How much protein is in a turkey burger?

How much protein is in a turkey burger?


Turkey burgers have become a popular alternative to traditional beef burgers due to their leaner meat and potential health benefits. One important aspect of any food item is its nutritional content, including the amount of protein it provides. In this article, we will explore how much protein is typically found in a turkey burger and discuss its significance in a balanced diet.

Protein Content in Turkey Burgers

Turkey burgers are known for being a good source of protein. The exact protein content can vary depending on factors such as the size of the burger and the specific recipe used. On average, a 4-ounce (113-gram) turkey burger provides around 22 grams of protein. This accounts for approximately 44% of the recommended daily intake of protein for an average adult.

It is important to note that the protein content may differ slightly depending on the type of turkey meat used. Ground turkey breast, for example, tends to have a higher protein content compared to ground turkey that includes dark meat or skin. Therefore, if you are specifically looking to maximize your protein intake, opting for ground turkey breast may be a preferable choice.

Benefits of Protein in Turkey Burgers

Protein is an essential macronutrient that plays a crucial role in various bodily functions. Consuming an adequate amount of protein is vital for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails. Protein also helps to keep you feeling full and satisfied, which can be beneficial for weight management.

Turkey burgers offer a leaner protein option compared to beef burgers. They are generally lower in saturated fat and calories, making them a healthier choice for individuals looking to reduce their intake of these nutrients. Additionally, turkey meat is a good source of other essential nutrients such as iron, zinc, and B vitamins.

Incorporating Turkey Burgers into a Balanced Diet

Including turkey burgers as part of a balanced diet can provide a variety of nutrients while still satisfying your protein requirements. To make a turkey burger even healthier, consider using whole wheat buns or lettuce wraps instead of white bread buns. Adding a variety of vegetables, such as lettuce, tomatoes, and onions, can further enhance the nutritional value of the burger.

It is important to remember that while turkey burgers can be a nutritious choice, they should be consumed as part of an overall balanced diet. Incorporating a variety of protein sources, such as lean meats, fish, legumes, and dairy products, ensures that you receive a wide range of essential amino acids and other nutrients.


Turkey burgers are a delicious and nutritious alternative to beef burgers, offering a lean source of protein. With an average of 22 grams of protein per 4-ounce turkey burger, they can contribute significantly to meeting your daily protein needs. By choosing turkey burgers over beef burgers, you can enjoy the benefits of a lower saturated fat and calorie content while still satisfying your taste buds.


– Mayo Clinic:
– U.S. Department of Agriculture:
– Healthline: