Cut of Meat
Amount
Protein
Turkey breast (skinless, uncooked)
4 ounces
26.8 g
Turkey thigh (skinless, uncooked)
4 ounces
24.1 g
Ground turkey (uncooked)
4 ounces
22.3 g
Turkey sub on white
6 inch
16.8 g
Turkey breakfast sausage (uncooked)
3 links
13.4 g
Sliced turkey breast lunch meat
4 slices
9.5 g
Turkey bacon (uncooked)
3 slices
4.7 g
When selecting turkey, it’s best to prioritize fresh turkey cuts like a breast or thigh. Aim to limit processed options like turkey bacon, sausage, and lunch meats. While the protein in these products is still relatively high, you lose some important nutrients and gain much more sodium.
For instance, four slices of turkey lunch meat contain 898 milligrams of sodium compared to one 4-ounce piece of turkey breast, which has 128 milligrams of sodium before being cooked.
Since you can control the ingredients added to your raw turkey breast, you can limit your sodium intake, which should be less than 2,300 milligrams a day. If you have a heart condition, your healthcare provider may recommend even less sodium per day.
Protein in an Average Portion
Turkey breast is an excellent source of lean protein, especially if the skin has been removed.
A 4-ounce piece of turkey breast with the skin removed has about 27 grams of protein. The entire breast, which would be much more than the average person would eat, contains 419 grams of protein.
Once the turkey is roasted, a 3-ounce serving of cooked turkey breast with the skin removed contains over 25 grams of protein. An entire cooked breast contains 425 grams of protein.
Why Turkey Protein Is Beneficial
Turkey, which is low in fat and high in nutrients, is a beneficial source of protein. It contains amino acids that help support muscle growth. It’s also particularly high in the amino acid arginine. Arginine may help boost heart health by keeping your arteries open and relaxed.
Turkey is a rich source of B vitamins, particularly vitamin B12. These B vitamins have many crucial roles in the body, including supporting muscle health and promoting red blood cell formation.
It’s also a good source of selenium and phosphorus. These minerals may regulate your metabolism and support bone health.
Frequently Asked Questions
Is turkey a better protein than chicken?
Turkey and chicken have similar amounts of protein, and both are considered a nutritious cut of lean protein. However, consistently choosing one cut over another may not be beneficial. Eating a varied diet helps you get all the nutrients you need.
Is it okay to eat turkey every day?
Cooking and eating fresh turkey breast every day, while limiting, is likely an okay option due to the nutritional makeup of the meat. However, you should limit how often you eat higher-sodium turkey products like lunch meat, sausage, and bacon.
How does turkey benefit muscle growth?
Turkey is a lean protein source with amino acids and B vitamins that help support muscle growth. There is also some evidence that it may be a more nutritious source of protein than red meat.
