How Much Protein Is in Ground Turkey? Full Guide to Serving Sizes
A lot of people choose ground turkey as a healthy protein source. One ounce of raw ground turkey has about 5–6 grams of protein; cooked ground turkey can have slightly more per ounce due to water loss.
There are about 84–86 grams of protein in a pound of 93% lean ground turkey. What kind of protein is in ground turkey, how does it compare to chicken, and how can you use it in your meals?
How Much Protein is in Ground Turkey?
Ground turkey is a good source of protein that can be used in many ways. There are about 6 grams of protein in an ounce of raw ground turkey. Every 4 ounces is equal to about 24 grams. Most of the time, turkey has less calories and saturated fat than ground beef. Depending on the lean to fat ratio, ground turkey can be a great swap for many recipes.
Quick Answer for Ground Turkey Protein Content
Different brands of ground turkey may have slightly different actual nutrition labels, but here are the usual amounts:
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Protein per ounce: 6 grams
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Protein per 4-ounce serving: 24 grams
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Protein per pound (16 oz): 88 grams
Ground turkey often includes both white and dark meat. This gives it a good flavor without adding too much fat.
Ground Turkey Protein Content per Common Servings
Prepping meals ahead of time with ground turkey is easy because it's simple to keep track of how many servings you have. Here are some common examples:
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Turkey burgers: About 24 grams of protein in one 4-ounce patty.
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Turkey stir-fry: About 18 grams of protein in a 3-ounce serving.
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Turkey chili recipes: Around 30 grams of protein in 5 ounces cooked.
Adding turkey that has been seasoned with rosemary extract to your favourite recipes gives them a light rosemary taste and a healthy spin.
How Much Protein is in 1 lb of Ground Turkey 93% Lean?
Ground turkey that says "93 lean 7 fat" has a good amount of both protein and fat. It's a great choice for people who are watching how much fat they eat because one pound has about 88 grams of protein. Always read the nutrition label because different brands may vary slightly different amounts of fat and calories.
Total Protein Content in 1 lb of 93% Lean Ground Turkey
If you want to stick to your diet, you should choose ground turkey that has a good ratio of lean to fat. This is what you get from ground turkey that is 93% lean:
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Protein per 4-ounce serving: About 22 grams
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Calories per serving: Around 160 calories
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Fat content per serving: About 8 grams, with low saturated fat
When you eat clean, you can choose meat that hasn't been given added hormones or antibiotics that help animals grow.
What Makes 93% Lean a Healthy Choice?
Ground turkey that is 93% lean is better for you than regular ground beef in many ways. This is why:
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Lower saturated fat: Helps support heart health.
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Fewer calories: Great for weight control and meal prep.
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Cleaner meat: No added hormones and fewer antibiotics.
Some turkey products even use rosemary extract as a natural antioxidant instead of artificial preservatives.
Is Turkey or Chicken Higher in Protein?
You can get a lot of protein from both turkey and chicken. One ounce of chicken breast has a little more protein than one ounce of pork, but both are healthy and lean. Depending on your taste and what you need for dinner, you can choose either one without any problems.
Chicken vs Turkey Breast Comparison
The nutrition label itself shows the following:
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Chicken breast: About 7–8 grams of protein per ounce.
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Turkey breast: Ground turkey often includes both white and dark meat. This gives it a good flavor without adding too much fat.
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Fat content: Chicken breast has slightly less fat than turkey breast.
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Calories: Both are low-calorie and good for clean eating.
Thighs, drumsticks, and other dark turkey meat have a stronger flavour but a few more calories and fat.
Other Nutritional Differences to Consider
Take more than protein into account when choosing between turkey and chicken:
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Taste preferences: Turkey with rosemary extract offers a mild rosemary taste, while chicken tends to have a plainer flavor.
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Use of hormones and antibiotics: Choose meat labeled without added hormones or growth promoting antibiotics.
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Natural preservatives: Some turkey products use rosemary extract as an antioxidant to extend freshness.
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Best use in recipes: Turkey is great for hearty recipes, while chicken works well for lighter dishes.
What FullyHealthy Can Do for You
If you're wondering where to find clean and trusted food products, FullyHealthy is a great place to start. This online store's main goal is to sell foods that don't have common allergens, steroids, or artificial ingredients added to them. They back small brands that care about health and make products that are good for strict diets like paleo, AIP, and gluten-free.
FullyHealthy’s Mission and Services
The goal of FullyHealthy is to make it easy for people to find healthy foods. Their animals are carefully chosen and raised without any extra chemicals or hormones. While you're cooking for your family, this gives you peace of mind.
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Specialty food categories: AIP, gluten-free, paleo, allergen-free
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Quality standards: Products without added steroids or growth-enhancers
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Focus on trust: Supporting brands that prioritize clean eating
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Shipping perks: Free shipping on U.S. orders over $99
They aim to impart confidence to shoppers who are cautious about what they put into their bodies.
Recommended Products from FullyHealthy
There are a lot of useful things at FullyHealthy that can help you plan meals and eat well. You can find foods that are easy to use in everyday meals like stir-fries, tacos, and quick lunches.
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Wild Zora Meat & Veggie Bar (Curry Turkey): A high-protein snack with clean ingredients
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Seasonings and spices: Perfect for giving flavor without processed additives
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Healthy snacks and bundles: Great for easy meal planning and on-the-go eating
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New product lines: Regular updates featuring new food options for clean diets
FullyHealthy is a great shop for anyone who wants to make healthier food choices without having to read every nutrition label for hours on end.
Final Thoughts
For people who want to eat healthy and lower their cholesterol, ground turkey is a good choice. It makes many favorite recipes healthier without adding too much fat, whether you are meal prepping for yourself or cooking for other people.
To save money, always look for deals or things that are on sale. Everyone can eat better without stress when ground turkey is on the table because it can be used in different ways.
FAQs
Does ground turkey lower cholesterol?
Ground turkey has less saturated fat compared to ground beef, which may help manage cholesterol when used in everyday recipes.
Is ground turkey good for clients on a fitness plan?
Yes, many clients use ground turkey because it is low in fat, high in protein, and fits easily into meal prep and weight loss goals.
How does the price of ground turkey compare to ground beef?
Ground turkey can vary in price but often goes on sale, making it a budget-friendly option compared to some types of ground beef.
Can I find ground turkey on sale often?
Yes, many stores offer ground turkey on sale, especially around holidays or during bulk promotions, making it easier to stock up.
Should I worry about cholesterol when eating ground turkey?
Ground turkey, especially 93 lean 7 fat, can be a better choice for managing cholesterol compared to fattier cuts of meat like regular beef, but should still be consumed in moderation.
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