This is a big bird that lives in North America. It is 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. Dark meat, which comes from active muscles like the legs and thighs, has more fat and calories than white meat. White meat, on the other hand, has a little 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. There are 139 calories and 2 grams of fat in the same amount of meat without the skin.
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 a lean, low-fat source of protein that can be a nutritious addition to a healthy diet. But how much protein does turkey breast actually contain? In this article, we’ll take a detailed look at the protein content in different cuts and preparations of turkey breast.
Protein in 3 Ounces of Roasted Turkey Breast
According to the USDA, 3 ounces of roasted, skinless turkey breast (about the size of a deck of cards) contains:
-
25 grams of protein – This supplies 50% of the recommended daily intake of protein for most adults.
-
0.5 grams of fat
-
0 grams of carbohydrates
-
55 calories
So per 3 ounce serving turkey breast provides a substantial amount of protein with minimal fat and carbs.
The USDA National Nutrient Database shows that 3 ounces of roasted turkey breast with skin has 27 grams of protein. The extra skin adds more fat, calories, and a negligible amount of additional protein.
Protein in Other Cuts of Turkey Breast
Besides roasted slices, turkey breast is also commonly sold and consumed in other forms:
-
Ground turkey breast – 3 ounces of ground turkey breast has about 24 grams of protein
-
Deli turkey breast – 3 ounces of sliced deli turkey has 21 grams of protein
-
Turkey cutlets – 3 ounces of grilled or breaded turkey cutlets has 26 grams of protein
-
Turkey tenderloin – 3 ounces of grilled turkey tenderloin has about 28 grams protein
While the protein amounts vary slightly between cuts, they provide about the same amount per serving – right around 25 grams of protein per 3 ounces.
How Turkey Breast Compares to Chicken Breast
A common question is how the protein content of turkey breast compares to chicken breast.
3 ounces of roasted, skinless chicken breast has about 26 grams of protein. This is nearly identical to the 25 grams of protein in 3 ounces of roasted turkey breast.
So turkey and chicken breast offer equivalent amounts of protein per serving. The total calories, fat, and other nutrients are also very similar.
Benefits of Choosing Turkey Breast
Turkey breast has several advantages as a protein source:
-
Lean – Turkey breast is very low in fat, especially when skinless. This makes it helpful for maintaining a heart healthy diet.
-
Versatile – Turkey breast can be carved into roasts or sliced thick or thin for pan frying, grilling, or baking. Ground turkey works well in everything from burgers to tacos.
-
Mild flavor – The mild taste of turkey breast means it can be seasoned in many ways or used in a variety of cuisines.
-
Satisfying – Turkey is very filling and satisfying due to its high protein content.
-
Nutrient rich – In addition to protein, turkey contains important nutrients like niacin, vitamin B6, zinc, and selenium.
The high protein content of turkey breast can keep you feeling energized and full. Aim for about 3 ounces per serving to get 25 grams of muscle-maintaining protein.
Whole Turkey Breast Has Even More Protein
While a single 3 ounce serving of turkey breast provides around 25 grams of protein, a whole turkey breast can give you days worth of high protein meals.
For example, let’s look at the protein content of a 5 pound (80 ounce) whole, skinless turkey breast:
- 80 ounces total
- 26 to 27 grams of protein per 3 ounce serving
- So total protein = 80 oz x 27 grams per 3 oz = 2,160 grams of protein
That’s over 2 pounds of pure protein in one 5 pound turkey breast!
A whole turkey breast can feed a family protein-packed meals for a week or more. Simply slice it for sandwiches, dice it for salads and wraps, or cube it for soups and chilies. Get creative with the leftovers!
Try Adding Turkey Breast to Boost Your Protein Intake
Turkey breast is an excellent source of lean protein. Aim for 3 ounce servings to get about 25 grams of satisfying protein. Or cook a whole turkey breast and use it throughout the week in salads, sandwiches, soups and more.
Substituting turkey breast in place of some higher fat meats can help increase your protein intake while keeping calories and fat under control. Let turkey be your go-to for a nutritious protein boost.
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, some studies say that processed meat, not red meat itself, is bad for your health (5, 13, 14).
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick turkey slices (84 grams) contain 2061% of the daily value (DV) for vitamin B3, 2049 % of the DV for vitamin B6, and 2049 % of the DV for vitamin B12 (1).
These B vitamins have many benefits:
- Vitamin B3 (niacin). This vitamin is necessary for cells to talk to each other and make energy (15).
- Vitamin B6 (pyridoxine). This vitamin helps the body make neurotransmitters and amino acids (16).
- Vitamin B12. Vitamin B12 is important for making DNA and red blood cells (17).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
The Muscle Building Benefits of Turkey Breast
FAQ
Is turkey breast high in protein?
Is chicken or turkey better for protein?
How much protein is in 100g of cooked turkey breast?
|
Name
|
Amount
|
Unit
|
|
Protein
|
30.1
|
g
|
|
Total lipid (fat)
|
2.08
|
g
|
|
Ash
|
1.22
|
g
|
|
Carbohydrate, by difference
|
0
|
g
|
Is turkey breast healthier than chicken breast?
How much protein does turkey breast have?
**Turkey breast is a fantastic source of protein, boasting an impressive protein content of around 30 grams per 100 grams of cooked meat.** When it comes to protein-rich foods, turkey breast ranks high on the list.
Is skinless turkey breast a good source of protein?
A 100-gram serving of skinless, boneless turkey breast provides approximately 30 grams of protein. This makes it an excellent source of protein, especially for those who follow a low-fat or low-carb diet. It is worth noting that the protein content may vary depending on the type of turkey breast, the cooking method, and the portion size.
Is turkey breast good for weight loss?
Yes, Turkey breast is an excellent choice for weight loss as it is low in fat, high in protein, and can help you feel fuller for longer. 2. How does the protein content in turkey breast compare to other meats? Turkey breast is a lean protein choice that is lower in fat compared to meats like beef or pork.
How much protein is in a turkey leg?
Sometimes called a drumstick, the leg meat of both chicken and turkey provides an equal amount of protein per ounce (28 grams) — about 8 grams (6, 7). The thigh meat of both chicken and turkey is found just above the leg. Sometimes it’s sold still attached to the leg as one cut.
Is turkey breast a low-carb diet?
Turkey breast is a lean protein choice that is lower in fat compared to meats like beef or pork. In terms of protein content, turkey breast is comparable to chicken breast. 3. Can I consume turkey breast if I am following a low-carb diet? Absolutely!
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.