pasta sauce, meatloaf or burgers
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Snack on turkey breast jerky or turkey pepperoni
With its mild taste and texture, turkey breast can sub in for chicken, beef or pork in just about any recipe. And it provides more protein than all of them.
The Takeaway
Turkey breast is one of the most protein-dense foods available. Just a typical 3.5 oz serving provides 25 grams of complete, lean protein. Turkey breast has slightly more protein ounce for ounce than chicken breast and far more than plant-based proteins or red meat. Its high protein content, low fat, and versatility make turkey breast an ideal way to meet your daily protein needs for better body composition, satiety, and overall health.
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, some studies say that processed meat, not red meat itself, is bad for your health (5, 13, 14).
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick turkey slices (84 grams) contain 2061% of the daily value (DV) for vitamin B3, 2049 % of the DV for vitamin B6, and 2049 % of the DV for vitamin B12 (1).
These B vitamins have many benefits:
- Vitamin B3 (niacin). This vitamin is necessary for cells to talk to each other and make energy (15).
- Vitamin B6 (pyridoxine). This vitamin helps the body make neurotransmitters and amino acids (16).
- Vitamin B12. Vitamin B12 is important for making DNA and red blood cells (17).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
The Muscle Building Benefits of Turkey Breast
FAQ
Is turkey breast high in protein?
Is chicken or turkey better for protein?
How much protein is in 100g of cooked turkey breast?
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Name
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Amount
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Unit
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Protein
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30.1
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g
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Total lipid (fat)
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2.08
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g
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Ash
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1.22
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g
|
|
Carbohydrate, by difference
|
0
|
g
|
Is turkey breast healthier than chicken breast?
How much protein does turkey breast have?
**Turkey breast is a fantastic source of protein, boasting an impressive protein content of around 30 grams per 100 grams of cooked meat.** When it comes to protein-rich foods, turkey breast ranks high on the list.
Is skinless turkey breast a good source of protein?
A 100-gram serving of skinless, boneless turkey breast provides approximately 30 grams of protein. This makes it an excellent source of protein, especially for those who follow a low-fat or low-carb diet. It is worth noting that the protein content may vary depending on the type of turkey breast, the cooking method, and the portion size.
Is turkey breast good for weight loss?
Yes, Turkey breast is an excellent choice for weight loss as it is low in fat, high in protein, and can help you feel fuller for longer. 2. How does the protein content in turkey breast compare to other meats? Turkey breast is a lean protein choice that is lower in fat compared to meats like beef or pork.
How much protein is in a turkey leg?
Sometimes called a drumstick, the leg meat of both chicken and turkey provides an equal amount of protein per ounce (28 grams) — about 8 grams (6, 7). The thigh meat of both chicken and turkey is found just above the leg. Sometimes it’s sold still attached to the leg as one cut.
Is turkey breast a low-carb diet?
Turkey breast is a lean protein choice that is lower in fat compared to meats like beef or pork. In terms of protein content, turkey breast is comparable to chicken breast. 3. Can I consume turkey breast if I am following a low-carb diet? Absolutely!
Which is better turkey breast or chicken thigh?
Both turkey and chicken are rich in high-quality protein. Chicken breast has slightly more protein than turkey breast, but turkey thigh is minimally higher in protein than chicken thigh. The other meat cuts provide equal amounts of protein. Which type is healthier depends on your personal health and nutrition goals.