7 Turkey Cuts Ranked by Protein Content, from Highest to Lowest

Minimize of Meat 
Quantity
Protein 

Turkey breast (skinless, raw)
4 ounces
26.8 g

Turkey thigh (skinless, raw)
4 ounces
24.1 g

Floor turkey (raw)
4 ounces
22.3 g

Turkey sub on white 
6 inch 
16.8 g 

Turkey breakfast sausage (raw) 
3 hyperlinks
13.4 g 

Sliced turkey breast lunch meat
4 slices
9.5 g

Turkey bacon (raw)
3 slices
4.7 g

When deciding on turkey, it is best to prioritize recent turkey cuts like a breast or thigh. Intention to restrict processed choices like turkey bacon, sausage, and lunch meats. Whereas the protein in these merchandise continues to be comparatively excessive, you lose some vital vitamins and acquire rather more sodium.

For example, 4 slices of turkey lunch meat comprise 898 milligrams of sodium in comparison with one 4-ounce piece of turkey breast, which has 128 milligrams of sodium earlier than being cooked.

Since you may management the components added to your uncooked turkey breast, you may restrict your sodium consumption, which needs to be lower than 2,300 milligrams a day. When you have a coronary heart situation, your healthcare supplier might suggest even much less sodium per day.

Protein in an Common Portion

Turkey breast is a superb supply of lean protein, particularly if the pores and skin has been eliminated.

A 4-ounce piece of turkey breast with the pores and skin eliminated has about 27 grams of protein. Your complete breast, which might be rather more than the common particular person would eat, accommodates 419 grams of protein.

As soon as the turkey is roasted, a 3-ounce serving of cooked turkey breast with the pores and skin eliminated accommodates over 25 grams of protein. A whole cooked breast accommodates 425 grams of protein.

Why Turkey Protein Is Useful

Turkey, which is low in fats and excessive in vitamins, is a helpful supply of protein. It accommodates amino acids that assist help muscle development. It is also notably excessive within the amino acid arginine. Arginine might assist increase coronary heart well being by maintaining your arteries open and relaxed.

Turkey is a wealthy supply of B nutritional vitamins, notably vitamin B12. These B nutritional vitamins have many essential roles within the physique, together with supporting muscle well being and selling pink blood cell formation.

It is also a great supply of selenium and phosphorus. These minerals might regulate your metabolism and help bone well being.