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 breast is one of the most popular and versatile poultry options. It’s delicious, nutritious, and easy to prepare in a variety of ways. But when it comes to its nutritional profile, many people ask – how many grams of protein are actually in a turkey breast?
In this article we’ll provide a detailed look at the impressive protein content of turkey breast. We’ll overview how much protein is in different sizes and cuts of turkey breast meat. We’ll also discuss the benefits of turkey breast protein, how it compares to other protein sources and provide tips on how to incorporate it into your diet.
An Overview of Protein in Turkey Breast
The protein content can vary slightly depending on the specific cut, but turkey breast is high in protein no matter how you slice it.
A 3-ounce serving of roasted turkey breast with skin provides around 25 grams of protein. For a skinless roasted turkey breast, that amount jumps up to 30 grams of protein per 3-ounce serving.
Turkey breast is about 75% protein by calorie packing nearly 8 grams of protein per ounce. This makes it one of the leanest sources of protein you can find.
Below is a more detailed breakdown of the protein content in different cuts and sizes of turkey breast
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A 1-ounce serving of deli turkey breast contains around 5 grams of protein.
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A single slice of turkey breast (about 1 ounce) has approximately 4 grams of protein.
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A 4-ounce serving of turkey breast meat without skin has around 30 grams of protein.
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An entire boneless, skinless turkey breast half (around 1 pound) contains roughly 91 grams of protein.
As you can see, the precise protein content rises as the serving size increases. But no matter how you slice it, turkey breast provides an impressive amount of protein in every bite.
The Benefits of Turkey Breast Protein
There are many reasons why the high protein content of turkey breast is beneficial:
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Muscle building – The amino acids in turkey protein provide the building blocks for maintaining and developing muscle. This makes it great for athletes, bodybuilders, and anyone aiming to build strength.
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Weight management – Protein is more satiating than fat or carbs, so turkey breast can help induce feelings of fullness and curb overeating.
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Injury recovery – Turkey protein provides the amino acids needed for rebuilding damaged muscle tissue after injury or surgery. It helps accelerate the recovery process.
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Cardiovascular health – Replacing red meat with leaner proteins like turkey has been associated with heart health benefits such as lower cholesterol levels.
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Immune function – Turkey contains amino acids like lysine and glutamine that may help strengthen the immune response.
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Diabetes control – Higher protein diets improve insulin response and help manage blood sugar levels in people with diabetes.
So by making turkey breast a regular part of your diet, you can promote muscle growth, better body composition, speedy recovery, and overall health.
How Turkey Breast Protein Compares to Other Protein Sources
Turkey breast stands up very well against other high protein foods:
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Turkey breast contains around 30 grams of protein per 4-ounce serving. Chicken breast also provides 30 grams of protein in the same serving size.
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A 4-ounce serving of lean beef such as sirloin contains around 26 grams of protein.
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The same amount of tuna provides about 22 grams of protein.
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A 4-ounce pork tenderloin supplies around 23 grams of protein.
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Tofu contains about 10 grams of protein per 4-ounce serving.
So turkey ties with chicken as the top source of protein in a 4-ounce serving compared to other animal proteins. Turkey and chicken breast beat out lean beef, pork, tuna, and plant-based proteins like tofu when it comes to protein density.
Turkey and chicken breast are both excellent sources thanks to being very low in fat. Red meats like beef provide comparable protein, but also contain higher levels of saturated fat and cholesterol. Overall, turkey breast stands out as one of the best and leanest protein options.
Tips for Getting More Turkey Breast Protein
Here are some simple tips to help you get more protein from turkey breast:
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Add sliced turkey to sandwiches, wraps, pitas, and salads for an easy protein boost.
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Dice or shred turkey breast to mix into pastas, casseroles, soups, and grain bowls.
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Snack on turkey breast jerky or turkey pepperonis for a convenient protein snack.
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Bake or grill a turkey breast and add it to meal prep containers for quick protein throughout the week.
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Make ground turkey a one-to-one substitute in recipes that call for ground beef.
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Whip up turkey chili, turkey meatballs, or turkey burgers for family dinners.
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Top pizza with sliced turkey breast instead of higher-fat meats like pepperoni or sausage.
So don’t reserve turkey just for special occasions – make it a regular menu item and take advantage of this lean, versatile protein source. Aim for at least 3-4 servings of turkey breast per week to easily meet your protein needs.
Frequently Asked Questions about Turkey Breast Protein
Here are answers to some common questions about the protein content in turkey breast:
How does turkey breast protein compare to chicken breast?
Turkey breast and chicken breast have a nearly identical protein content, with about 30 grams of protein in a 4-ounce cooked serving. Both are excellent low-fat protein sources.
Is turkey breast a complete protein?
Yes, turkey breast contains all nine of the essential amino acids that the human body cannot synthesize. This makes it a complete, high-quality protein.
Can I eat turkey breast if I’m following a low-carb diet?
Definitely. Turkey breast is very low carb, with zero carbs in a 4-ounce serving. It’s an ideal protein choice for low-carb, Paleo, and ketogenic diets.
Is turkey breast protein healthy for weight loss?
Turkey breast is one of the best protein choices for weight loss as it is low in fat and calories. The high protein keeps you feeling fuller longer than carbs or fat.
How should I cook turkey breast to maximize protein retention?
To get the most protein, avoid overcooking. Roast, bake, or grill it just until no longer pink inside. Minimal cooking preserves more protein.
Can I eat turkey breast if I have gout?
Yes, turkey is low in purines which can trigger gout flares. It’s often recommended over higher purine options like beef and seafood.
Does turkey breast have all the amino acids I need?
Turkey breast contains all nine essential amino acids, making it a complete protein that provides the full spectrum needed for tissue growth and repair.
Conclusion
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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).