Protein synthesis plateaus at 1.6 g/kg/day. More adds little (Morton et al., Br J Sports Med 2018). Per 100 g turkey: 220 kcal, 27.1 g protein, 11.6 g fat. Turkey breast is the leanest poultry option — comparable to fish in fat content.
How should I track Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles?
Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles is high in zinc. The simplest way to track Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
