How Much Protein In 4 oz Turkey Breast?

By: Jeremy Fox, CNC, CPTUpdated: March 26, 2024

Turkey breast is a high-protein, low-calorie alternative to chicken. And it can be a year-round addition to your healthy meal plan.

But just how much protein is in a 4 oz turkey breast? The answer depends on how you purchase the turkey and when you weigh it.

So read on to find out how much protein is in every kind of turkey breast. Plus, see how that compares to other high-protein foods.

4 oz Turkey Breast Protein Calories

4 Oz Turkey Breast Protein

First, it’s essential to realize that 4 ounces of turkey breast can have different nutritional values depending on whether you weigh it raw or cooked.

In addition, a turkey breast can come with or without skin and bones. And protein content can vary between brands due to other factors such as water content.

Factors That Affect Turkey Breast Protein Content:

  • Raw vs. Cooked
  • Bone-In vs. Bone-Out
  • Skin-On vs. Skinless
  • Retained Water %

Now let’s look at some different types of turkey breasts to see how much protein is in a 4 oz portion.

4 Oz Turkey Breast Protein (Raw)

The boneless and skinless variety is the most common form of turkey breast you’ll find in most supermarkets. And it’s also the healthiest choice due to the high protein and low fat content.

According to the USDA nutrition database, a 4 oz raw skinless turkey breast has 27 grams of protein. And with no carbs and just 1.7 grams of fat, that comes to about 130 calories.

4 oz Turkey Breast Protein Raw Boneless Skinless

4 Oz Turkey Breast Protein (Cooked)

After cooking, a turkey breast loses about 25% of its weight. So if you start with 4 oz of turkey, it only weighs about 3 oz after cooking.

However, that 3 oz of cooked meat would still have the original 27g of protein since the weight lost is from water evaporation and not meat degradation.

With this in mind, we can also calculate the amount of protein in cooked turkey by taking the raw protein amount and dividing it by 0.75. For example, 4 oz of cooked turkey breast has about 36g of protein (27g / 0.75 = 36g).

Knowing the protein content of cooked turkey breast is beneficial when you meal prep large quantities of meat to divide up later. But remember that the exact protein amount can vary depending on the cooking method, temperature, and duration.

4 oz Turkey Breast Protein Cooked

4 Oz Turkey Breast Protein (Skin-On)

Another factor to consider is whether the turkey breast has skin. The reason is that the skin contains more fat and less protein than the meat itself.

According to food database listings, a 4 oz turkey breast with skin has about 25 grams of protein. And, with upwards of 8 grams of fat, the skin-on breast has about 180 calories.

Of course, you can reduce the amount of fat and calories by draining off the excess oil after cooking the turkey. But a turkey breast with skin will generally have more fat than a skinless breast.

4 oz Turkey Breast Protein Skin On

4 Oz Turkey Breast Protein (Bone-In)

Turkey breasts with skin often come with the bone still in them. And the bone displaces the amount of meat.

On average, the breastbone accounts for about half of the bone-in turkey breast weight. So a 4 oz turkey breast with the bone would only contain about 2 ounces of meat.

Therefore, a 4 oz bone-in, skin-on turkey breast has roughly 12 grams of protein.

4 oz Turkey Breast Protein Skin and Bone

In case you’re wondering, yes, it is possible to remove the skin from a bone-in turkey breast. And you can also weigh a skin-on turkey breast after cooking.

So here is a table showing all the different combinations of turkey breast types with their corresponding protein, fat, and calorie content.

With this table, it’s easy to see why the boneless, skinless turkey breast is the best option for getting the most protein with the fewest calories.

Table 1. 4 oz Turkey Breast Protein By Type

Turkey Breast Type Protein Fat Calories
Raw, Boneless, Skinless 26.8 g 1.7 g 129
Cooked, Boneless, Skinless 35.7 g 2.2 g 172
Raw, Bone-In, Skin-On 12.5 g 4.0 g 89
Raw, Bone-In, Skinless 13.4 g 0.9 g 65
Raw, Skin-On, Bone Removed 24.9 g 8.0 g 178
Cooked, Skin-On, Bone Removed 33.2 g 10.6 g 237

Bear in mind these are numbers are approximations based on averages from a nutrition database. You should still check the label to verify the macros and calories.

How To Measure 4 oz Turkey Breast

Of course, most turkey breasts don’t weigh exactly 4 ounces. So how do you measure a 4 oz serving? I have a few different ways to do it – with or without a scale.

With No Scale

First, you could try to buy packages of turkey breasts in 4 oz increments such as 12, 16, 20, 24, etc. Usually, turkey is sold by the pound, which would be 0.75, 1.00, 1.25, and 1.50 lbs.

Next, cook all the turkey and divide it into equal portions. For example, if you bought 1.00 lb (16 oz) of turkey breasts, you would divide it into four equal portions after cooking (16 oz / 4 servings = 4 oz per serving).

Don’t worry about being perfect. For example, if one portion is 3.5 oz and another is 4.5 oz, that’s okay! Because, over a few days, it all evens out.

Cooked Turkey Breast Nutrition

As you can see, with a bit of math, you never have to weigh anything!

With Scale

I understand most people don’t want to do math in the kitchen. So instead, you could measure turkey with a kitchen scale before or after cooking.

Before cooking, weigh a multiple of 4 oz of turkey breast on your scale (12, 16, 20, etc.)

Or wait until after cooking to weigh the turkey so you don’t have to mess with raw meat. Remember that turkey loses about 25% of its weight during cooking.

In practical terms, you should weigh 3 oz portions after cooking to get the same protein content as 4 oz of raw turkey breast.

bodybuilding meal plan

Custom Meal Plan

Get a personalized meal plan designed specifically for your body and lifestyle. Including custom recipes formulated to fit your macros and calories – no counting required!

All this for just $13.99/mo! Click here to choose your plan.

4 oz Turkey Breast Protein Comparison

While turkey breast is one of the best protein sources, you may not feel like eating it every day. So the table below shows how much protein is in 4 oz of other meats, including the fat and calories.

I’ve also added a column showing a ratio of how many calories come from protein. As you can see, turkey breast is comparable to chicken breast with regard to the macros and protein-to-calorie ratio.

Table 2. 4 oz Turkey Breast Protein & Calorie Comparison

Protein Source Protein Fat Calories Protein:Calorie
Chicken Breast (Skinless) 26.0 g 1.5 g 120 0.867
Turkey Breast (Skinless) 26.8 g 1.7 g 129 0.831
Pork Chop 23.3 g 10.8 g 189 0.493
Atlantic Salmon 23.0 g 15.3  g 229 0.402
Sirloin Steak 22.8 g 16.3 g 236 0.386

How Much Protein Do You Need Per Day?

Now you know that turkey breast is an excellent source of protein. But how much protein do you need in a day?

Well, your ideal daily protein intake depends on your body size, exercise habits, and fitness goals. Try my free Protein Intake Calculator to find out how much protein you need.

More High Protein Food Nutrition Facts

In this article, you saw a snapshot of the nutrition facts for several high-protein foods. But like turkey breasts, protein content can vary depending on the type of meat you purchase and how you cook it.

So check out these related articles to learn more about the nutrition in your favorite foods.

Ground Turkey Protein – 85, 93, and 99% Lean

Chicken Breast Protein Raw vs Cooked

Whole Cornish Hen Calories & Protein

Steak Protein by Cut of Meat

Salmon Protein by Species

Protein in Shrimp by Cooking Method

Pork Chop Protein per Ounce

Chicken Thigh Protein Boneless vs Bone-In

Ground Beef Protein by Percentage

With this information, you’re on your way to being a meal prep master! But why stop learning now? Check out some of my other informative content below.

Share with your community and get the conversation started!

Go to Top