Turkey Breast (roasted)
29.0gprotein / 100g135 cal · 1.0g fat · $ · Quality 0.93
Ground Beef (93/7 lean)
22.0gprotein / 100g152 cal · 8.0g fat · $ · Quality 0.92
Turkey Breast (roasted) delivers a clearly higher protein density than Ground Beef (93/7 lean) — 29.0g vs 22.0g per 100g, a gap of 7.0g that adds up fast across multiple servings.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
Turkey Breast (roasted)'s typical serving also delivers more leucine (2250mg vs Ground Beef (93/7 lean)'s 1750mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Turkey Breast (roasted) wins clearly. Choose Ground Beef (93/7 lean) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Turkey Breast (roasted) | Ground Beef (93/7 lean) |
|---|---|---|
| Protein | 29.0g | 22.0g |
| Calories | 135 | 152 |
| Fat | 1.0g | 8.0g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.93 | 0.92 |
| Relative cost | $ | $ |
| Prep time | 60 min | 10 min |
Frequently asked
Which has more protein, turkey breast (roasted) or ground beef (93/7 lean)?
Turkey Breast (roasted) has 29.0g of protein per 100g compared to Ground Beef (93/7 lean)'s 22.0g.
Which is lower in calories?
Turkey Breast (roasted) is lower in calories per 100g, at 135 vs the other's 152.