How many grams of protein are in 1/2 pound of turkey?

November 4, 2025 •

3 min read

According to nutritional data, a 1/2 pound (8 oz) serving of lean, cooked turkey breast can contain over 50 grams of protein, a substantial amount for any meal. The exact protein content depends heavily on the specific cut and fat percentage, a crucial factor when determining how many grams of protein are in 1/2 pound of turkey.

Quick Summary

The quantity of protein found in 1/2 pound of turkey varies based on the cut and preparation method. Leaner breast meat provides a higher protein concentration than fattier dark meat or ground turkey, while cooking methods can affect the final nutritional density of the portion.

Key Points

Lean Breast is Highest in Protein: A cooked 1/2 pound of turkey breast contains over 50 grams of protein, making it the most protein-dense option.
Ground Turkey Varies by Lean-to-Fat Ratio: The protein count in ground turkey depends on its fat percentage, with 99% fat-free ground breast offering more protein than 93% lean.
Cooking Concentrates Protein: Water loss during cooking causes the protein content to be more concentrated per gram in the final cooked product compared to the raw weight.
Dark Meat Offers Protein and More Fat: Turkey dark meat contains more fat than breast meat, resulting in a slightly lower protein-by-weight ratio while still being a great source.
Processing Reduces Protein per Serving: Processed deli turkey meat in a 1/2 pound portion can have less protein and higher sodium due to added ingredients compared to whole cuts.
Turkey is a Complete Protein Source: Turkey provides all the essential amino acids your body needs for various functions, including muscle growth and repair.

Turkey is a highly versatile and nutritious protein source, making it a popular choice for health-conscious individuals. Understanding its protein content is key to meeting dietary goals, especially when tracking macronutrients. The total protein in a half-pound serving is influenced by several factors, including the cut of meat, its leanness, and how it is prepared.

Protein in 1/2 Pound of Turkey Breast

Turkey breast is widely known for its low-fat, high-protein profile. For those seeking maximum protein per calorie, this cut is the best option. A standard 8-ounce (1/2 pound) portion of cooked, whole turkey breast contains approximately 54 grams of protein, based on recent nutritional analyses. This makes a half-pound serving an exceptionally potent source of this essential macronutrient. The preparation method can slightly alter the final count; for instance, adding skin will increase the fat and calorie content, which can displace some protein by weight, though the total amount of protein in the meat itself remains largely consistent.

Protein in 1/2 Pound of Ground Turkey

Ground turkey's protein content is primarily determined by its lean-to-fat ratio. Common ratios include 93% lean/7% fat, 85% lean/15% fat, and 99% fat-free ground turkey breast. This ratio affects both the calorie count and the protein concentration. For example, a 1/2 pound (8 oz) of 93% lean ground turkey provides approximately 44 grams of protein, while the same amount of 99% fat-free ground turkey breast offers around 56 grams of protein. The cooking process also plays a role, as the removal of fat and water can slightly increase the protein density of the final cooked product.

The Impact of Cooking on Turkey's Protein

When you cook turkey, water evaporates from the meat, causing it to lose weight and shrink. This process concentrates the nutrients, including protein, in the remaining portion. Therefore, a half-pound serving of raw turkey will yield a smaller, but more protein-dense, portion of cooked turkey. To get the most accurate measurement, it's best to weigh the meat after it has been cooked. Weighing raw meat and then assuming a certain yield can lead to minor inaccuracies in your final protein calculation.

A Look at Other Cuts: Dark Meat

For those who prefer the richer flavor of dark meat (such as thighs or drumsticks), the protein content is still high, though slightly lower per ounce compared to breast meat due to a higher fat content. A half-pound serving of dark meat would still provide a significant amount of protein, along with other micronutrients like iron and zinc. This makes it a great nutritional choice, especially for those who need higher calorie or fat intake.

Turkey Protein by Cut (per 1/2 lb, Cooked)


Type of Turkey (1/2 lb/8oz)	Approximate Protein (grams)	Key Difference
Lean Turkey Breast (Whole)	~54g	Highest protein per serving, lowest fat.
99% Fat-Free Ground Breast	~56g	Highest protein concentration, virtually no fat.
93% Lean Ground Turkey	~44g	Balanced protein and fat content.
Dark Meat (Thigh)	~40-45g	Richer flavor, higher fat content.
Processed Sliced Turkey	~24g	Often includes added ingredients, higher sodium, lower protein.

How to Maximize Your Protein from Turkey

Here are some tips for incorporating more protein-packed turkey into your diet:

Choose Lean Cuts: For the most protein per calorie, opt for skinless turkey breast or 99% fat-free ground turkey. These options minimize fat and maximize protein intake.
Cook at Home: Preparing your own turkey meals gives you full control over the ingredients and nutritional content. This avoids the high sodium and fillers often found in processed deli meats.
Meal Prep: Cook a large batch of turkey breast or ground turkey at the beginning of the week. This makes it easy to add a high-protein boost to your meals throughout the week.
Vary Your Meals: Turkey can be used in a wide range of dishes, from burgers and chili with ground turkey to salads and sandwiches with sliced breast meat.

Turkey is an excellent, complete source of protein, essential for building and repairing tissues, synthesizing hormones, and supporting satiety. For more nutritional information and health benefits, see Healthline's detailed guide on turkey.

Conclusion

In summary, the protein content of a 1/2 pound of turkey varies significantly based on the specific cut and its fat content. Lean cooked turkey breast offers the highest concentration, providing over 50 grams, while ground turkey and dark meat offer slightly less. By understanding these differences and choosing leaner options when prioritizing protein, you can effectively incorporate turkey into a healthy diet to meet your nutritional needs.

Frequently Asked Questions

Yes, cooking removes water from the meat, which concentrates the protein. Therefore, a 1/2 pound of cooked turkey will have a higher protein concentration per gram than a 1/2 pound of raw turkey.

Turkey breast is a leaner cut and contains a higher amount of protein per ounce compared to dark meat, which has more fat. Both are excellent protein sources, but breast is the better choice for maximizing protein with minimal fat.

The variation in ground turkey protein is due to its lean-to-fat ratio. A higher fat content means less protein by weight. Always check the nutrition label for the exact lean/fat percentage.

While turkey skin itself contains some protein, it primarily adds a significant amount of fat and calories. Opting for skinless turkey breast maximizes your protein intake relative to your calorie consumption.

Yes, a 1/2 pound serving of cooked turkey provides a substantial amount of protein, often exceeding 50 grams. This can easily meet or exceed the protein needs for a single meal for many individuals.

Turkey and chicken have very similar protein contents, especially when comparing similar lean cuts like the breast. Both are excellent, lean sources of protein.

For maximum protein, choose skinless, lean turkey breast. Weigh the meat after cooking to get the most accurate protein measurement, as water loss during cooking concentrates the nutrients.