Ever wondered how much protein you’re really getting from that pound of turkey breast? Whether you’re meal prepping, tracking macros, or just curious about your protein intake, I’ve got the answer.

The Protein Power of Turkey Breast: How Much Bang for Your Buck?

Let’s cut right to the chase: a pound (454 grams) of turkey breast packs about 110-115 grams of protein depending on the cut and how it’s prepared.

But there’s more to this story than just one number.

The Turkey Breast Protein Breakdown

Different sources report slightly different numbers:

• JENNIE-O® Extra Lean Ground Turkey Breast gives us 28 grams of protein per 4-ounce serving. Do the math (multiply by 4 to get a pound) and you end up with 112 grams of protein per pound of their product.

• According to Healthline, 100 grams of turkey breast contains about 24-29 grams of protein. If we use the average (26.5g) and multiply it out for a pound (454g), we get roughly 120 grams of protein.

• The USDA nutrition database shows that roasted turkey breast is about 30% protein by weight, which translates to approximately 136 grams per pound for super lean cuts.

• Medical News Today reports around 29 grams of protein per 100 grams of roasted turkey with skin, giving us about 131 grams per pound.

Why Do These Numbers Vary?

The protein content in turkey breast varies for several reasons (and no, it’s not just to confuse you):

1. Skin on vs. skinless – Skinless turkey breast has a higher protein concentration because skin adds fat but not much protein.

2. Cooking method – Roasting, grilling, or frying affects moisture content, which changes the protein-to-weight ratio. As turkey cooks, it loses water and becomes more protein-dense per ounce.

3. Ground vs. whole – Ground turkey breast might have slightly different nutritional values than a whole breast.

4. Brand differences – Different turkey producers may have birds with varying nutritional profiles.

Turkey Breast Nutritional Profile: More Than Just Protein

Turkey breast isn’t just a protein powerhouse—it’s a nutritional MVP. For every 100 grams of skinless turkey breast, you’re getting:

• Calories: ~120-130 kcal
• Protein: ~25-29 grams
• Fat: 1-3 grams
• Carbs: 0 grams (yep, ZERO!)

It’s also loaded with B vitamins (especially B3 and B6), selenium, and phosphorus, which support energy metabolism and immune function.

What This Means for Your Meal Planning

If you’re tracking macros (and who isn’t these days?), here’s what you need to know about a pound of turkey breast:

• Protein: About 110-115 grams
• Calories: Roughly 480-520 kcal
• Fat: Approximately 10-12 grams

This makes turkey breast one of the leanest protein sources you can find. Compare that to a pound of 80/20 ground beef, which has around 80 grams of protein but over 1,200 calories!

Practical Applications: Meal Prep Like a Pro

Here’s how to use this information in real life:

1. Meal prepping for muscle gain: If you need 30g of protein per meal, a quarter-pound of turkey breast will get you there with minimal fat.

2. Cutting calories but keeping protein high: Turkey breast gives you more protein per calorie than almost any other meat.

3. Post-workout nutrition: With its high protein content and minimal fat, turkey breast is perfect for post-workout recovery meals.

4. Family meal planning: When cooking for multiple people with different protein needs, you can easily calculate how much turkey to prepare.

Personally, I’ve found that pre-cooking a few pounds of turkey breast on Sunday makes weekday meal prep a breeze. Slice it, dice it, shred it—it’s versatile enough to keep meals interesting all week.

The Bottom Line

If someone asks you how much protein is in a pound of turkey breast, you can confidently say 110-115 grams without missing a beat.

Turkey breast is a lean, high-quality protein source that deserves a place in any nutrition-focused diet. Whether you’re building muscle, losing fat, or just trying to eat healthier, turkey breast delivers serious nutritional value.

And hey, next time you’re debating between chicken and turkey breast, remember that they’re nearly identical in protein content—so mix it up and keep your taste buds guessing!