How Much Protein in Turkey? All Cuts Compared

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

protein in turkey breast ground dark meat all cuts

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Turkey protein per 3oz cooked: skinless breast = 25g protein (135 cal) — among the leanest high-protein meats, ground turkey 93% lean = 22g (127 cal), skinless thigh = 22g (135 cal). Turkey breast provides approximately 18g protein per 100 calories, rivaling chicken breast as the most protein-efficient whole-food meat available.

🔬 Nutrition Facts — Per 3oz Turkey Breast, No Skin (85g)

Source: USDA FoodData Central · 2026

135

Calories (kcal)

Protein25g

Carbohydrates0g

Fat3g

Fiber0g

Sugar0g

Sodium54mg

🥗 Key Ingredients & Nutrients at a Glance

💪25gProtein

🔥135 kcalCalories

🧈3gFat

🍚0gCarbs

🍽️58% DVSelenium

🍽️56% DVNiacin B3

💊53% DVVitamin B6

🍽️18g proteinPer 100 cal

📊 Quick Facts

•🦃 Breast no skin (3oz): 25g protein · 135 cal · 3g fat
•🦃 Ground turkey 93% (3oz): 22g protein · 127 cal
•🦃 4oz breast: 34g protein · 180 cal — full meal protein
•⭐ Efficiency: 18g protein per 100 cal — rivals chicken breast
•⭐ Selenium: 58% DV per 3oz — important immune mineral
•⭐ Niacin: 56% DV per 3oz — energy metabolism
•💡 vs Chicken: Nearly identical — choose based on price/availability

🚨 Top Problems — Solved

❌ Problem

You only think of turkey as a Thanksgiving food and miss out on year-round lean protein

✅ Solution

Turkey breast is available year-round, often cheaper than chicken, and has nearly identical nutrition (25–26g protein per 3oz). Whole turkey breast (3 lbs) costs $10–15 and yields 10+ servings = $1–1.50/serving. Roast Sunday, slice for the week. Versatile: bowls, wraps, salads, stir-fry.

❌ Problem

Ground turkey is bland and tasteless compared to beef

✅ Solution

Ground turkey needs bold seasoning to compensate for lower fat. Best additions: 1 tbsp Worcestershire sauce + garlic + onion powder + smoked paprika per pound. Or go Italian (fennel seed + oregano + red pepper) or Mexican (cumin + chili powder + lime). Add 1 tbsp olive oil while cooking for better texture.

❌ Problem

You're eating deli turkey thinking it's a healthy high-protein meal but it's sodium-loaded

✅ Solution

Deli turkey (3oz) = 300–600mg sodium (13–26% daily limit) per serving. Choose fresh-roasted turkey breast instead. Or choose 'low-sodium' deli varieties (under 200mg/2oz). Rinse deli turkey briefly to reduce surface sodium ~15%. Better: cook turkey breast in slow cooker, slice, refrigerate = same convenience, much lower sodium.

❌ Problem

You need 150g protein daily and turkey seems too low-volume per serving

✅ Solution

Build the day: 4oz turkey breakfast scramble (34g) + 5oz turkey breast lunch (42g) + 4oz ground turkey dinner taco bowl (34g) = 110g from turkey alone. Add 1 cup Greek yogurt (23g) and 2 eggs (12g) = 145g protein from clean whole foods. Turkey is one of the most versatile protein anchors for high-protein meal planning.

Turkey Protein by Cut

Turkey (3oz cooked)	Protein	Calories	Fat
Breast, no skin	25g	135 cal	3g
Breast, with skin	24g	161 cal	7g
Thigh, no skin	22g	135 cal	7g
Ground turkey 93% lean (3oz)	22g	127 cal	6g
Ground turkey 85% lean (3oz)	21g	165 cal	10g
Deli turkey breast (3oz)	18g	87 cal	1g

Values approximate based on USDA data. Cooking method may slightly vary results.

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❓ Frequently Asked Questions (15)

Click any question to expand the expert answer

How much protein is in turkey?

−

Turkey protein per 3oz (85g) cooked: skinless breast = 25g protein, 135 cal. Ground turkey 93% lean = 22g protein, 127 cal. Thigh no skin = 22g protein, 135 cal. Dark meat = 20g protein, 150 cal. Turkey is one of the leanest, highest-protein meats available.

How many grams of protein in turkey breast?

−

Turkey breast protein: 3oz = 25g protein (135 cal), 4oz = 34g protein (180 cal), 6oz = 51g protein (270 cal). Skinless turkey breast has the best protein-to-calorie ratio of any red or white meat — comparable to chicken breast.

Is turkey higher in protein than chicken?

−

Very close — per 3oz cooked skinless: turkey breast = 25g protein, 135 cal. Chicken breast = 26g protein, 140 cal. Nearly identical. Turkey is slightly lower in calories per gram of protein. The difference is nutritionally negligible — choose based on preference and price.

How much protein in ground turkey?

Is turkey good for muscle building?

Is turkey a lean protein?

How many grams of protein in a turkey sandwich?

What vitamins are in turkey?

Is turkey bacon high in protein?

How does turkey rank for protein among meats?

Is turkey deli meat healthy?

Does Thanksgiving turkey have less protein?

Is smoked turkey good for protein?

How much protein does turkey give per 100 calories?

Is turkey good for weight loss?

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.