Protein synthesis plateaus at 1.6 g/kg/day. More adds little (Morton et al., Br J Sports Med 2018). Per 100 g turkey: 115 kcal, 20.2 g protein, 3.5 g fat. Turkey breast is the leanest poultry option — comparable to fish in fat content.
How should I track Turkey, thigh, raw?
Turkey, thigh, raw is high in zinc. The simplest way to track Turkey, thigh, raw 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.
