Get Your Protein Fix: How Much is in Cooked Ground Turkey?

As a fitness buff and meal prep pro, protein is the star of my diet. I’m always seeking the most protein-packed foods to support muscle growth and keep me feeling full. Ground turkey has become a go-to for its impressive protein content and versatility. But exactly how much protein is in cooked ground turkey? Let’s break it down.

With its mild flavor and lean nutrition stats, ground turkey deserves a spot in every healthy eater’s rotation. Whether meal prepping or whipping up a quick dinner, ground turkey wraps, tacos, and more make it easy to meet your protein needs.

Below I cover everything you need to know about getting ample protein from cooked ground turkey Let’s start building those muscles!

Total Protein in Cooked Ground Turkey

Here’s the top line protein number:

There are 27 grams of protein per 100 gram serving of cooked ground turkey. This protein content holds true for both 85% lean and 93% lean ground turkey.

Compared to other popular protein sources, cooked ground turkey has:

• More protein than cooked ground beef (26g per 100g)
• Less protein than chicken breast (31g per 100g)
• Similar protein to cooked lean ground pork (28g per 100g)

So ground turkey provides a solid mid-range protein punch. It can hold its own against animal and plant proteins alike.

Let’s look at some standard serving sizes:

• 4 ounce serving: 22 grams protein
• 3 ounce serving: 16.5 grams protein
• 6 ounce turkey burger: 32 grams protein

The protein scales up or down directly based on the weight of turkey. Easy to calculate!

Why Ground Turkey Protein is Special

Beyond just protein numbers, here’s what sets ground turkey protein apart:

• Contains all 9 essential amino acids for muscle repair
• More iron than beef per gram of protein
• 18% daily Vitamin B12 per 4 ounces
• Zero saturated fat like you find in red meat
• Just 110 calories per 4 ounce serving!

Ground turkey offers complete, lean nutrition. The ideal protein source for supporting an active lifestyle.

Simple Ways to Add More Ground Turkey

Looking to up your daily protein totals? Incorporate more ground turkey into your diet with these easy meal ideas:

• Flavorful turkey burgers with veggie toppings
• Ground turkey tacos or burritos packed with fiber
• Lettuce wrap “sandwiches” with turkey and avocado
• Quick turkey stir fries with broccoli and peppers
• Hearty turkey chili full of veggies and beans
• Zesty turkey Bolognese sauce over whole wheat pasta

With so many fast, delicious ways to enjoy it, ground turkey makes it effortless to get more protein in your diet. It’s affordable and versatile enough for any night of the week.

How Much Protein Do You Really Need?

Now that you know the power of ground turkey protein, how much should you aim to eat daily? Here are the recommended Dietary Allowance (RDA) amounts:

• 56 grams per day for adult men
• 46 grams per day for adult women

However, many experts recommend consuming 0.8-1 gram of protein per pound of body weight. So a 150 pound woman should target 120-150 grams daily.

Athletes and heavy exercisers need even more – up to 1.6 grams per pound. Strength training causes small muscle tears that require extra protein to repair.

As long as your diet contains nutrient-dense protein sources like ground turkey, it’s generally easy to meet your individual needs.

The Takeaway on Ground Turkey Protein

There you have it! With 27 grams of complete, lean protein per 100 gram serving, ground turkey is a phenomenal choice for supporting muscle growth, keeping you full, blasting fat and meeting daily protein numbers.

I incorporate ground turkey into burger patties, tacos, pasta sauce, chili and more to reap the benefits of this lean protein machine. With so many ways to enjoy it, ground turkey protein can become a diet staple.