How much protein in a turkey burger?

How much protein in a turkey burger?


Turkey burgers have become a popular alternative to beef burgers for those looking for a leaner protein option. But how much protein does a turkey burger actually contain? In this article, we will delve into the nutritional content of turkey burgers and explore their protein content in detail.

Nutritional Content of Turkey Burgers

Turkey burgers are known for their high protein content, making them a favorite among fitness enthusiasts and health-conscious individuals. The protein content in a turkey burger can vary depending on the size and ingredients used. However, on average, a 4-ounce (113 grams) turkey burger contains approximately 22 grams of protein.

Protein Benefits and Importance

Protein is an essential macronutrient that plays a crucial role in various bodily functions. It is responsible for building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system. Including an adequate amount of protein in your diet is important for maintaining muscle mass, promoting satiety, and aiding in weight management.

Comparing Protein Content to Other Foods

When compared to other common protein sources, turkey burgers fare quite well. For instance, a 4-ounce beef burger contains approximately 28 grams of protein, while a 4-ounce chicken breast provides around 35 grams of protein. Although turkey burgers may have slightly less protein than beef or chicken, they are still a great option for those seeking a leaner protein source.

Factors Affecting Protein Content

The protein content in a turkey burger can be influenced by various factors. The type of turkey meat used, whether it is ground turkey breast or a combination of dark and white meat, can affect the overall protein content. Additionally, the cooking method and any added ingredients, such as breadcrumbs or seasonings, may also impact the protein content.

Protein Quality in Turkey Burgers

Protein quality is determined by the presence and proportion of essential amino acids in a food source. Turkey meat is considered a high-quality protein source as it contains all the essential amino acids required by the body. This makes turkey burgers an excellent choice for individuals looking to meet their protein needs.

Additional Nutritional Benefits

Apart from being a good source of protein, turkey burgers offer other nutritional benefits. They are lower in fat compared to beef burgers, making them a healthier option for those watching their fat intake. Turkey meat also contains essential vitamins and minerals, including iron, zinc, and B vitamins, which are important for overall health and well-being.


Turkey burgers are a nutritious and protein-packed option for individuals looking to incorporate lean protein into their diet. With an average protein content of around 22 grams per 4-ounce serving, turkey burgers provide a substantial amount of this essential macronutrient. Whether you’re a fitness enthusiast or simply seeking a healthier alternative to traditional beef burgers, turkey burgers are a delicious and nutritious choice.


– Mayo Clinic:
– United States Department of Agriculture (USDA):
– Healthline: