How Much Protein Is in 4 oz of Ground Turkey?

How much protein is in 4 oz of ground turkey? As a certified nutrition specialist, I regularly help clients meet daily protein targets. Ground turkey is a versatile, lean protein that fits well into many balanced diets. However, not all ground turkey is the same. In this article I’ll explain the common varieties of ground turkey and provide clear protein estimates for a 4-ounce (about 113 g) serving.

Please note: this article is for general informational purposes and is not a substitute for professional medical advice. Consult a physician before starting any new eating plan.

How much protein in 4oz ground turkey

The protein content in 4 ounces (about 113 grams) of ground turkey depends on the lean-to-fat ratio. Typical options include 85% lean, 93% lean, and 99% lean. On average, a 4-ounce serving of lean ground turkey (around 93% lean) contains roughly 22–24 grams of protein. Higher-fat blends will yield slightly less protein per serving, while extra-lean varieties provide more protein and fewer calories from fat.

Ground turkey can be made from white meat, dark meat, or a blend, and labels reflect the lean percentage. Below are typical nutrition breakdowns for common ground turkey varieties to help you decide which fits your goals.

85% lean ground turkey

An 85% lean ground turkey contains about 15% fat. A standard 4-ounce serving generally provides the following:

• Approximately 150 calories
• About 17 g fat
• About 19 g protein
• 0 g carbohydrates

This option delivers more calories from fat, so if you eat ground turkey multiple times a day it can significantly contribute toward your daily fat intake. It’s a good choice if you prefer more flavor and moisture in recipes.

93% lean ground turkey

A 93% lean / 7% fat blend is a common middle ground offering lower fat with solid protein. A typical 4-ounce serving contains approximately:

• Around 160 calories
• About 8 g fat
• About 20 g protein
• 0 g carbohydrates

This variety balances protein and fat, making it suitable for many diets that aim to reduce fat while maintaining good flavor and texture.

99% lean ground turkey

Extra-lean 99% ground turkey is typically made from white meat and is very low in fat. A 4-ounce serving commonly provides:

• About 110 calories
• Approximately 1 g fat
• About 26 g protein
• 0 g carbohydrates

Choosing 99% lean turkey reduces calories from fat and increases protein per serving, which is useful if you’re tracking calories or prioritizing a high-protein intake.

So, how much protein is in 4 oz of ground turkey? It varies: roughly 19 g for 85% lean, about 20–24 g for 93% lean depending on the source, and around 26 g for 99% lean. Always check the specific nutrition label on the package, as values can vary slightly by brand and processing method.

Macro tracking recommendations

If you’re pursuing weight loss or specific body-composition goals, tracking food intake can be very helpful. Use a food diary or a macro-tracking app to log portions and nutrients. Many apps let you scan nutrition labels and automatically populate serving data, and they display daily macro breakdowns to help you stay on target. Tracking helps you understand how different ground turkey options affect your daily protein, fat, and calorie totals.

Recipes with ground turkey

Ground turkey is an easy substitute for ground beef in many dishes. Popular ideas include turkey burger sliders, turkey taco skillet bakes, turkey meatballs, ground turkey pasta, and skillet lasagna. These swaps reduce saturated fat and can increase protein depending on the lean percentage chosen. Ground turkey also works well for repurposing leftovers into bowls, salads, and casseroles.

If you want regular recipe ideas and tips for healthy meals, consider following nutrition and recipe creators who focus on balanced, family-friendly options.