How Much Protein is in an Ounce of Turkey?

Turkey is a nutritious and tasty poultry option that is a great source of high-quality protein But when looking at your protein needs and meal planning, an important question is – how much protein is actually in a standard serving of turkey? Let’s take a closer look at the protein content of different turkey cuts and portions

Protein Content in Ounces of Turkey

The amount of protein in turkey can vary substantially depending on the specific cut and part of the bird. Here is a breakdown of how much protein is in 1 ounce of some common turkey options:

• Turkey breast meat (without skin): Approximately 8-9 grams of protein
• Turkey thigh meat (with skin): Approximately 7-8 grams of protein
• Ground turkey (93% lean): Around 8 grams of protein
• Turkey cold cuts or lunch meat: Ranges from about 7-10 grams of protein per ounce

As you can see, ounce for ounce the protein content is fairly comparable across different turkey options Turkey breast provides the most protein, while cold cuts and ground turkey also supply a significant protein punch

So for simplicity it’s reasonable to estimate that an ounce of turkey contains about 8 grams of protein on average.

This number can fluctuate slightly depending on the leanness and exact cut, but 8 grams per ounce is a good rule of thumb for quick calculations.

How Much Protein in a Serving of Turkey?

While ounces are a useful measurement, most of us don’t sit down to eat a meal with a scale on hand. We tend to think in terms of servings instead. So how much protein is in a typical serving of turkey?

Here is the protein content for some common turkey serving sizes:

• 2 slices of deli turkey (about 56g): 14-16 grams of protein
• 3 ounces of roasted turkey breast: 24-27 grams of protein
• 4 ounce turkey burger: 30-35 grams of protein
• 1 small turkey drumstick (about 50g): 12-15 grams of protein

As you can see, even a relatively small serving of 3-4 ounces of turkey packs over 20 grams of protein. Eating 6 ounces or more at a meal can easily provide 40+ grams.

So turkey is an excellent source of protein whether you are eating it in sandwiches, salads, casseroles or grilled entrees. Even ground turkey makes great high protein burgers, meatballs and more.

Comparing Turkey and Chicken Protein

Both turkey and chicken are go-to options for an easy, lean protein source. But how does their protein content actually compare?

Per ounce, chicken breast contains slightly more protein than turkey breast – about 9 grams versus 8 grams. However, for other cuts like thighs and wings, turkey and chicken have virtually the same protein content.

Some studies have found that turkey thighs may contain up to 1 gram more protein than chicken thighs. But this marginal difference is negligible in the context of a full meal or daily diet.

Health Benefits of Turkey Protein

There are numerous benefits that make turkey a smart choice for your diet:

• Muscle building – Turkey provides high quality complete protein that helps maintain and build muscle, especially when paired with strength training. This makes turkey great for athletes, bodybuilders and older adults concerned about muscle loss.

• Lower fat than red meat – Turkey is much lower in total and saturated fat compared to beef, pork and lamb, making it better for heart health.

• Vitamins and minerals – Turkey delivers a variety of beneficial nutrients like B vitamins, zinc, potassium and phosphorus. The dark meat is particularly high in minerals.

• Lean and versatile – Turkey is a lean protein that can be incorporated into everything from sandwiches to burgers, wraps, salads and more. It fits well into almost any healthy eating plan.

So not only is turkey protein-packed, but it provides additional nutritional perks as well. It delivers a lot of nutritional bang for your buck.

Tips for Adding More Turkey to Your Diet

Here are some simple tips to enjoy more turkey protein in your routine:

• Use ground turkey to make burgers, meatloaf, meatballs, chili, tacos, etc.

• Dice or shred turkey breast for salads, sandwiches, soups and casseroles.

• Enjoy turkey sausage or bacon for breakfast instead of pork varieties.

• Wrap sliced turkey around veggie sticks or cheese for easy roll-ups.

• Roast or grill a whole turkey breast and use it throughout the week for meals.

With so many options for preparing it, turkey makes a tasty and satisfying addition to almost any meal plan. Experiment with new turkey dishes and you may find it becoming a new go-to protein source.

The Bottom Line

An ounce of turkey contains approximately 8 grams of complete, high quality protein on average. But a typical serving of turkey is 3-6 ounces cooked, providing 20 grams of protein or more. Turkey and chicken have nearly identical protein content, so both are great choices. Turkey delivers extra benefits like being lower in fat than red meat and supplying vitamins and minerals. Adding more turkey to your diet is an easy way to up your protein intake and provide your body with this beneficial nutrient.

Nutrition Facts