How Much Protein is in 1 Ounce of Turkey Breast?

Turkey breast is a lean, protein-packed meat that can be a healthy addition to your diet. But how much protein is actually in just 1 ounce of turkey breast? Keep reading to find out the protein content of different types of turkey breast by the ounce.

Why Turkey Breast?

There are a few reasons why turkey breast is an excellent source of protein:

• It’s very low in fat and calories compared to other protein sources like red meat. An ounce of turkey breast has around 25 calories.

• Turkey is a complete protein containing all the essential amino acids your body needs.

• It’s affordable and versatile – you can roast it slice it for sandwiches dice it for salads, and more.

• Turkey breast is easy to prepare and cooks relatively quickly.

Protein in 1 Ounce of Turkey Breast

The protein content in 1 ounce of turkey breast depends on the specific cut and type

• Turkey breast meat – 4,84 grams of protein

• Turkey breast meat and skin – 6.21 grams of protein

• Deli turkey breast – 4.78 grams of protein

• 97% fat free turkey breast – 5.85 grams of protein

So on average, you can expect around 4 to 6 grams of protein per ounce of turkey breast meat. This protein content remains consistent whether you eat a whole turkey breast or just buy sliced turkey breast meat from the deli counter.

To put this in perspective, here are some examples of the protein content in a 1 ounce serving of turkey breast:

• 2 slices of deli turkey breast = 9-10 grams of protein

• A 3.5 ounce serving of turkey breast meat (about the size of a deck of cards) = 14-17 grams of protein

• A 6 ounce turkey breast (common portion size) = 24-36 grams of protein

Daily Protein Needs

How does this protein content fit into your daily needs? The amount of protein you need per day depends on factors like age, gender, activity level and health goals:

• Sedentary adults – 0.8 grams per kilogram of body weight or about 46 grams for women and 56 grams for men

• Active adults – Up to 1 gram per kilogram of body weight or 60 grams for women and 72 grams for men

• Athletes – 1.4 to 2 grams per kilogram of body weight or about 80-120 grams

• Seniors – 1 to 1.2 grams per kilogram to preserve muscle mass

Most people can meet a good portion of their daily protein needs from 2-3 servings of turkey breast. It can be incorporated into meals and snacks in many ways.

Ways to Add Turkey Breast to Your Diet

There are endless options for enjoying turkey breast and getting a protein boost:

• Turkey sandwiches with cheese, lettuce, tomato

• Salads topped with diced turkey breast

• Wraps with turkey, vegetables, hummus or tahini

• Omelets or breakfast tacos with turkey sausage

• Snack on turkey breast slices or jerky

• Soups laden with shredded turkey meat

• Chili made with ground turkey breast

• Turkey breast cutlets cooked with roasted veggies

• Stir fries with turkey strips and sautéed peppers, onions, etc.

• Pasta tossed with bite-size pieces of turkey meat

• Pizzas topped with turkey pepperoni or sausage

• Casseroles mixing turkey, vegetables, beans or whole grains

Buying and Preparing Turkey Breast

When shopping for turkey breast, opt for lean cuts without skin to maximize the protein content. Look for breasts that are pink with white streaks of fat rather than pale.

Store turkey breast in the coldest part of the refrigerator for 3-4 days. It can be kept frozen for 9-12 months. Defrost in the refrigerator before use.

Prepare turkey breast by roasting, grilling, baking, sautéing, or poaching slices in broth. Cook to an internal temperature of 165°F. Remember to let it rest before slicing for juicy results!

Nutritional Benefits Beyond Protein

Along with being a high quality protein source, turkey breast offers other important nutrients:

• Vitamin B6 for metabolism and red blood cell formation
• Niacin for converting nutrients into energy
• Phosphorus for bone health
• Selenium for immune function and thyroid health
• Zinc for wound healing and DNA synthesis
• Potassium for fluid balance and muscle contractions

Potential Downsides to Consider

There are a couple potential downsides to eating turkey breast:

• It lacks the heart-healthy fats found in fattier cuts like drumsticks. Focus on healthy plant-based fats like olive oil and avocado.

• Non-organic turkey may contain antibiotics. Opt for organic whenever possible.

• Sodium content varies widely among deli and processed turkey products. Check labels and focus on low sodium options.

Overall, turkey breast can be healthy addition to a balanced diet for most people when eaten in moderation. One ounce supplies about 4-6 grams of beneficial protein.

Aim for 2-3 servings daily as a source of lean protein along with plenty of fruits, vegetables, whole grains, and healthy fats. With endless ways to enjoy it, turkey breast can fit into many different eating patterns and lifestyles.