How Much Protein is in 1 lb of Cooked Ground Turkey?

December 31, 2025 •

4 min read

According to the USDA, a 1 lb package of raw 93/7 ground turkey yields roughly 90 grams of protein after cooking. However, the exact amount can vary significantly based on the meat's lean-to-fat ratio, as water is lost during cooking.

Quick Summary

The protein content of cooked ground turkey is impacted by its lean-to-fat ratio and the water loss during cooking. Leaner cuts contain a higher protein density per pound after cooking. The final amount can vary from approximately 84 to over 100 grams, so confirming the label and calculating shrinkage is key.

Key Points

Fat Percentage is Key: The lean-to-fat ratio significantly impacts the final protein count, with leaner cuts yielding more protein per cooked pound.
Cooking Increases Concentration: Due to water and fat loss, the protein in cooked ground turkey becomes more concentrated than in its raw state.
Expect Shrinkage: Meat shrinks by roughly 25% when cooked, so 1 pound of raw turkey yields about 12 ounces of cooked meat.
93/7 Provides ~88-90g: A 1 lb raw package of 93/7 lean ground turkey contains approximately 88 to 90 grams of protein after cooking.
Leanest Cut Offers Most Protein: The 99/1 extra-lean variety can provide over 100 grams of protein per cooked yield from a 1 lb raw package.
Use Cooked Weight for Accuracy: For precise macro tracking, always calculate nutritional information based on the cooked weight of the meat.
A Versatile Protein Source: Regardless of the cut, ground turkey offers a high-protein, nutrient-dense, and versatile option for many healthy meals.

The Science Behind Turkey Shrinkage

When you cook ground turkey, it loses moisture and fat, causing it to shrink in weight. The protein, however, remains. This means the protein becomes more concentrated in the remaining cooked meat. A typical 1-pound (16 oz) package of raw ground turkey will yield approximately 12 ounces of cooked meat, a shrinkage of about 25%.

This shrinkage is the primary reason why nutrition labels can be confusing. The label on the raw package often reflects the nutritional content per serving of the uncooked product. To find the accurate protein content for your meal, you need to consider the post-cooking weight and the turkey's specific fat content.

Protein Content by Lean-to-Fat Ratio

The most significant factor determining the final protein content is the lean-to-fat ratio of the ground turkey you purchase. Leaner cuts will have less fat to render out during cooking, resulting in a higher concentration of protein per cooked pound.

Here is a breakdown of the protein you can expect from different types of ground turkey, based on a 1 lb (16 oz) raw starting weight:

99% Lean / 1% Fat: This is the leanest option, typically made from ground turkey breast. A 1 lb raw package can yield approximately 100-112 grams of protein after cooking. Due to its low fat content, there is less volume lost during cooking.
93% Lean / 7% Fat: This is a popular choice for many recipes, offering a balance of flavor and low fat. A 1 lb raw package typically results in approximately 88-90 grams of protein after cooking.
85% Lean / 15% Fat: This cut contains more fat and flavor. After cooking, a 1 lb raw package will generally yield about 84-86 grams of protein. The higher fat content means more shrinkage, concentrating the remaining protein.

Calculating Your Exact Protein Intake

For the most accurate calculation, especially if you're meticulously tracking your macros, you should use the cooked weight. Simply weigh the final cooked product and then refer to the nutrition information per serving size provided by the brand. If you don't have the post-cooking nutritional information, you can use the raw nutrition facts and a general shrinkage estimate.

For example:

Start with a 1 lb raw package of 93/7 ground turkey. The raw label might state 21g of protein per 4 oz serving. This equals 84g for the whole pound. However, remember the weight of the water and fat that will be lost.
Cook the meat. For a 1 lb package, you might yield about 12 ounces of cooked meat.
Find the cooked nutrition facts. Look up the USDA or brand-specific data for cooked ground turkey with your fat percentage. For example, a 4-ounce cooked serving of 93/7 ground turkey often has closer to 28-30g of protein. A 12-ounce cooked portion would then be roughly 84-90g.

Comparison Table: Protein by Fat Content


Ground Turkey Type	Approximate Protein (raw, per 1 lb)	Approximate Cooked Weight Yield (from 1 lb raw)	Approximate Protein in Cooked Yield	Notes
99/1 (Extra Lean)	108-112g	~13 oz	~100-112g	Minimal fat and moisture loss
93/7 (Lean)	85-88g	~12 oz	~88-90g	Moderate fat and moisture loss
85/15 (Less Lean)	76-80g	~11.5 oz	~84-86g	More fat loss during cooking

Note: These are estimates. Exact figures can vary slightly depending on brand, cooking method, and temperature.

Why Ground Turkey is a Great Protein Source

Beyond the raw numbers, ground turkey is a fantastic protein choice for several reasons:

Nutrient-Dense: It provides not only a high amount of protein but also essential nutrients like B vitamins, selenium, and zinc.
Versatile: Its mild flavor makes it suitable for a wide variety of dishes, including chili, tacos, burgers, and meatloaf.
Lean and Healthy: Especially with leaner cuts, ground turkey is a great way to reduce saturated fat and calorie intake while still building muscle and feeling full.
Budget-Friendly: It is often a more affordable alternative to other ground meats.

Choosing the Right Cut for Your Needs

Your specific dietary goals should guide your choice of ground turkey. For example, a bodybuilder aiming for maximum lean protein might choose the 99/1 option for the highest protein-to-calorie ratio. Someone focused on flavor for a family taco night might prefer the 93/7 or 85/15, as the extra fat adds juiciness. A more mindful eater focused on general health might find the 93/7 cut is a perfect all-around option.

Conclusion

So, how much protein is in 1 lb of cooked ground turkey? The precise figure depends on the starting fat percentage, but generally, a 1 lb raw package of ground turkey yields between 84 and 112 grams of protein after cooking. The leaner the cut, the higher the protein concentration per cooked ounce. By understanding the effects of moisture and fat loss during cooking, you can accurately estimate the nutritional value and make an informed decision for your health and dietary needs. Whether you choose extra-lean or a more flavorful cut, ground turkey remains a powerful, nutrient-rich ingredient for your meals.

Frequently Asked Questions

Yes, 1 lb of cooked ground turkey will have more protein than 1 lb of raw. This is because cooking causes the meat to lose moisture and fat, concentrating the protein into a smaller, denser portion. However, you will have less than 1 lb of cooked meat starting with 1 lb raw.

For an accurate calculation, weigh the cooked ground turkey and then find the nutrition facts for a cooked serving from the package or a reliable database, like the USDA. A quick estimate is to assume a 25% shrinkage from raw to cooked weight, then adjust the raw nutrition info accordingly.

Ground turkey, like most meat, typically shrinks by about 25% to 30% during cooking due to the loss of water and rendered fat. The exact amount depends on the fat content and cooking temperature.

The 99/1 ground turkey is better for maximizing protein intake relative to calories and fat. However, the 93/7 option still provides an excellent protein source with slightly more fat for enhanced flavor and moisture.

Yes, ground turkey made exclusively from breast meat (white meat) is typically leaner and has a slightly higher protein-to-fat ratio. Standard ground turkey often includes a mix of white and dark meat.

A standard 4-ounce serving of cooked 93/7 lean ground turkey contains approximately 28 to 30 grams of protein. For 99/1 extra-lean, this number would be slightly higher, at around 30-32 grams.

No, it is not recommended for precise tracking. The label on raw packaging does not account for the weight lost during cooking. Tracking based on the cooked weight is the most accurate method to ensure proper nutritional logging.