How Much is 4 Ounces of Turkey? A Detailed Guide

Turkey is a healthy, lean protein that can be incorporated into a variety of delicious recipes. But when a recipe calls for 4 ounces of turkey, what exactly does that amount look like? This guide will provide a comprehensive overview of how to measure out 4 ounces of turkey, whether you’re working with ground turkey, sliced deli meat, or cooked turkey.

Understanding Ounce Measurements

In cooking, ounces are a unit of weight, not volume. So 4 ounces refers to the mass of the turkey, not the size. There are 16 ounces in one pound. Here are some key equivalencies:

• 4 ounces = 1/4 pound
• 4 ounces = 113 grams
• 4 ounces = just under 1/2 cup (volume varies depending on cooking method)

Measuring 4 Ounces of Raw Ground Turkey

For ground meats like turkey, a kitchen scale is the most accurate way to measure 4 ounces. Simply place a bowl on the scale, reset it to zero, then add ground turkey until you reach 4 ounces.

If you don’t have a scale, 4 ounces of ground turkey is roughly the size of a small hamburger patty or about 1/2 cup loosely packed. Be sure to use a dry measuring cup and not pack the meat down.

Measuring 4 Ounces of Sliced Deli Turkey

Pre-packaged sliced deli turkey makes it easy to identify a 4-ounce serving. Check the package weight, as slice sizes vary by brand. For reference:

• Oscar Mayer turkey slices are typically 1 ounce each
• Boar’s Head turkey slices are around 2 ounces each

If you have loose deli slices, again, a kitchen scale is best for weighing out 4 ounces. Fold the slices to form a stack for easiest weighing.

Without a scale, figure 4 thin slices is approximately 4 ounces. Thicker slices may be around 2 slices Use your best judgment based on slice size

Measuring Cooked Turkey

The volume of turkey decreases by about 25% after cooking due to moisture loss. So 4 ounces of uncooked turkey will yield approximately 3 ounces cooked.

For cooked turkey sliced from a whole bird, target 3 medium slices to get 4 ounces uncooked weight. For reference

• 3 ounces cooked turkey = about 1/3 cup diced or shredded
• 4 ounces uncooked turkey = just under 1/2 cup diced or shredded

If reheating sliced turkey, check the package weight to identify a 4 ounce uncooked portion, then weigh again after cooking to determine the cooked amount.

For ground turkey crumbles, spoon cooked crumbles into a dry measuring cup to check the volume. 3 fluid ounces is equal to approximately 4 ounces uncooked.

Tips for Measuring Turkey

• Different brands have slightly varied nutrition info for raw turkey. Check the label or USDA data.

• Cooked nutrition varies even more depending on added fat, broth, etc. Weigh turkey before and after cooking for best calorie estimates.

• For casseroles, chili, etc. with turkey and other ingredients, weigh the ingredients separately before cooking for accurate nutrition counts.

• Frozen turkey loses minimal moisture, so no need to adjust weight from frozen state.

• Use poultry shears for safely cutting turkey slices into smaller pieces if needed.

How Much Protein is in 4 Ounces of Ground Turkey?

The protein content in 4 ounces (113 grams) of ground turkey depends on the specific type and lean-to-fat ratio.

On average, lean ground turkey (93% lean, 7% fat) provides approximately 22-24 grams of protein per 4-ounce serving. However, if using a fattier ground turkey, the protein content may be slightly lower.

Here’s a breakdown of protein in different types of ground turkey:

• 85% lean (15% fat): 19 grams protein per 4 ounces
• 93% lean (7% fat): 22-24 grams protein per 4 ounces
• 99% lean: Approximately 24 grams protein per 4 ounces

So when looking for the highest protein options, choose the leanest ground turkey you can find.

Converting 4 Ounces of Cooked Ground Turkey to Cups

When substituting cooked ground turkey in a recipe, it’s helpful to know the cup conversion:

• 4 ounces raw ground turkey = 1/2 cup
• 4 ounces cooked, drained ground turkey = approximately 1/3 cup

The volume decreases after cooking due to moisture loss. If you don’t have a scale, measure cooked crumbles using a dry measuring cup to get the correct amount.

3 fluid ounces of cooked ground turkey equals roughly 4 ounces uncooked. But note that the density and therefore volume can vary slightly depending on the fat content.

Key Takeaways

• 4 ounces of turkey equals 1/4 pound or 113 grams. Kitchen scales provide the most accuracy.

• For deli slices, target 2-4 slices based on thickness to get 4 ounces.

• Cooked turkey will be about 3/4 the weight of raw turkey.

• Volume approximations can also be useful when measuring ground, shredded or diced turkey.

• Leaner ground turkey packs in more protein per 4 ounce serving.

• Converting ounces to cups works best for cooked ground turkey.

Understanding proper ounce measurements for turkey ensures your recipes turn out perfectly flavored and proportioned. With this comprehensive guide, you can confidently portion turkey for any recipe. Let us know if you have any other turkey measuring questions!