Is Ground Turkey Full of Protein? An In-Depth Nutritional Guide

November 12, 2025 •

3 min read

A 3-ounce serving of 93% lean ground turkey provides roughly 22-23 grams of high-quality protein, according to the USDA. This high protein content answers the question: is ground turkey full of protein? The answer is a resounding yes, making it a valuable food.

Quick Summary

This guide examines the high protein content of ground turkey, and how the nutritional profile changes based on leanness. It compares ground turkey to other popular meats and outlines its health benefits and versatile uses.

Key Points

High-Quality Protein: Lean cuts of ground turkey are a rich source of complete protein with all nine essential amino acids.
Lean-to-Fat Ratio: The percentage of protein depends on the leanness of ground turkey; 99% fat-free versions offer the most protein per calorie.
Versatile Ingredient: Ground turkey can replace other ground meats in various recipes like burgers, chili, and tacos.
Supports Weight Management: The high protein content promotes satiety, which helps with reducing overall calorie intake to support weight loss.
Packed with Nutrients: Ground turkey provides essential vitamins and minerals, including B vitamins, selenium, and zinc.
Heart-Healthy Option: Lean ground turkey has less saturated fat compared to most ground beef, making it a heart-friendly protein choice.
Builds and Repairs Muscle: The complete amino acid profile makes ground turkey excellent for muscle growth and recovery, particularly during resistance training.

The Ground Truth: A High-Protein Powerhouse

Ground turkey, particularly leaner varieties, is a robust source of high-quality, complete protein, containing all nine essential amino acids necessary for the body. Protein is a vital macronutrient that aids in muscle building and repair, supports immune function, and contributes to a feeling of fullness, which is beneficial for weight management. The exact amount of protein in ground turkey can vary depending on its lean-to-fat ratio, but even standard blends offer a significant protein boost. This versatility makes it an excellent substitute for ground beef in many recipes, from meatballs to tacos and chili.

Decoding the Lean-to-Fat Ratio

When shopping for ground turkey, you will notice different labels indicating the lean-to-fat percentage, such as 93/7 or 85/15. This ratio is a key factor in determining the overall nutritional content, including protein. Leaner options, which are often made from turkey breast, contain more protein and fewer calories per serving.

Different Cuts and Their Protein Content

99% Fat-Free Ground Turkey (typically breast meat): This is the leanest option available, offering the highest protein content per calorie. A 3-ounce serving provides approximately 25-26 grams of protein for only about 117 calories. It's the ideal choice for those aiming for maximum protein and minimum fat.
93% Lean Ground Turkey (a mix of white and dark meat): This popular blend provides a balance of protein and flavor. A 3-ounce serving contains around 22-23 grams of protein and is a great all-purpose option.
85% Lean Ground Turkey (dark meat and skin): This option has a richer flavor but a higher fat content, resulting in less protein per gram compared to its leaner counterparts. A 3-ounce portion offers about 21 grams of protein.

Tips for Maximizing Protein Intake

Choose the leanest option: For the most protein bang for your buck, opt for 99% or 93% lean ground turkey.
Use it in high-protein recipes: Incorporate ground turkey into meals like chili, stir-fries, or loaded sweet potatoes to create a well-rounded meal.
Meal prep with ground turkey: Cook a large batch at the beginning of the week to use in various dishes like turkey burgers, pasta sauce, or lettuce cups.
Pair with complementary ingredients: Combine ground turkey with other protein-rich foods like Greek yogurt (in sauces) or high-fiber beans in chili to boost the overall nutritional value.

Ground Turkey vs. Ground Beef: A Protein Comparison

When comparing ground turkey and ground beef, both are excellent sources of protein. However, ground turkey generally offers a leaner profile with less saturated fat, which can be a key consideration for heart health. The nutrient composition differs slightly, with ground beef often containing more iron and zinc, while ground turkey is typically richer in selenium and B vitamins like B6.

Nutritional Showdown: Ground Turkey vs. Ground Beef (Per 3-ounce cooked serving)


Nutrient	93% Lean Ground Turkey	93% Lean Ground Beef	99% Fat-Free Ground Turkey	95% Lean Ground Beef
Protein	23g	25g	25g	25g
Calories	~181	~178	~117	~164
Fat	9.9g	8g	2g	6.4g
Saturated Fat	2.5g	3.3g	0.57g	2.8g
Iron	1.3mg	2.7mg	0.67mg	2.7mg
Zinc	3.2mg	5.9mg	1.9mg	6mg

Beyond Protein: Other Nutritional Benefits

While its protein content is a major selling point, ground turkey also offers a range of other essential nutrients. It is a good source of vitamins and minerals that support overall health.

B Vitamins: Ground turkey is rich in B vitamins, including Niacin (B3) and B6, which are crucial for energy metabolism and brain function.
Selenium: This mineral helps support the immune system and thyroid function.
Zinc: An important nutrient for immune health and metabolism.
Phosphorus: Plays a key role in bone health and energy production.

Conclusion: A Clear Verdict on Protein Content

Ground turkey is undoubtedly full of protein, providing a substantial amount of this essential macronutrient. The exact protein amount depends on the product's leanness. As a complete protein source, it supports muscle repair and growth, aids in weight management by promoting satiety, and offers other valuable vitamins and minerals. Whether selecting a very lean option for a low-calorie diet or a slightly fattier cut for more flavor, ground turkey remains a nutritious and versatile choice. Understanding the different varieties and their nutritional profiles can help you incorporate lean poultry into a healthy lifestyle.

Visit Healthline for more on the nutritional differences between ground turkey and ground beef.

Frequently Asked Questions

For the same fat percentage (e.g., 93% lean), ground beef and ground turkey have very similar protein levels, though ground beef may have slightly more. However, extra-lean or 99% fat-free ground turkey often has a higher protein-to-calorie ratio than most ground beef options.

Yes, as an animal-based protein, ground turkey is a complete protein source. This means it contains all nine of the essential amino acids that the human body needs for building and repairing tissues.

A 16-ounce (1 pound) package of 93% lean ground turkey contains about 84-88 grams of protein. A typical 4-ounce serving of this blend provides roughly 22 grams.

Yes, ground turkey is an excellent food for building muscle. Its high content of complete, lean protein provides the amino acids necessary for muscle repair and growth, especially when combined with resistance training.

Yes, incorporating lean ground turkey can aid in weight loss. Its high protein content helps increase feelings of fullness and can lead to a reduced overall calorie intake. The extra-lean varieties are particularly effective due to their low-calorie and low-fat profile.

Ground turkey made from only white meat (like breast) is typically leaner and has a slightly higher protein concentration per calorie. Dark meat ground turkey has a higher fat content, which means the protein-to-fat ratio is lower.

Beyond protein, ground turkey is a good source of several important nutrients. These include B vitamins (like B3 and B6), selenium, zinc, and phosphorus.

Ground turkey has a mild flavor and benefits from seasoning. Adding herbs, spices, onions, garlic, and other flavorful ingredients can enhance its taste. Cooking methods like browning can also improve flavor.