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How Much Protein Is in Turkey?

Here's How Much Protein Is Actually in Turkey

Turkey can be added to a veggie salad, piled high between two slices of sprouted whole-grain bread, or included in your morning omelet — and that's a good thing. The lean meat is a good source of energizing B vitamins, as well as minerals like iron, zinc, and potassium. Perhaps best of all is its protein content, which hovers around 29 to 30 grams per 3.5-ounce serving. (That's even more than chicken!) Protein is an ace at helping you feel full, satiated, and satisfied, and getting enough can help you reach and maintain a healthy weight.

For all the protein, there's little fat in this package, especially if you choose white meat. Surprisingly, even dark meat isn't the fat bomb you might expect. Whether or not you choose to eat the skin is what really jacks up the fat content.

Here's a look at how your options compare:

TYPE OF MEAT CALORIES FAT (G) CARBS (G) PROTEIN (G)
White meat, no skin 135 <1 0 30
White meat, with skin 153 3 0 29
Dark meat, no skin 162 4 0 29
Dark meat, with skin 193 7 0 29

*Nutrition facts reflect a standard 3.5-ounce serving.

Image Source: POPSUGAR Photography / Nicole Perry
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