Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
250g of raw turkey mince has about 50g of protein. Turkey mince: 20g protein per 100g, or 14g per 100 calories. A typical 150g raw serving provides about 30g protein, ranking sixth of the 12 everyday staples compared here.
Reference estimates, not a current label for every brand. Check the label on your own pack.
Food tip: Check the label for the mince you buy. Fat percentages vary, and oil or sauce adds to the finished meal.
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Protein and calories are one part of the label. See processing Levels 1–4 with real examples; levels are estimates, not health scores.
There's around 20g of protein per 100g of turkey mince (raw), so a typical 150g serving gives you roughly 30g. 250g of mince has about 50g. That works out to 14g of protein per 100 calories, which makes turkey mince the #6 most protein-dense of the 12 everyday staples we track. See the full protein density ranking.
Nobody weighs out exactly 100g. Here's what turkey mince gives you at the weights you actually cook with — grams of protein and calories for each, worked out from the 20g of protein and 143 kcal per 100g.
| Portion | Protein | Calories |
|---|---|---|
| 100g | 20g | 143 kcal |
| 150g typical serving | 30g | 214 kcal |
| 200g | 40g | 286 kcal |
| 250g | 50g | 358 kcal |
| 500g | 100g | 715 kcal |
| 1 kg | 200g | 1430 kcal |
So 500g of turkey mince is about 100g of protein for roughly 715 calories. Raw and cooked weights differ — meat and fish lose water in the pan, so 500g raw comes out lighter cooked while the protein stays put. Weigh raw to match these figures.
Turkey mince carries roughly 143 kcal per 100g (about 214 kcal in a 150g serving). The most useful way to judge a food for fat loss isn't per 100g — it's what you get for every 100 calories you eat. Here's how turkey mince stacks up per 100 calories:
| Per 100 calories | Protein | Carbs | Fat |
|---|---|---|---|
| Turkey mince | 14g | 0g | 4.9g |
The higher the protein figure here, the more filling turkey mince is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.
Reference values used per 100g: 143 kcal · 20g protein · 0g carbs · 7g fat (raw). These are reference estimates, not a current label for every brand. Each portion is calculated as its weight in grams ÷ 100 × the reference value. Check your own pack for its nutrition and preparation basis. Selected branded examples below have their own values.
These selected product examples have their own nutrition values, which can differ from the reference figures above. Check your current pack. A photo appears only where the public dataset has a confirmed barcode match against Open Food Facts.
At 30g of protein per 150g serving, hitting a 150g daily protein target from turkey mince alone would take about 5.0 servings. In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.
That is protein in a portion, not a whole day's target. The daily protein guide explains how to estimate your needs and spread them across normal meals.
There's about 20g of protein per 100g of turkey mince (raw). A typical 150g serving delivers roughly 30g of protein.
About 100g of protein, for roughly 715 calories. 200g gives you around 40g. The full portion table above runs from 100g to 1kg, all worked out from the 20g per 100g figure.
It carries about 14g of protein per 100 calories, ranking #6 of the 12 everyday staples we compare for protein density. The higher that number, the more protein you get for the calories you eat.
It's a standard item at Tesco, Aldi, Lidl and SuperValu in Ireland. Selected branded examples above use their own nutrition values; check your current pack.
