How much protein is in 8 oz of ground turkey cooked?

November 12, 2025 •

4 min read

According to nutritional data, a cooked 8-ounce serving of ground turkey can contain a significant amount of protein, though the exact amount depends on the fat-to-lean ratio. Choosing leaner options can maximize your protein intake while minimizing fat, making ground turkey a powerful component of a healthy diet.

Quick Summary

The protein content of 8 oz of cooked ground turkey varies based on its lean-to-fat ratio. Leaner varieties offer a higher protein concentration and fewer calories. Cooking doesn't destroy protein, but it can increase the protein density per ounce as water evaporates.

Key Points

High-Quality Protein Source: 8 oz of cooked ground turkey provides a significant amount of high-quality protein, with the exact amount varying by fat content.
Fat-to-Lean Ratio is Crucial: The protein content is highest in extra-lean (99/1) ground turkey and decreases with higher fat percentages, such as 93/7 or 80/20.
Cooking Concentrates Protein: As ground turkey cooks and loses water, the protein density per ounce increases, making the cooked portion more concentrated.
Rich in Micronutrients: Beyond protein, ground turkey offers valuable nutrients like B vitamins (B3, B6, B12), selenium, zinc, and phosphorus.
Versatile for Meal Planning: Its adaptable flavor and lean profile make ground turkey an excellent ingredient for a wide range of healthy meals.

Ground Turkey Protein by Lean-to-Fat Ratio

The protein content in 8 ounces of cooked ground turkey is not a single, static number; it depends on the lean-to-fat ratio of the turkey you purchase. The standard breakdown is found on the packaging and will significantly affect the total protein, calories, and fat you consume. Cooking concentrates the nutrients, including protein, by reducing the water content. For example, starting with 8 ounces of raw ground turkey will yield a smaller, but more nutritionally dense, cooked portion.

80% Lean / 20% Fat Cooked Ground Turkey

This is the higher-fat option, which also impacts the protein level. While still a good protein source, the overall protein concentration per ounce is lower compared to leaner versions. It also tends to be more flavorful and juicier due to the fat content. In an 8-ounce cooked portion of 80/20 ground turkey, the protein content can be around 45-50 grams.

93% Lean / 7% Fat Cooked Ground Turkey

This is a popular choice for those seeking a balance between leanness and flavor. It offers a much higher protein-to-fat ratio than the 80/20 mix. For an 8-ounce cooked serving, the protein can be approximately 50-55 grams. This provides a substantial protein boost with considerably less fat, making it a favorite for many health-conscious eaters.

Extra-Lean (99% Lean / 1% Fat) Cooked Ground Turkey

This option offers the maximum protein with the lowest possible fat and calorie count. It is often made from turkey breast meat only. An 8-ounce cooked portion can provide upwards of 60 grams of protein. The trade-off is a drier texture, which some cooks counteract by adding moisture through sauces, spices, or by not overcooking it. This version is ideal for strict diets focused on maximizing lean protein intake.

Cooking Methods and Nutrient Retention

The way you cook ground turkey can affect the final nutritional profile, particularly the fat and moisture content. The protein itself is quite stable during standard cooking methods, so the focus is more on how to manage the other macronutrients.

Cooking Best Practices

Pan-Searing: This method involves cooking the ground turkey in a skillet over medium-high heat. Leaner versions may benefit from a small amount of oil to prevent sticking. Since ground turkey is very lean, it doesn't need to be drained like ground beef.
Baking: For dishes like meatloaf or meatballs, baking provides an even cook. For leaner cuts, mix in some moisture-rich ingredients like breadcrumbs soaked in milk or grated vegetables to prevent dryness.
Boiling/Simmering: For chili or soup, simmering the ground turkey can keep it moist and allow it to absorb the flavors of the liquid. This is a gentle cooking method that preserves nutrients well.

Ground Turkey vs. Ground Beef Protein Comparison


Feature	8 oz Cooked Ground Turkey (93/7)	8 oz Cooked Ground Beef (90/10)
Protein	~50-55 grams	~56-60 grams (varies)
Calories	~320-350 calories	~450-480 calories (varies)
Fat	~16 grams	~28-32 grams (varies)
Saturated Fat	~5 grams	~11-12 grams (varies)
Micronutrients	High in Selenium, Niacin, and B12	High in Iron, Zinc, and B Vitamins

Conclusion

Ultimately, the amount of protein in 8 oz of cooked ground turkey is a reflection of the initial raw product's lean-to-fat ratio. For those prioritizing a low-fat, high-protein diet, extra-lean turkey offers the highest protein concentration per serving. For a richer flavor and texture, a 93/7 blend provides a great balance. Regardless of your choice, ground turkey remains a highly nutritious and versatile ingredient for meal planning, especially given its impressive protein density after cooking. Cooking techniques can be adjusted to either embrace its natural leanness or enhance its moisture, depending on the specific recipe.

For more detailed nutritional information on various food products, consult the USDA FoodData Central database.

More Ground Turkey Nutritional Details

Ground turkey is not only a fantastic source of high-quality, complete protein, but it also delivers several other essential nutrients. It is particularly rich in B vitamins, which are crucial for energy metabolism and red blood cell formation, and minerals like selenium, zinc, and phosphorus. Selenium is a powerful antioxidant that supports thyroid function, while zinc is essential for immune health. The overall nutrient density makes ground turkey a smart choice for supporting muscle repair, immune function, and overall vitality, especially when compared to fattier meat alternatives.

Recipes to Maximize Ground Turkey's Potential

Utilizing ground turkey in recipes can be simple and delicious. Its mild flavor profile allows it to take on the characteristics of the spices and seasonings you use. This flexibility makes it a great substitute in many traditional recipes. You can prepare it as:

Tacos or burritos
Meatballs or meatloaf
Chili or soup
Stir-fries
Stuffed peppers

By incorporating ground turkey into your regular meal rotation, you can consistently meet your protein goals in a variety of delicious ways. The key is to select the right lean-to-fat ratio for your specific dietary needs and cooking style.

Frequently Asked Questions

When comparing equal weights, cooked ground turkey contains more protein than raw ground turkey because cooking removes water, concentrating the protein and other nutrients into a smaller portion.

No, cooking does not destroy the protein in ground turkey. While high heat can denature the protein, this process does not degrade its nutritional value or the amino acids your body can use.

For 8 ounces of cooked 93% lean ground turkey, you can expect to find approximately 50-55 grams of protein.

While both are excellent protein sources, extra-lean ground turkey offers a higher protein-to-fat ratio and fewer calories than most ground beef, making it a better option for those focused on maximizing lean protein.

To maximize protein intake, opt for extra-lean (99/1) ground turkey. Cooking methods that don't add unnecessary fats, such as pan-searing or baking, are also recommended.

The protein amount differs based on the specific lean-to-fat ratio of the turkey used (e.g., 99/1 vs 80/20). Different sources may be referencing various fat percentages, which directly impacts the nutritional data.

Yes, ground turkey provides all nine essential amino acids, making it a complete protein source essential for muscle repair, growth, and other bodily functions.