Whether meal prepping or following a recipe, knowing how to accurately measure 4 ounces of turkey is an important kitchen skill This serving size comes up often in healthy recipes, but what does 4 ounces of turkey actually look like? Keep reading for a complete breakdown on how to quantify different types of turkey into perfect 4 ounce portions.
What is Considered 4 Ounces of Turkey?
When weighing turkey, ounces refer to the mass or weight, not the volume or size. Here are the key measurements for visualizing 4 ounces of turkey meat:
- 4 ounces = 1⁄4 pound
- 4 ounces = roughly 113 grams
- 4 ounces = about the size of a deck of playing cards
While volume approximations can be useful for ground meats, a kitchen scale provides the most accurate 4 ounce portions for all cuts of turkey.
Measuring 4 Ounces of Ground Turkey
For ground turkey, using a digital food scale is the best bet for getting a precise 4 ounce serving. Here’s a simple technique:
- Place a bowl on the scale and press tare to reset to zero.
- Start adding ground turkey directly to the bowl until the display reads 4.0 ounces.
Easy and foolproof! No cups or spoons required.
If you don’t have a kitchen scale, use the palm of your hand as a guide. Form the ground turkey into a patty shape about the size of your palm, roughly 1⁄2 inch thick. This will yield close to 4 ounces.
Weighing 4 Ounces of Deli Sliced Turkey
Pre-packaged sliced deli turkey offers an effortless way to grab 4 ounces. Check the total weight on the package label – for example:
- Oscar Mayer turkey slices: 1 ounce per slice
- Boar’s Head turkey slices: 2 ounces per slice
For loose deli slices at the deli counter, fold together a stack of slices close to 1⁄4 inch thick and weigh them on a scale for a 4 ounce portion. Alternatively, estimate about 4 to 5 thin slices for 4 ounces.
Measuring 4 Ounces of Cooked Turkey
When weighing cooked turkey, keep in mind that it loses about 25% of its original weight from moisture loss during cooking.
So if starting with 4 raw ounces of turkey meat, the cooked amount will be around 3 ounces due to water evaporating. You can simply weigh the turkey after cooking, or for reference:
- 4 ounces raw turkey = 3 ounces cooked
- 4 ounces raw turkey = about 3⁄4 cup diced or shredded when cooked
Estimating 4 Ounces of Turkey Visually
If you don’t have a scale handy, use these visual comparisons to estimate a 4 ounce portion:
- Deck of playing cards or smartphone
- Palm of your hand (for patties)
- Thumb joint to fingertip (for cutlets)
You can also reference the nutrition info on turkey packaging for serving sizes. For deli meat, fold slices to match the stated ounce weight.
Here are some examples:
- Ground turkey: Form a loosely packed 1⁄2 cup patty
- Sliced turkey: Stack 4 to 5 thin slices
- Cutlets: Choose a piece approximately 4 x 3 inches
Tips for Portioning Turkey
Follow these simple tips for perfectly portioned turkey, whether ground, cold cuts, cutlets, or roasts:
- Invest in an inexpensive digital kitchen scale for easy weighing.
- Check the total package weight for deli turkey slices or other pre-packaged turkey.
- Weigh turkey before and after cooking to account for moisture loss.
- Use visual aids like a deck of cards until getting the feel for 4 ounce portions.
- Try cutting a raw 4 ounce piece of turkey to see the appropriate size and shape.
- For ground turkey, start with 1⁄2 cup loose crumbles or a palm-sized patty.
- Allow approximately 3⁄4 cup volume for cooked ground turkey or diced breast meat.
Nutrition Information for 4 Ounces of Turkey
The calorie, protein, fat and other nutrient content in 4 ounces of turkey can vary slightly depending on the specific cut.
On average, a 4 ounce serving of roasted, skinless turkey breast provides:
- Calories: 160
- Protein: 28g
- Fat: 3g
- Carbohydrates: 0g
By comparison, 4 ounces of lean ground turkey (93% lean) contains approximately:
- Calories: 180
- Protein: 24g
- Fat: 8g
- Carbohydrates: 0g
As you can see, sliced white meat contains less fat and calories than ground turkey. But both pack a powerful protein punch!
Frequently Asked Questions
Still have questions about 4 ounce turkey portions? Here are answers to some commonly asked questions:
How many slices of deli turkey equal 4 ounces?
For average deli slice thickness, 4 to 5 slices provides about 4 ounces. Thinner slices may be 5 to 6.
Is 4 ounces of turkey enough for a meal?
Yes, 4 ounces of turkey supplies around 25 grams of satisfying protein. Pair with veggies and starch for a nutritious meal.
Can I use ground turkey instead of sliced turkey breast?
Absolutely, just account for differences in cook time and nutrition stats. Adjust any seasonings to complement the ground meat.
What does 4 ounces of cooked turkey look like?
Due to moisture loss, 4 ounces of cooked turkey is around 3⁄4 cup shredded or chopped. Or about 3 ounces by weight after cooking.
How long does 4 ounces of raw turkey last in the fridge?
4 raw ounces of fresh turkey stays safe for use for 3 to 4 days when stored properly in the refrigerator at 40°F or below.
How do I know when 4 ounces of turkey is fully cooked?
Check the internal temperature in the thickest part of the turkey using a food thermometer. 165°F indicates it’s fully cooked and safe to eat.
Get Perfectly Portioned Turkey
Now that you know how to easily measure or eyeball 4 ounces of ground, sliced, or cooked turkey, you can prep turkey for any recipe with confidence.
Remember to use a food scale for the most accuracy, and adjust for moisture loss after cooking. Using the palm of your hand or sizing against a deck of cards also works in a pinch.
With the handy guidelines above, you’ll be a pro at perfectly portioning 4 ounces of turkey for salads, sandwiches, bowls and more! Enjoy the lean protein power of turkey to fuel your healthy, active lifestyle.