Unveiling the Protein Power: How Much Protein in 1 Oz of Turkey Breast?

Are you a fitness enthusiast striving to build lean muscle, or perhaps someone simply seeking a balanced and nutritious diet? Either way, understanding the protein content of the foods you consume is essential. Turkey breast, a popular and versatile lean protein source, often finds its way into our meals. But have you ever wondered how much protein is packed into a single ounce of this delicious and nutritious meat? Join us as we dive into the world of protein and uncover the answer to this burning question.

The Importance of Protein

Before we delve into the specifics of turkey breast’s protein content, let’s briefly explore why protein is so vital for our bodies. Protein is a macronutrient that plays a crucial role in numerous bodily functions, including:

  • Muscle Growth and Repair: Protein provides the building blocks (amino acids) necessary for muscle growth and repair, making it indispensable for individuals engaged in strength training or physical activities.
  • Enzyme and Hormone Production: Many enzymes and hormones responsible for regulating various bodily processes are made up of proteins.
  • Immune Function: Protein is essential for the proper functioning of the immune system, helping the body fight off infections and diseases.
  • Tissue Repair and Maintenance: From skin to hair, nails, and internal organs, protein is a key component in the repair and maintenance of our body’s tissues.

With such a diverse range of functions, it’s no wonder that protein is a vital component of a well-rounded, healthy diet.

The Protein Content of 1 Oz of Turkey Breast

Now, let’s dive into the heart of the matter: how much protein is packed into a single ounce (28 grams) of turkey breast? According to reliable sources, such as Healthline and EatThisMuch, 1 oz of roasted turkey breast contains approximately 8 grams of protein.

To put this into perspective, the recommended daily protein intake for adults is typically around 0.8 grams per kilogram of body weight. For a person weighing 150 pounds (68 kg), this translates to approximately 54 grams of protein per day. Therefore, a single ounce of turkey breast can provide almost 15% of the daily protein requirement for an individual of this weight.

It’s important to note that the protein content can vary slightly depending on the specific cut of turkey breast, as well as the cooking method used. However, turkey breast, in general, is considered an excellent source of lean, high-quality protein.

Turkey Breast vs. Chicken Breast: A Protein Comparison

When it comes to lean protein sources, chicken breast is often compared to turkey breast. So, how does the protein content of these two popular poultry options stack up?

According to the same sources, 1 oz (28 grams) of roasted chicken breast contains approximately 9 grams of protein, slightly higher than the 8 grams found in turkey breast.

While the difference is minimal, it’s worth noting that both turkey and chicken breast are excellent sources of protein, making them fantastic choices for individuals looking to increase their protein intake or maintain a balanced diet.

Beyond Protein: The Nutritional Profile of Turkey Breast

While protein is the star of the show when it comes to turkey breast, this lean meat also offers a range of other essential nutrients that contribute to overall health. Here’s a quick rundown of what you can expect from a 1 oz serving of turkey breast:

  • Low in Calories and Fat: With only around 43 calories and less than 1 gram of fat per ounce, turkey breast is a great option for those watching their caloric intake or trying to maintain a low-fat diet.
  • Rich in Vitamins and Minerals: Turkey breast is a good source of vitamins like niacin, vitamin B6, and vitamin B12, as well as minerals such as zinc, phosphorus, and selenium.
  • High in Tryptophan: Turkey breast is particularly rich in the amino acid tryptophan, which is known for its potential to promote feelings of relaxation and improve sleep quality.

By incorporating turkey breast into your diet, you not only benefit from its high protein content but also gain access to a wide range of essential nutrients that support overall health and well-being.

Incorporating Turkey Breast into Your Diet

Now that you know the protein power packed into a single ounce of turkey breast, you might be wondering how to best incorporate this lean protein source into your diet. Here are a few delicious and nutritious ideas:

  • Turkey Breast Sandwiches: Sliced turkey breast makes for a fantastic sandwich filling, paired with your favorite veggies, condiments, and whole-grain bread or wraps.
  • Turkey Breast Salads: Add sliced or diced turkey breast to your favorite salad for a protein boost that will keep you feeling full and satisfied.
  • Turkey Breast Stir-Fries: Toss turkey breast strips into your stir-fries for a lean protein source that pairs perfectly with a variety of vegetables and sauces.
  • Turkey Breast Wraps: Roll up turkey breast slices with your favorite veggies, herbs, and a touch of hummus or low-fat dressing for a quick and nutritious wrap.

Remember, moderation is key when incorporating any food into your diet. While turkey breast is a nutritious option, it’s essential to maintain a balanced and varied diet that includes a variety of protein sources, as well as plenty of fruits, vegetables, whole grains, and healthy fats.


In the world of lean protein sources, turkey breast shines as a true champion. With approximately 8 grams of high-quality protein packed into a single ounce, this versatile and delicious meat can be a valuable addition to any well-rounded diet. Whether you’re an athlete seeking to build and repair muscle, or simply someone striving for a healthier lifestyle, incorporating turkey breast into your meals can provide a substantial protein boost while also offering a range of other essential nutrients. So, the next time you’re planning your meals, remember the protein power of turkey breast and consider adding it to your plate for a nutritious and satisfying protein source.

How Many Grams of Protein in Chicken Breast (2022).


Is turkey breast high in protein?

Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat – if you don’t eat the skin,” Champagne said. It’s rich in B-complex vitamins niacin, B6 and B12 and the essential nutrient choline.

How many calories in 1 oz deli turkey breast?

Turkey Breast Deli Meat (1 slice (1 oz)) contains 1.2g total carbs, 1.1g net carbs, 0.5g fat, 4.8g protein, and 29 calories.

Which has more protein chicken or turkey?

The White Meat In terms of calories, fat, and protein, turkey breast and chicken breast are similar. Turkey breast contains about 44 calories, six grams of protein, and two grams of fat per ounce. Chicken breast contains slightly more protein and slightly less fat. But, to most people, these differences are negligible.

How many calories and protein in 4 oz turkey breast?

There are 118 calories in 4 ounces of Turkey Breast Meat. Calorie breakdown: 15% fat, 17% carbs, 68% protein.

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