How much protein is in 100 grams of turkey breast mince? An In-Depth Nutritional Guide

January 5, 2026 •

3 min read

According to nutritional data, a 100g serving of very lean turkey breast mince provides a substantial protein content, often ranging from 25 to 32 grams, depending on the fat percentage. This makes it a highly efficient and healthy option for those focused on muscle building, weight management, or general fitness. This guide explores the complete nutritional breakdown of how much protein is in 100 grams of turkey breast mince and its impressive benefits.

Quick Summary

Lean turkey breast mince delivers a high quantity of protein per 100g serving, making it an ideal choice for a balanced diet. Its nutritional value varies slightly by fat percentage.

Key Points

High Protein Source: 100 grams of very lean turkey breast mince typically contains between 25 and 32 grams of high-quality protein.
Excellent for Muscle: The high protein content supports muscle growth and repair, making it ideal for fitness enthusiasts.
Supports Weight Management: Protein increases satiety, helping to reduce appetite and manage calorie intake effectively.
Low in Fat: Lean varieties are significantly lower in total and saturated fat compared to many other types of ground meat.
Rich in Micronutrients: It provides essential vitamins and minerals like B vitamins, selenium, and zinc, which are vital for overall health.
Versatile Ingredient: The mild flavour and lean nature make it suitable for a wide variety of healthy recipes, from burgers to bolognese.
Stable Blood Sugar: As a high-protein, low-carb food, it helps maintain stable blood sugar levels.

Understanding the Nutritional Breakdown

When you ask "how much protein is in 100 grams of turkey breast mince?", the answer is impressive. While the exact figure can fluctuate based on the product's leanness (e.g., 99% fat-free vs. 93/7 blend), you can expect a very high-quality protein source. A typical 100g serving of very lean, raw turkey breast mince contains between 25g and 32g of protein, with minimal fat and carbohydrates.

The Complete Nutritional Profile

Beyond protein, turkey breast mince is a powerhouse of other essential nutrients. The macronutrient content per 100g of very lean (99% fat-free) ground turkey is approximately:

Calories: 117 kcal
Protein: 25g
Total Fat: 2g
- Saturated Fat: 0.57g
Carbohydrates: 0g

It is also a source of vital vitamins and minerals that contribute to overall health:

B Vitamins: Specifically rich in Niacin (B3), B6, and B12, which are crucial for energy production and nerve function.
Selenium: A powerful antioxidant that supports immune function and thyroid health.
Zinc: Essential for immune function, protein synthesis, and wound healing.
Phosphorus: Important for strong bones and teeth, working with calcium.

Why Turkey Breast Mince Is a Top Protein Choice

The high protein content in turkey breast mince offers several key health advantages:

Muscle Growth and Repair: Protein is fundamental for repairing and building muscle tissue. The amino acids in turkey breast mince help your muscles recover after exercise, making it a great food for athletes and active individuals.
Weight Management: High-protein foods promote a feeling of fullness, or satiety, which can help control appetite and reduce overall calorie intake. This makes turkey breast mince a valuable tool for those on a weight loss or maintenance plan.
Metabolic Health: As a low-carbohydrate food with a glycemic index of zero, lean turkey mince does not cause spikes in blood sugar levels. This is beneficial for maintaining stable energy levels throughout the day and is particularly relevant for individuals with diabetes or metabolic syndrome.
Versatility in Cooking: With a mild flavour, turkey breast mince readily absorbs the seasonings of any dish. This versatility allows you to incorporate a high-protein, low-fat component into a wide range of recipes, from chili and burgers to stir-fries and meatballs.

Comparison: Turkey Breast Mince vs. Other Meats

To understand the full value of turkey breast mince, it's helpful to compare its nutritional profile to other common ground meats. The following table provides a breakdown based on typical lean varieties, with values per 100g serving.


Nutrient (per 100g)	Lean Turkey Breast Mince (99%)	Lean Ground Chicken Breast	Lean Ground Beef (93/7)
Protein	~25g	~23g	~25g
Calories	~117 kcal	~125 kcal	~178 kcal
Total Fat	~2g	~2.5g	~8g
Saturated Fat	~0.57g	~0.7g	~3.3g

As the table shows, lean turkey breast mince is a standout, offering a comparable protein punch to lean beef but with significantly less total and saturated fat. This makes it a heart-healthy choice for those looking to reduce their fat intake without sacrificing protein.

Maximizing the Protein and Flavor of Turkey Mince

Here are some simple tips to ensure you get the most nutritional and culinary value from your turkey breast mince:

Control Moisture: While cooking, don't overcrowd the pan. This allows the mince to brown rather than steam, enhancing its flavor and texture. If your mince is very lean, you can add finely chopped mushrooms or a tablespoon of Greek yogurt to retain moisture.
Season Generously: Since turkey has a mild flavour, don't be shy with spices. Cumin, paprika, garlic powder, and fresh herbs like parsley and coriander are excellent choices.
Health-Conscious Preparations: For maximum health benefits, opt for pan-frying or baking instead of deep-frying. For example, a quick and healthy turkey meat sauce can be ready in under 30 minutes.
Consider Cooking Methods: It's important to remember that preparation matters. Frying with excessive oil or adding high-sodium ingredients can change the nutritional profile. For delicious and healthy meal ideas, consider ground turkey recipes like those found on the Canadian Turkey website.

Conclusion

For anyone looking to increase their protein intake, lean turkey breast mince is an excellent dietary choice. A 100g serving offers a substantial amount of high-quality protein, crucial for muscle repair, weight management, and metabolic health. With its low-fat profile and versatility in the kitchen, it is a healthy, delicious, and adaptable addition to a balanced diet, outperforming many other ground meat alternatives in terms of leanness.

Frequently Asked Questions

The protein content per 100 grams of cooked turkey mince will be higher than in the raw version because cooking removes moisture, concentrating the protein. For example, a cooked 100g patty may have more protein than 100g of raw mince.

Lean turkey breast mince often has slightly more protein than lean chicken breast mince. For instance, 100g of turkey may offer around 25g of protein, while lean chicken breast might provide 23g.

Yes, it is excellent for weight loss. Its high protein content promotes satiety, helping you feel fuller for longer, while its low-fat profile reduces overall calorie intake compared to fattier meats.

Leaner varieties of turkey mince (e.g., 99% fat-free) will have a higher protein-to-fat ratio, and therefore more protein per 100 grams, than mince made from a mix of light and dark meat.

To prevent dry results, you can add moisture by mixing in finely chopped mushrooms, grated zucchini, or a small amount of Greek yogurt. This adds flavour and keeps the mince moist.

Yes, poultry like turkey is a complete protein, meaning it contains all the essential amino acids required by the human body for muscle repair, growth, and other vital functions.

While the core nutritional profile is consistent, minor differences can exist between brands due to varying fat percentages and processing methods. Always check the nutritional information on the packaging for the most accurate data.