Diet & Weight Magazine

Turkey Protein

By Lazyguy

I happened to be at a store called Lunds the other day and noticed that they sell rotisserie turkey breast meat.  Too often we think of turkey as a meat to be served on holidays such as thanksgiving.  Given the attractive protein density and better than average essential amino acid profile turkey breast meat should be seen more on our plates.

Is Turkey Protein Complete?

The answer is an unequivocal yes.  Glance at the chart below.

Turkey Protein Complete

Protein Density of Turkey Breast

I knew turkey breast meat was lean but in the back of my mind I had assumed it was similar to chicken breast meat.  That assumption is more than a little off.  Here we’re looking at the density relative to calories or, equivalently, Calories per gram of protein.  Pure protein is roughly 4 Calories per gram an turkey breast is not all that much higher at 4.88 Calories per gram.  Note that chicken breast protein will cost you 5.32 Calories per gram a whole 0.44 Calories higher.  Not bad.

Source Density (Calories per g of protein)

Pure Protein 4.00

Pacific Cod 4.54

Egg Whites 4.77

Turkey Breast 4.88

Alaskan Halibut 5.11

Chicken Breast 5.32

Whey 4.40

Tofu, Soft 8.51

Lentils 12.86

Black Beans 14.90

Pinto Beans 15.87

Quinoa 27.27

Oatmeal 27.95

Brown Rice 48.28

Other Vitamins and Minerals in Turkey

The following values are for 100g of turkey breast meat.  What might be surprising to most of you is that turkey is a good source of selenium.


Sodium 42%

Selenium 33%

Vitamin B2/Riboflavin 19%

Phosphorus 16%

Potassium 9%

Zinc 9%

Vitamin C 9%

Vitamin B1/Thiamin 9%

Iron 8%

Comparison with Lentil and Soy Protein

The goal here isn’t to open a plant vs animal protein debate.  The goal here is to have benchmarks from both the animal protein space and the plant protein space so that we all have a point of reference.

Turkey, Soy and Lentil Protein Comparison

Comparison with Whey Protein

The comparison with whey is done for two reasons.  First, it’s a common protein source in the fitness world.   Second, whey is a fantastic source of leucine.  In the chart below we can see that, in terms of leucine, turkey protein does fairly well.

Turkey and Whey Protein Comparison


With the increasing availability of rotisserie turkey in supermarkets we no longer have to spend all day cooking the bird.  I think that was one of the biggest barriers to everyday consumption.  One word of warning though if you choose to go the deli meat route.  Deli meats tend to be highly processed and lose much of their protein, vitamin and mineral content (except the sodium that is added during processing.)  Whenever possible buy larger pieces as they tend to experience less loss of the above.

You Might Also Like :

Back to Featured Articles on Logo Paperblog

These articles might interest you :

  • Big Food Giants Manipulate Public Health Policy in China

    Food Giants Manipulate Public Health Policy China

    Coca-Cola is at it again. As soda sales decline in the United States and Europe, beverage companies look to emerging economies like China for growth. And, it... Read more

    The 15 January 2019 by   Dietdoctor
  • Jewellery for a Precious You

    Jewellery Precious

    Jewellery is always close to a woman’s heart. It completes her look and boost confidence. Considering the changing trends in jewellery fashion, it becomes... Read more

    The 15 January 2019 by   Dr.jenifer Sayyed
  • Rajshri Productions’ Next Is A Film On Friendship | Hum Chaar | Trailer

    Abhishek Dixit’s debut feature film Hum Chaar is a Bollywood film made under the banner of Rajshri’s film. Hum Chaar is written and directed by Abhishek Dixit. Read more

    The 15 January 2019 by   Themoviean
  • Saint Paul the First Hermit

    Saint Paul First Hermit

    Today is the feast day of Saint Paul the hermit. This is a sweet and delicate Oatmeal Bread topped with rolled oats and naturally sweetened with agave. Saint... Read more

    The 15 January 2019 by   Veronica46
  • Irupathiyonnaam Noottaandu | Teaser | Pranav Mohanlal | Arun Gopy

    Arun Gopy’s Irupathiyonnaam Noottaandu is an upcoming Malayalam action-drama feature film starring Pranav Mohanlal and Zaya David in the lead roles. Read more

    The 15 January 2019 by   Themoviean
  • A Year Of Body Positivity

    Year Body Positivity

    Last January, as I sat there on New Years eve all set to make the same old resolutions I've made year after year for as long as I can remember, I realised how... Read more

    The 15 January 2019 by   Sparklesandstretchmarks
  • Garden Bloggers Bloom Day – Jan 2019

    Garden Bloggers Bloom 2019

    Euphorbia rigidaWhen I went out to take the photos for this blog post I was surprised at how much was in flower dotted around the garden. Read more

    The 15 January 2019 by   Patientgardener