Nutrition Diet: How Much Protein Are 2 Turkey Patties?

November 8, 2025 •

4 min read

While a standard 4oz beef patty might offer around 23.5 grams of protein, a lean ground turkey patty can be a compelling alternative. But how much protein are 2 turkey patties, and what factors influence the final count? The answer varies depending on the lean-to-fat ratio, patty size, and whether it's a homemade or pre-packaged product.

Quick Summary

The protein content in two turkey patties varies based on the cut of meat and preparation method. Leaner ground turkey offers a higher protein count per calorie compared to higher-fat versions. Brands and patty size can also affect the final nutritional figures for your meal.

Key Points

Variable Protein Content: The protein in two turkey patties can range significantly based on the lean-to-fat ratio and patty size.
Lean-to-Fat Ratio Matters: Leaner cuts like 93% lean ground turkey contain more protein per ounce than fattier blends.
Average Protein Range: For two standard, lean store-bought patties, the protein count typically falls between 38 and 40 grams.
Healthier than Some Beef: Lean turkey offers a lower saturated fat and calorie count than many beef options, benefiting heart health and weight management.
Complete Protein Source: Turkey is a complete protein, providing all essential amino acids for muscle maintenance and growth.
Rich in Nutrients: Beyond protein, turkey contains important vitamins and minerals such as B vitamins, selenium, and zinc.
Preparation is Key: Cooking methods like grilling or baking are healthier than frying and toppings should be chosen wisely to maximize nutritional value.

Demystifying the Protein Count

The protein content in two turkey patties is not a one-size-fits-all number. Several variables cause a significant range in the final amount. By understanding these factors, you can make a more informed choice that aligns with your specific dietary goals, whether that involves weight management, muscle building, or general health.

Key Factors Affecting Protein Content

Lean-to-Fat Ratio: The most significant factor is the fat content of the ground turkey used. Ground turkey breast is the leanest option, while blends containing dark meat and skin are fattier. For example, 93% lean ground turkey will yield more protein per ounce than a 85/15 mix. Leaner meat has a higher concentration of protein by weight because there is less fat displacing it. Some brands specifically market their lean turkey patties, emphasizing the protein-rich benefit.
Patty Size and Weight: A larger patty naturally contains more protein. Store-bought and homemade patties come in various sizes, so it's essential to check the label or calculate based on the raw weight. Two standard store-bought patties might weigh around 8 ounces total, while a fast-food or restaurant portion could be larger.
Added Ingredients: Pre-made or seasoned patties may contain other ingredients, like binders or fillers, which can slightly alter the nutritional profile. It's always best to check the product's nutrition label to get the most accurate figures.
Cooking Method: While cooking does not alter the protein count itself, the method can influence the overall healthiness of the meal. Grilling or baking is preferable to frying, as the latter adds extra fat and calories.

Real-World Protein Examples

Based on data from various sources, here are a few examples of the protein you might find in two turkey patties:

Example 1: Store-Bought Lean Turkey Patties. Two patties from a well-known brand, weighing a total of 8oz, can provide around 38-40 grams of protein.
Example 2: Restaurant Turkey Burgers. A restaurant serving of two turkey burger patties might contain significantly more, with one source indicating up to 62 grams, likely due to larger size and preparation.
Example 3: Homemade Recipe. A recipe from the Mayo Clinic for two turkey burgers lists the protein content at 32.9 grams, which might use a specific lean-to-fat ratio.

Turkey vs. Beef Patties: A Protein and Nutrient Comparison

When considering protein sources for your diet, comparing turkey to beef is a common and useful exercise. While both are excellent protein sources, they offer different nutritional profiles. This table compares lean versions of both to help you decide which is best for your needs.


Feature	Lean Turkey Patties (e.g., 93% lean)	Lean Beef Patties (e.g., 93% lean)
Protein Content (per 4 oz cooked)	~22 grams	~23-24 grams
Saturated Fat (per 4 oz cooked)	~1.5-3 grams	~3.1 grams
Calories (per 4 oz cooked)	~150-193 calories	~165 calories
Zinc	Good source	Richer source
Iron	Good source	Richer source
Selenium	Richer source	Richer source
Niacin (Vitamin B3)	Excellent source	Good source
Vitamin B12	Good source	Richer source

Nutritional Benefits of Lean Protein

Incorporating lean protein, like that found in turkey patties, into your diet offers numerous health advantages beyond just hitting your daily protein goals. These benefits can support a range of health and fitness objectives.

Increased Satiety: Protein is known to be the most satiating of the macronutrients. Consuming high-protein meals can help you feel fuller for longer, which can be a valuable tool for appetite control and weight management by reducing overall calorie intake.
Muscle Maintenance and Growth: Protein is crucial for the repair and growth of muscle tissue. This is especially important for athletes and those engaging in regular exercise. Adequate protein intake helps preserve lean muscle mass during periods of weight loss.
Heart Health: Lean protein sources have less saturated fat and cholesterol than their fattier counterparts. This makes them a great option for individuals looking to manage cholesterol levels and support overall heart health.
Rich in Essential Nutrients: Turkey is a good source of several vitamins and minerals, including B vitamins (B6, B12), selenium, zinc, and phosphorus. These nutrients are vital for energy production, immune function, and bone health.

Tips for Incorporating Turkey Patties into a Healthy Diet

To maximize the health benefits of turkey patties, consider these preparation and serving tips:

Choose Wisely at the Store: Opt for ground turkey that is at least 93% lean to minimize saturated fat. Check the ingredients list for added sodium or fillers, especially with pre-made patties.
Flavor Creatively: Lean turkey can be blander than beef, but you can add flavor with herbs, spices, onion, and garlic. Avoid relying on high-sodium sauces.
Mind Your Toppings and Buns: Enhance your meal with healthy toppings like fresh vegetables (lettuce, tomato, onion), avocado, or a light sauce. Use a whole-grain bun instead of a white one to increase fiber content.
Control Portions: While turkey patties are healthy, portion control is still important. Being mindful of the size of your patties can help you stay within your calorie and protein targets.

Conclusion

So, how much protein are 2 turkey patties? The most reliable estimates for standard, lean store-bought patties are in the 38-40 gram range, but this can fluctuate significantly based on factors like the lean-to-fat ratio, patty size, and whether the product is pre-made. Overall, turkey patties are a high-quality, lean source of protein that offers numerous nutritional benefits for weight management, muscle maintenance, and general health. For best results, always check the nutritional information on the packaging and opt for leaner preparations with healthy toppings. By paying attention to these details, you can ensure your turkey patty meal is both delicious and nutritious.

For more information on the health benefits of turkey, you can visit Healthline's detailed guide on the topic: Healthline: Turkey: Nutrition, Calories, Benefits, and More.

Frequently Asked Questions

Based on a standard 4-ounce serving, a single lean turkey patty often contains around 19-22 grams of protein. However, this amount varies with patty size and fat content.

When comparing equally lean options (e.g., 93/7), the protein content is very similar, with beef often having marginally more. The primary health advantage of turkey is typically lower saturated fat, making it a heart-healthy choice.

No, cooking does not significantly alter the protein amount in a turkey patty. However, the cooking method can impact the overall fat and calorie content. Frying in oil adds fat, while grilling or baking is a leaner option.

The term 'lean' generally refers to a lower fat content. The USDA defines 'extra lean' for meat, and ground turkey is often labeled with a lean-to-fat percentage, such as 93% lean, indicating it is lower in fat.

Yes, turkey patties can be a great addition to a weight loss diet. Their high protein content promotes satiety, helping you feel full for longer and manage calorie intake. Choosing lean options is crucial.

To add flavor, you can mix herbs, spices, finely diced onion, and garlic into the ground turkey before forming the patties. Avoid relying on excessive salt or high-calorie sauces.

Not necessarily. Pre-made patties can sometimes contain more sodium, fillers, and additives to enhance flavor and texture. Making your own at home from lean ground turkey allows for full control over ingredients and sodium levels.