Protein rank and density: ground turkey (fat free)
Every 100 kcal of ground turkey (fat free) brings 21 g of protein. On that measure it ranks 4th of the 133 meats in this database and 30th of all 796 foods on the site. Measured by weight instead, its 31.7 g per 100 g ranks 12th in its group.
About 84% of the calories in ground turkey (fat free) come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Weight for weight, ground turkey (fat free) has 11.7 g of protein for each gram of fat (31.7 g against 2.71 g per 100 g).
Set against beef chuck roast, another meat entry in the database, a serving carries about 0.5 g more protein (beef chuck roast has 26.4 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is measured by weight at 85 g, and it covers about 54% of the 50 g FDA Daily Value for protein.
Made from skinless breast, which is why it beats standard ground turkey on protein per calorie.
Serving sizes
Protein in common portions of ground turkey (fat free)
Protein and calories in Ground turkey (fat free) for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
31.7 g
151 kcal
3 oz cooked (serving used here)
85 g
26.9 g
128 kcal
The USDA record lists no other household measure for this food; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in ground turkey (fat free)
The nine essential amino acids in Ground turkey (fat free), per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
2.61 g
2.22 g
82
lysine
2.83 g
2.41 g
89
valine
1.47 g
1.25 g
46
isoleucine
1.42 g
1.21 g
45
threonine
1.45 g
1.23 g
46
phenylalanine
1.23 g
1.05 g
39
methionine
0.931 g
0.79 g
29
histidine
0.937 g
0.8 g
30
tryptophan
0.36 g
0.31 g
11
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
How much protein is in 100 g of ground turkey (fat free)?
31.7 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 26.9 g.
How much protein do you get per 100 calories of ground turkey (fat free)?
21 g. That figure divides its 31.7 g of protein per 100 g by its 151 kcal per 100 g, so it does not depend on serving size.
Is the protein in ground turkey (fat free) complete?
Yes. The protein in ground turkey (fat free) supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of ground turkey (fat free)?
About 54%. One 3 oz cooked serving has 26.9 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #172848 (Turkey, ground, fat free, pan-broiled crumbles), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.