How Much is 4 Ounces of Raw Ground Turkey Cooked? A Simple Breakdown

December 28, 2025 •

4 min read

During the cooking process, ground turkey typically loses approximately 25% of its raw weight due to water evaporation and fat rendering, which means that 4 ounces of raw ground turkey will yield roughly 3 ounces of cooked meat,.

Quick Summary

Raw ground turkey shrinks by about 25% when cooked due to moisture loss. A 4-ounce raw portion yields approximately 3 ounces of cooked meat, which is essential for accurate portion control and nutritional tracking.

Key Points

Weight Loss: 4 ounces of raw ground turkey shrinks to approximately 3 ounces after cooking due to a 25% weight reduction,.
Reason for Shrinkage: The weight is primarily lost through water evaporation and the rendering of fat,.
Nutritional Consistency: The caloric and macronutrient content of the original raw portion remains the same, but becomes more concentrated in the smaller, cooked portion.
Accurate Tracking: For the most accurate nutritional tracking, use the raw weight from the package label or consistently weigh the cooked portion after a standardized cooking method.
Cooking Method Matters: Different cooking times and temperatures can slightly alter the amount of moisture lost and, consequently, the final cooked weight.
Meal Prep Strategy: When cooking in bulk, weigh the total raw amount first, then portion out the cooked meat evenly based on the total yield to ensure consistent serving sizes.

The Simple Calculation: Raw to Cooked Weight

Understanding the weight change in ground turkey is straightforward once you know the general rule of thumb for meat shrinkage. The average weight reduction for ground meat, including turkey, is around 25%. This is a result of moisture evaporating and fat rendering out of the meat during heating. For a 4-ounce portion of raw ground turkey, this means the cooked weight will be approximately 3 ounces. The calculation is simple: 4 ounces (raw) x 0.75 (75% of original weight remaining) = 3 ounces (cooked). This conversion is a standard benchmark, but the exact cooked weight can vary slightly based on several factors, such as the fat content and the specific cooking method used.

Why Does Ground Turkey Shrink When Cooked?

The shrinkage of ground turkey is a predictable scientific process involving heat and composition. Ground turkey has a relatively high moisture content compared to other ground meats, and as it cooks, this water is driven off. The process also melts and separates the fat from the protein, which is often drained away after cooking. This loss of both water and fat reduces the overall mass of the product. The key takeaways from this process are:

Moisture loss: The most significant contributor to weight reduction is the evaporation of water. High heat will expel more moisture.
Fat rendering: The fat within the ground meat melts. Because ground turkey is typically leaner than ground beef, it may lose slightly less fat, but it's still a major factor in weight loss.
Consistency: The weight reduction is consistent enough to be a reliable measure for meal prepping and nutritional tracking, assuming a similar cooking method each time.

How This Affects Nutritional Tracking

For anyone monitoring their calorie and macro intake, the difference between raw and cooked weight is critical. While the weight changes, the total caloric and macronutrient content of the original 4-ounce portion does not. However, these nutrients become more concentrated in the smaller, cooked portion. For instance, a 4-ounce serving of raw ground turkey has a certain nutritional profile. The resulting 3-ounce cooked portion will have the same calories and macros. If you mistakenly log your food based on the cooked weight, assuming it has the same nutritional value as the raw weight, you could be underestimating your intake. To track accurately, either use the raw weight before cooking or use a nutritional entry specifically for cooked ground turkey and adjust the portion size accordingly.

Raw vs. Cooked Weight: A Nutritional Breakdown

To illustrate the impact on your nutritional log, consider this comparison based on typical nutritional data for lean ground turkey,.


Attribute	4 oz (113g) Raw	~3 oz (85g) Cooked
Calories	~193 kcal	~193 kcal
Protein	~22.4 g	~22.4 g
Fat	~10.8 g	~10.8 g
Saturated Fat	~2.8 g	~2.8 g
Sodium	~88 mg	~88 mg

Note: Nutritional values can vary based on the fat percentage of the ground turkey.

Tips for Accurate Measurement and Consistent Results

For meal preppers, bodybuilders, or health-conscious individuals, accuracy is key. Here are some methods to ensure you're getting consistent portions:

Weigh Raw: The most accurate method is to weigh your portion while the meat is still raw. All major databases and nutritional labels list information for the raw product unless specified otherwise. This eliminates any variability caused by differing cooking methods.
Cook in Bulk, Portion Afterward: If you're cooking a large batch, weigh the total raw amount. Cook it, then weigh the total cooked amount. Divide the cooked weight by the number of desired portions. For example, if 16 oz raw becomes 12 oz cooked, and you want four equal portions, each cooked portion will be 3 oz.
Use Consistent Cooking: If you always weigh your meat cooked, ensure your cooking method and time are consistent. Overcooking can lead to more moisture loss and a lower cooked weight.

Conclusion: Making Sense of Your Portions

In summary, 4 ounces of raw ground turkey will typically become about 3 ounces when cooked, a 25% reduction in weight due to moisture and fat loss. While the weight changes, the overall nutritional content remains the same, concentrating the nutrients and calories in a smaller portion. For precise nutritional tracking, always be aware of the difference between raw and cooked weights. By using a consistent measuring and cooking approach, you can ensure accurate calorie and macro counts for your dietary needs. This simple conversion is a fundamental concept for anyone serious about portion control or meal planning.

For more visual examples of portion sizes, consult resources like the University of Rochester Medical Center's guide(https://www.urmc.rochester.edu/MediaLibraries/URMCMedia/ctsi/resources/crc/documents/VisualizeYourPortionSize12-01-09.pdf).

Frequently Asked Questions

Most ground meats lose approximately 20-30% of their weight when cooked, but the exact amount varies based on the fat content. Leaner meats, like ground turkey, will lose primarily water, while fattier meats will lose more rendered fat,.

Yes. A 4 oz cooked portion will contain more calories, protein, and fat than a 4 oz raw portion because a 4 oz cooked portion started out as a larger raw amount of meat (roughly 5.3 oz),.

It's important because nutritional labels list values for the raw product. If you measure 4 ounces of cooked turkey and use the raw nutrition data, you will be undercounting your actual calorie and macro intake by about 25%.

To retain moisture, avoid overcooking. Cooking at a medium heat and not breaking up the meat too much during the initial browning stage can also help, as excessive stirring releases more moisture.

While a scale is the most accurate tool, you can estimate. A 3-ounce cooked portion is roughly the size of a deck of cards or the palm of your hand, which can be a useful visual reference for portioning,.

Yes, draining the rendered fat after cooking will contribute to the overall weight loss. This is standard practice for ground meats and is part of the reason for the 25% reduction.

Ground turkey is safely cooked when it reaches an internal temperature of 165°F. For ground meat, visual cues such as the meat turning a light gray/brown color with no pink remaining are also reliable indicators of doneness.