How much protein is in 6oz cooked ground turkey?

December 18, 2025 •

4 min read

According to USDA data, 100 grams of cooked ground turkey contains around 27.4 grams of protein. A 6oz cooked portion of ground turkey can provide a significant amount of protein, making it a valuable component for a high-protein diet. The exact amount, however, varies based on the lean-to-fat ratio of the meat.

Quick Summary

A 6oz serving of cooked ground turkey delivers a high amount of protein, with the total varying depending on the fat content. Cooking concentrates protein as water and fat render off. The lean-to-fat ratio is the primary determinant of the final protein value in a serving.

Key Points

Protein Varies by Fat Content: A 6oz cooked serving of 93% lean ground turkey has approximately 47 grams of protein, while a 99% lean breast meat version might have around 39 grams.
Cooking Concentrates Nutrients: Water loss during cooking concentrates the protein, meaning cooked turkey has more protein per ounce than raw turkey.
Leaner Means More Protein: Selecting a higher lean-to-fat ratio, such as 99% fat-free, will result in a more protein-dense and less caloric final product.
Draining Fat Retains Protein: Removing rendered fat after cooking helps reduce overall calories while retaining all of the protein content.
Check Product Labels: For the most accurate nutritional information, always refer to the specific brand's label, as values can differ slightly.
Cooking Method Matters for Overall Health: Using low-fat cooking methods like sautéing in a non-stick pan helps maintain a healthy macro profile.

Understanding the Protein Content in Cooked Ground Turkey

The protein in 6oz cooked ground turkey is not a single, fixed number, but rather depends on the fat percentage. When ground turkey is cooked, it loses a significant amount of its water content, which concentrates the remaining nutrients, including protein. A fattier grind will lose more weight during cooking, resulting in a different final protein density per ounce compared to a leaner version.

Protein Variations by Lean-to-Fat Ratio

The most important factor determining the protein and calorie content is the lean-to-fat ratio of the raw ground turkey. Leaner cuts contain more protein and fewer calories, while higher-fat versions contain less protein and more total calories for the same serving size. For example, a 6oz serving of 93% lean ground turkey will have a different nutritional profile than a 99% fat-free version.

General Protein Estimates for 6oz Cooked Ground Turkey

Based on several nutritional databases, here are some general estimates for a 6oz serving of cooked ground turkey:

93% Lean Ground Turkey: A 6oz cooked serving often contains around 47 grams of protein. This is a great choice for those seeking a balance of flavor and moderate fat content.
99% Fat-Free Ground Turkey (Breast Meat): Due to the lower fat content, a 6oz cooked serving can offer slightly less protein than the 93% lean version. Nutritional information for a 6oz cooked serving is typically around 39 grams of protein. The fat and calorie count is also considerably lower.
7% Fat Ground Turkey: Raw 93/7 ground turkey has approximately 39g of protein in 6oz, so a cooked portion would be denser. A good estimate is around 47g of protein.

Important Considerations When Calculating Protein

To ensure the most accurate calculation, it's best to use the nutritional information from the specific brand you are purchasing, as there can be slight variations. Additionally, remember that the cooking method can also affect the final fat content. Draining excess fat after cooking can further reduce the overall calories and fat in the finished dish, making the protein more concentrated.

How to Get the Most Protein from Your Turkey

To maximize the protein from your ground turkey, consider these tips:

Choose leaner options, such as 93% or 99% fat-free ground turkey breast.
Drain the fat after cooking to reduce overall calories without losing protein content.
Use cooking methods that don't require adding extra fats, such as sautéing in a non-stick pan or baking.

Ground Turkey vs. Other Meats: A Comparison


Meat Type (Cooked)	Serving Size	Approximate Protein (grams)	Notes
Ground Turkey (93% lean)	6 oz	47g	Excellent source, balanced fat content
Ground Turkey (99% lean)	6 oz	39g	Highest protein density, very low fat
Ground Beef (85% lean)	6 oz	~42g	Higher fat and calorie content
Chicken Breast	6 oz	~51g	Very lean, slightly higher protein
Tofu (Extra Firm)	6 oz	~21g	Plant-based, lower protein density

Cooking Methods and Protein

The way you prepare ground turkey has no impact on its inherent protein content, which is determined by the raw meat. The protein is a structural part of the muscle tissue and is not lost during the cooking process. However, the cooking process does reduce the total weight of the meat as water evaporates and fat renders out. This means that a 6oz portion of cooked turkey is more protein-dense than 6oz of raw turkey.

For example, if you start with 8oz of raw ground turkey and cook it, it may reduce to 6oz of cooked meat. The protein from the original 8oz is now concentrated into the smaller 6oz cooked portion. This is why it is crucial to pay attention to whether a nutritional label specifies cooked or raw weight.

Health Benefits of Ground Turkey

Ground turkey is a fantastic protein source, and including it in your diet offers numerous health benefits. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. A 6oz serving provides a significant portion of your daily protein needs.

Additionally, turkey is rich in B vitamins like B6 and B12, which are crucial for energy metabolism and nerve function. It also contains minerals such as selenium and zinc, which play roles in antioxidant defense and immune health.

Conclusion

The precise amount of protein in 6oz cooked ground turkey is approximately 47 grams for a 93% lean variety. The key factors influencing this figure are the initial lean-to-fat ratio and the cooking process, which concentrates the nutrients. By opting for leaner ground turkey and preparing it efficiently, you can maximize your protein intake and enjoy a healthy, delicious meal.

For more detailed nutritional data and comparison tools, the USDA's FoodData Central is a highly reliable resource.

Making Your Turkey Meal Healthier

Incorporating ground turkey into a balanced diet is easy and delicious. Here are a few ideas:

Stir-fries: Add cooked ground turkey to a medley of fresh vegetables and a light sauce.
Lettuce wraps: Create a low-carb meal by filling lettuce leaves with seasoned ground turkey.
Healthy chili: Swap out ground beef for ground turkey in your favorite chili recipe for a leaner version.

Factors Influencing Protein Calculation

Initial Lean-to-Fat Ratio: The primary determinant of protein density.
Moisture Loss During Cooking: Concentrates protein per ounce.
Draining Fat: Reduces total calories but preserves protein.

By keeping these elements in mind, you can confidently include ground turkey in your diet and accurately track your macronutrient intake.

Frequently Asked Questions

No, ground turkey does not lose protein during cooking. The total protein content remains the same; however, the protein becomes more concentrated per ounce as water and some fat cook off, reducing the overall weight.

Ground turkey is often leaner than ground beef and can be a good source of protein. For a similar lean-to-fat ratio, the protein content is comparable, but ground turkey may have less saturated fat.

A 6oz cooked serving of 93% lean / 7% fat ground turkey contains approximately 47 grams of protein.

For a high-protein diet, a 6oz serving of cooked ground turkey is a substantial portion, providing around 39 to 47 grams of protein depending on its leanness. A common serving size is typically 4oz.

The cooking method itself does not alter the protein, but the amount of fat drained during cooking can affect the total calorie and fat content of the final product. The protein remains constant.

In addition to being a good source of protein, cooked ground turkey provides important nutrients such as B vitamins (B6, B12), selenium, zinc, and phosphorus.

The higher protein concentration per ounce in cooked ground turkey is due to moisture loss during the cooking process. As water evaporates, the protein becomes more concentrated within the remaining solid meat.