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 valued as a tasty lean source of protein. But exactly how much protein is packed into a turkey breast? The amount can vary based on the size and type of cut. Keep reading to learn more about the protein content of different turkey breast servings.
What is Turkey Breast?
Turkey breast refers to the meat from the chest area of the turkey. It’s one of the leanest parts of the bird, making it popular among health-conscious consumers
There are a few main cuts of turkey breast:
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Whole turkey breast: Includes both sides of the breast with bones and skin intact.
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Boneless, skinless turkey breast: The bones and skin have been removed, leaving just the lean meat. This is the most common type found at grocery stores.
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Sliced turkey breast: The breast is sliced into rounds or cutlets for sandwiches, wraps, etc.
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Ground turkey breast: The meat is ground or chopped into smaller pieces, similar to ground beef.
Turkey breast can be prepared by baking, grilling, sautéing, smoking, and more. It’s valued for its versatility and mild flavor.
Protein Content of Turkey Breast
The main nutritional benefit of turkey breast is its high protein content. Let’s look at the protein amounts in different cuts and serving sizes:
Protein in 3 ounces of turkey breast
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A 3 ounce serving, about the size of a deck of cards, provides:
- 25-30 grams of protein
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This supplies around 50% of the daily protein needs for most adults.
Protein in 4 ounces of turkey breast
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A 4 ounce serving, about the size of a smartphone, contains:
- 34-40 grams of protein
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This provides over half of the recommended daily intake of protein.
Protein in 6 ounces of turkey breast
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A 6 ounce portion, a common restaurant size, offers:
- 50-60 grams of protein
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This meets nearly all of the daily protein requirements for most people.
Protein in a whole turkey breast
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An average 1-2 pound whole turkey breast supplies:
- 140-170 grams of protein
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That’s 2-3 times the recommended daily intake of protein!
Protein in sliced turkey breast
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The protein in sliced turkey depends on slice thickness. For example:
- 2 slices (1 oz) has 12g protein
- 4 slices (2 oz) has 24g protein
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Deli-sliced turkey can add protein to sandwiches, wraps, and snacks.
Protein in ground turkey breast
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4 ounces of ground turkey breast provides 22-25g protein
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8 ounces of ground turkey breast provides 44-50g protein
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Use ground turkey in place of beef in burgers, chili, tacos, etc.
Comparing Turkey Breast to Other Proteins
How does turkey breast protein compare to other high-protein foods?
- 3 ounces chicken breast: 25-30g protein
- 3 ounces pork tenderloin: 22-25g protein
- 3 ounces salmon: 19-25g protein
- 3 ounces beef sirloin: 25-30g protein
- 1 cup lentils: 18g protein
- 1 cup black beans: 15g protein
- 1 cup cottage cheese: 28g protein
Ounce for ounce, turkey breast contains just as much protein as lean beef, chicken, pork, and other meats. It provides an excellent source of complete, high-quality protein.
Benefits of Turkey Breast Protein
Eating adequate protein offers many benefits:
- Builds and repairs muscles
- Increases satiety and fullness
- Provides energy
- Maintains bone strength
- Boosts metabolism
The protein in turkey breast can aid muscle recovery after exercise. Athletes and active individuals have higher protein needs that turkey breast can help meet.
Adding More Turkey Breast to Your Diet
Here are easy ways to enjoy more turkey breast protein:
- Turkey sandwiches and wraps
- Diced turkey in salads or lettuce cups
- Sautéed turkey slices
- Ground turkey in tacos, chili, pasta sauce
- Grilled turkey kabobs or fajitas
- Meal prep turkey breast for lunches
- Substitute turkey for chicken in stir fries
- Enjoy deli turkey as a snack
The Takeaway
A 3-4 ounce serving of turkey breast provides 25-40 grams of high-quality protein. That meets over half of the daily protein requirements for most adults. Turkey breast is just as protein-packed as chicken, pork, beef, and other meats. Adding more turkey can help you meet your fitness, weight loss, or health goals.
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).
The Muscle Building Benefits of Turkey Breast
FAQ
Is turkey breast high in protein?
“Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat – if you don’t eat the skin,” Champagne said. It’s rich in B-complex vitamins niacin, B6 and B12 and the essential nutrient choline.
How much protein is in 4 oz of ground turkey breast?
| Protein (g) | 22.44 |
|---|---|
| Iron, Fe (mg) | 1.58 |
| Magnesium, Mg (mg) | 19.68 |
| Phosphorus, P (mg) | 160.72 |
| Potassium, K (mg) | 221.4 |
How many grams is 2 ounces of turkey breast?
Serv size: 2 oz (56g), Servings: Varied, Amount Per Serving: Calories 70, Fat cal 25, Total fat 3g (5% DV), Sat fat 1g (5% DV), Trans fat 0g, Polyunsat fat 0g, Monounsat fat 1.5g, Cholest 25mg (8% DV), Sodium 310mg (13% DV), Total carb 0g (0% DV), Fiber 0g (0% DV), Sugars 0g, Protein 12g (24% DV), Vitamin A (0% DV), …
Is turkey high in protein than chicken?
Both turkey and chicken provide the same amount of protein per serving and offer a rich protein source. Turkey has fewer calories due to the low-fat content.
How much protein is in a 3 oz turkey breast?
A 3 oz serving of boneless, skinless uncooked turkey breast has around 28 grams of protein. So in most cases, a standard 3 ounce serving of turkey breast provides 22-28 grams of high quality protein. To put that into perspective, the recommended daily intake of protein is around 50 grams for the average sedentary adult.
Is turkey breast a good source of protein?
Here are simple ways to enjoy more of this nutritious protein: Turkey breast is one of the best sources of protein you can choose. A 3-4 ounce serving provides 25-40 grams of protein, delivering over half of your daily protein needs. Ounce for ounce, turkey breast contains just as much protein as chicken, beef, pork, and other meats.
How much protein is in a roasted breast?
Breast meat is one of the most popular cuts of poultry, especially among fitness enthusiasts and dieters due to its high protein and low calorie content. Here’s a comparison of the protein content of 1 ounce (28 grams) of roasted breast meat (2, 3): Chicken breast: 9 grams. Turkey breast: 8 grams.
How much protein is in turkey?
Turkey provides 58% protein per 100g (3.5oz).
How much fat is in a 1 oz turkey breast?
Within the fat content, a 1 oz turkey breast contains 0.14 g of saturated fat, 0 g of trans fat, 0.08 g of polyunsaturated fat and 0.15 g of monounsaturated fat. To reduce the risk of heart diseases, it is best to consume items low in cholesterol and the cholesterol count in a (1 Oz Serving) 1 oz turkey breast is 12 mg.
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.