Ground turkey serving size, weights and 30 g of protein
Here a serving of cooked ground turkey is counted as 4 oz (113 g), with 230 calories and 31 g protein. For 30 g of protein you need 3.9 oz (110 g), about 1 1/3 patties (from 4 oz raw), with 223 calories.
Serving sizes of cooked ground turkey
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 patty (from 4 oz raw) | 2.9 oz (82 g) | 166 calories | 22.4 g | 0 g | 8.5 g |
| 1 oz | 1 oz (28 g) | 58 calories | 7.8 g | 0 g | 2.9 g |
| 100 g | 3.5 oz (100 g) | 203 calories | 27.4 g | 0 g | 10.4 g |
What 3.5 oz (100 g) of ground turkey looks like
3.5 oz (100 g) of cooked ground turkey is 3.5 oz, or about 1 1/4 patties (from 4 oz raw). It has 203 calories, 27.4 g protein, 0 g carbs and 10.4 g fat. One patty (from 4 oz raw) weighs 2.9 oz (82 g).
How much ground turkey for 30 g of protein
There is 27.4 g of protein in 3.5 oz (100 g) of cooked ground turkey. 30 g of protein takes 3.9 oz (110 g), about 1 1/3 patties (from 4 oz raw), which comes with 223 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 2.6 oz (73 g) | 1 patty (from 4 oz raw) | 148 calories |
| 30 g | 3.9 oz (110 g) | 1 1/3 patties (from 4 oz raw) | 223 calories |
| 40 g | 5.2 oz (146 g) | 1 3/4 patties (from 4 oz raw) | 297 calories |
| 50 g | 6.4 oz (183 g) | 2 patties (from 4 oz raw) | 371 calories |
Weights are for the form named above. Raw and cooked weights differ, see below.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Cooked ground turkey | 1 patty (from 4 oz raw): 2.9 oz (82 g) | 203 calories | 27.4 g |
| Raw ground turkey | 1 patty (4 oz): 4 oz (114 g) | 148 calories | 19.7 g |
100 g (3.5 oz) of raw ground turkey makes about 72 g (2.5 oz) of cooked ground turkey. So 4 oz raw cooks down to about 2.9 oz, and a 4 oz cooked portion starts as about 5.6 oz raw.
Estimate: the protein is assumed to stay in the meat, so the weight changes by the ratio of protein per 3.5 oz (100 g) USDA measured raw and cooked. Fat and juices drip out during cooking, and some protein leaves with them, so the real cooked weight can be a little lower.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-13)
- Cooked ground turkey: Turkey, Ground, cooked, FDC ID 171506 (SR Legacy, published 2019-04-01)
- Raw ground turkey: Turkey, Ground, raw, FDC ID 171505 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.