Lean Ratio Changes Ground Turkey Protein
Ground turkey is sold by lean/fat percentage — commonly 93/7, 85/15, or 99/1 (breast-only). USDA 93/7 raw (FDC #172850) lists 18.7g protein and 150 kcal per 100g; 99/1 breast raw lists 24.6g protein and 112 kcal.
Higher fat grinds (85/15) list 17.5g protein and 203 kcal per 100g raw — fewer protein grams per same weight because fat occupies more of the blend.
Always read the ratio on your package and select the matching reference before calculating.
Protein in 4 oz Ground Turkey
At 93/7 raw (default): 4 oz (~113g) ≈ 21.2g protein, 170 kcal, 9.4g fat.
At 99/1 raw: 4 oz ≈ 27.8g protein, 127 kcal, 1.1g fat.
At 93/7 pan-broiled cooked: 4 oz cooked ≈ 30.6g protein, 241 kcal — weigh cooked and log cooked.
Ground Turkey Protein by Fat Percentage
99/1 breast-only raw: 24.6g P · 112 kcal · 1.0g fat per 100g.
93/7 raw (FDC #172850): 18.7g P · 150 kcal · 8.3g fat per 100g.
85/15 raw: 17.5g P · 203 kcal · 15.0g fat per 100g.
93/7 pan-broiled (FDC #172851): 27.1g P · 213 kcal · 11.6g fat per 100g cooked.
Raw vs Cooked Ground Turkey Weight
Ground turkey loses ~25–30% weight during pan-broiling as water and fat render out. 4 oz raw (~113g) yields roughly 3 oz cooked (~85g) — the same protein mass, concentrated into less weight.
93/7 raw: 18.7g protein/100g → pan-broiled: 27.1g protein/100g. Cooking did not create protein — moisture was lost.
For burgers: weigh the cooked patty and log patty-cooked or 93/7 pan-broiled reference.
Protein in ¼ lb, ½ lb, and 1 lb Ground Turkey
At 93/7 raw: ¼ lb (~113g) ≈ 21.2g P · ½ lb (~227g) ≈ 42.5g P · 1 lb (~454g) ≈ 85.0g P.
At 99/1 raw: ¼ lb ≈ 27.8g P · ½ lb ≈ 55.9g P · 1 lb ≈ 111.7g P.
Meal prep: divide total cooked crumble weight by portions for repeatable daily entries.
Ground Turkey Protein per 100 Calories
At 93/7 raw: ~12.5g protein per 100 kcal.
At 99/1 raw: ~22.0g protein per 100 kcal — lean breast grind is much more protein-dense per calorie.
At 85/15 raw: ~8.6g protein per 100 kcal — higher fat lowers protein-per-calorie efficiency.
Ground Turkey vs Ground Chicken
Per 100g raw: ground turkey 93/7 — 18.7g P, 150 kcal vs standard ground chicken — 17.4g P, 143 kcal [1]. Very similar macros; turkey has more zinc and B12; chicken has more potassium in USDA references.
Breast-only grinds: turkey 99/1 — 24.6g P vs chicken breast-only — 23.1g P per 100g raw.
For food logging, match each product to its own reference — do not assume interchangeability without checking labels.
Using the Ground Turkey Nutrition Label
Labels typically show lean percentage (93% lean / 7% fat), serving size in ounces, protein per serving, and servings per tray.
Pre-seasoned or flavored grinds (Italian-style, etc.) may have added sodium — compare label sodium to plain USDA references.
When the label lean ratio matches 93/7, FDC #172850 is a reasonable generic reference; branded products may differ slightly.
Ground Turkey vs Chicken & Beef (per 100g raw unless noted)
| Food | Protein (g) | Calories (kcal) | Fat (g) | Protein / 100 kcal |
|---|---|---|---|---|
| Ground Turkey (93/7, raw) | 18.7 | 150 | 8.3 | 12.5 |
| Ground Turkey (99/1, raw) | 24.6 | 112 | 1.0 | 22.0 |
| Ground Chicken (standard, raw) | 17.4 | 143 | 8.1 | 12.2 |
| Ground Beef (93/7, raw) | 20.9 | 152 | 7.0 | 13.8 |
| Turkey Breast (skinless, roasted) | 30.1 | 147 | 2.1 | 20.5 |
Ground Turkey Protein by Fat Ratio (per 100g raw)
| Ratio | Protein (g) | Calories (kcal) | Fat (g) |
|---|---|---|---|
| 99/1 breast-only | 24.6 | 112 | 1.0 |
| 93/7 (FDC #172850) | 18.7 | 150 | 8.3 |
| 85/15 | 17.5 | 203 | 15.0 |
93/7 Ground Turkey: Raw vs Pan-Broiled (per 100g)
| Nutrient | Raw | Pan-broiled crumbles |
|---|---|---|
| Protein (g) | 18.7 | 27.1 |
| Calories (kcal) | 150 | 213 |
| Total Fat (g) | 8.3 | 11.6 |
| Selenium (mcg) | 22.0 | 29.8 |
Ground Turkey vs Ground Chicken (93/7 vs standard, raw per 100g)
| Nutrient | Ground turkey 93/7 | Ground chicken standard |
|---|---|---|
| Protein (g) | 18.7 | 17.4 |
| Calories (kcal) | 150 | 143 |
| Total Fat (g) | 8.3 | 8.1 |
| Zinc (mg) | 2.9 | 1.5 |
Practical Tips for Ground Turkey
- 1
Read the lean ratio on the label — 99/1 and 93/7 differ by 6g protein per 100g raw.
- 2
4 oz raw ≠ 4 oz cooked — expect ~25–30% weight loss when pan-broiling.
- 3
Log cooked crumbles with pan-broiled reference (27.1g/100g for 93/7).
- 4
Pre-seasoned grinds may have extra sodium — check the label.
- 5
Package label is best for your exact branded product when available.
Frequently Asked Questions — Ground Turkey
How much protein is in 4 oz ground turkey?
Does ground turkey fat percentage matter?
How does ground turkey compare with ground chicken?
Should I weigh ground turkey raw or cooked?
How much protein is in 1 lb ground turkey?
How much does ground turkey shrink when cooked?
Important Notice
Values from USDA FDC #172850 (93/7 raw) and #172851 (93/7 pan-broiled). 85/15 and 99/1 references estimated from USDA turkey dark meat and breast entries. Patty values estimated from cooking yield. Protein targets are mathematical only. Informational use — not medical advice.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2024). Turkey, ground, 93% lean, 7% fat, raw (FDC #172850); pan-broiled crumbles (FDC #172851). U.S. Department of Agriculture, Agricultural Research Service.