How Much Protein is in 4 oz of Ground Turkey Cooked?

November 26, 2025 •

3 min read

A 4-ounce serving of 93% lean ground turkey cooked can contain approximately 22-28 grams of high-quality protein. This is a popular and versatile protein source, often chosen for its leanness and nutritional benefits, especially by those monitoring their daily macronutrient intake.

Quick Summary

The protein content in cooked ground turkey varies based on its lean-to-fat ratio, with leaner varieties offering more protein per serving. Cooking concentrates the nutrients as water is lost, leading to higher protein density by weight compared to raw meat. Exact amounts depend on the fat percentage and cooking method.

Key Points

High Protein Source: A 4 oz serving of cooked ground turkey provides a significant amount of high-quality protein, essential for muscle repair and satiety.
Lean-to-Fat Ratio Matters: The exact protein count depends on the product's lean-to-fat ratio; leaner versions contain more protein per cooked ounce.
Cooking Concentrates Protein: As ground turkey cooks, it loses water, increasing the protein density per ounce in the final cooked product.
Varies by Fat Content: Expect around 22-28g of protein for a 93/7 lean-to-fat ratio and 30+g for a 99% lean version.
Measure After Cooking: To get the most accurate nutritional information, weigh the meat after it has been cooked.
Cooking Method Affects Nutrition: Draining excess fat after cooking can further reduce calories and increase protein concentration by weight.

Protein Power: The Nutritional Details of Cooked Ground Turkey

When adding ground turkey to your diet, understanding its nutritional makeup is key, especially for protein. The amount of protein in 4 oz of ground turkey, cooked, depends heavily on the specific lean-to-fat ratio you choose. Higher lean percentages, such as 93/7, will yield more protein and fewer calories from fat per serving.

Factors Influencing Protein Content

Lean-to-Fat Ratio: The label on your package, like 93/7 (93% lean, 7% fat), is the most important factor. The less fat there is, the more concentrated the protein becomes by weight.

Cooking Process: As ground turkey cooks, it loses water and fat, which decreases its overall mass. This means that the protein becomes more concentrated in the final cooked weight. For example, 4 oz of raw ground turkey will yield less than 4 oz of cooked turkey, but the cooked portion will have a higher protein density per ounce.

Cooking Method: The cooking method also plays a role. Pan-broiling or draining excess fat will further increase the protein concentration compared to leaving the fat in the dish.

Comparison of Cooked Ground Turkey Varieties

To illustrate the difference, consider the common lean-to-fat ratios. The protein quantity can vary by several grams depending on your selection. The following table provides a comparison based on a cooked 4-ounce serving.


Ground Turkey Type	Protein (approx.)	Fat (approx.)	Calories (approx.)
99% Lean	30-32g	2-3g	160-170 kcal
93% Lean	22-28g	8-9g	160-196 kcal
85% Lean	20-24g	12-16g	210-250 kcal

Note: Nutritional values can vary slightly between brands and cooking methods. Always check the specific product label for the most accurate information.

Maximizing the Nutritional Benefits of Ground Turkey

To ensure you're getting the most out of your ground turkey, consider these preparation tips:

Choose Leaner Ratios: If your primary goal is to increase protein while minimizing fat, opt for 93/7 or 99/1 ground turkey. These varieties offer the highest protein density.
Rinse After Cooking: For fattier ratios, rinsing the cooked and drained meat with hot water can remove additional fat, further reducing the overall fat content.
Use as a Base: Ground turkey can be a lean base for numerous meals. Add it to chili, stir-fries, tacos, or pasta sauce to boost your protein intake without adding heavy fats.
Proper Measurement: To get an accurate reading, it's best to weigh your portion after cooking. This accounts for the loss of water and fat during the cooking process.

Serving Suggestions and Meal Ideas

Ground turkey's versatility makes it easy to incorporate into your meal plan. Here are some quick ideas:

Turkey Chili: Use a lean ground turkey to create a hearty, low-fat chili that is packed with protein and fiber.
Turkey Burgers: A 4 oz cooked patty from 93% lean ground turkey is a fantastic, protein-rich alternative to a traditional beef burger.
Turkey Meatballs: Mix ground turkey with herbs and spices for a lighter take on meatballs, perfect for pairing with zucchini noodles or a side salad.
Stuffed Bell Peppers: Fill bell peppers with a mixture of cooked ground turkey, brown rice, and vegetables for a balanced, nutritious meal.

Conclusion

The protein content in a 4 oz serving of cooked ground turkey is excellent, typically ranging from 22 to over 30 grams depending on its fat content. By selecting a leaner ratio and choosing an appropriate cooking method, you can effectively control your fat intake while maximizing your protein boost. This makes ground turkey a highly adaptable and health-conscious choice for a variety of meals, from simple stir-fries to robust chilis. For accurate tracking, always remember to measure after cooking to account for the reduction in weight from moisture loss. Read more on food conversions and nutrition tracking here.

By following these tips, you can confidently integrate ground turkey into your diet and meet your daily protein goals with ease.

Frequently Asked Questions

A higher lean percentage, such as 99% lean ground turkey, contains more protein per ounce because there is less fat and moisture by weight. Lower lean percentages (e.g., 85/15) will have less protein per ounce.

Yes, the protein content per ounce is higher in cooked ground turkey because the meat loses water during cooking. While the total amount of protein remains the same, it becomes more concentrated in the smaller, cooked portion.

For accurate tracking, you should measure your ground turkey after it has been cooked. This accounts for the reduction in weight that occurs as water and fat are lost during the cooking process.

Compared to ground beef of the same lean-to-fat ratio, ground turkey often has a similar protein content. However, ground turkey is typically lower in saturated fat and calories, making it a leaner option for many.

Rinsing cooked and drained ground turkey can help remove additional surface fat, which further lowers the overall fat and calorie count, thereby increasing the protein's proportional density.

No, using the raw nutritional facts for a cooked portion is inaccurate. You must account for the water and fat loss during cooking. For a 4 oz cooked portion, you would need to start with a slightly larger raw portion to yield the desired cooked amount.

Depending on the lean-to-fat ratio, a 4 oz serving of cooked ground turkey typically contains between 22 and 32 grams of protein. Leaner cuts provide more protein per ounce.