Calories in Ground Turkey: Full Nutrition Breakdown
How many calories are in ground turkey? Breakdown of 93/7 and 85/15 varieties with full nutrition facts and FAQ.
Ground turkey is a popular lean protein choice and a common substitute for ground beef in many recipes. It is available in different lean-to-fat ratios, with 93/7 (93% lean, 7% fat) and 85/15 being the most widely sold varieties. Ground turkey is rich in protein, B vitamins, and selenium while being lower in saturated fat than most ground beef.
Calories by serving size:
| Serving | Weight | Calories | Protein | Total Fat | Saturated Fat | Cholesterol |
|---|---|---|---|---|---|---|
| 93/7 cooked (3.5 oz) | 100 g | 170 kcal | 21 g | 9.4 g | 2.5 g | 84 mg |
| 93/7 cooked (4 oz patty) | 113 g | 192 kcal | 24 g | 10.6 g | 2.8 g | 95 mg |
| 85/15 cooked (3.5 oz) | 100 g | 219 kcal | 20 g | 14.6 g | 3.8 g | 89 mg |
| 85/15 cooked (4 oz patty) | 113 g | 247 kcal | 23 g | 16.5 g | 4.3 g | 101 mg |
| 93/7 raw (4 oz) | 113 g | 150 kcal | 22 g | 7 g | 2 g | 72 mg |
| 85/15 raw (4 oz) | 113 g | 190 kcal | 19 g | 12 g | 3.3 g | 78 mg |
Ground turkey is also a good source of niacin (vitamin B3), vitamin B6, and zinc. Choosing 93/7 lean ground turkey provides a high-protein, lower-fat option suitable for calorie-conscious diets, while the 85/15 variety offers more flavor and moisture from its higher fat content.
Frequently Asked Questions (FAQ)
What is the difference between 93/7 and 85/15 ground turkey?
The numbers represent the lean-to-fat ratio by weight. 93/7 ground turkey is 93% lean meat and 7% fat, containing about 170 calories per 3.5 oz cooked, while 85/15 has 15% fat and contains roughly 219 calories for the same serving. The leaner 93/7 variety has about 5 fewer grams of total fat per serving.
Is ground turkey healthier than ground beef?
Ground turkey is generally lower in total fat and saturated fat compared to ground beef of a similar lean ratio. For example, 93/7 ground turkey has about 9.4 grams of fat per 3.5 oz cooked, compared to roughly 11 grams in 93/7 ground beef. Both are excellent protein sources, but turkey edges ahead for those watching saturated fat intake.
How much protein is in ground turkey?
A 3.5 oz (100 g) serving of cooked 93/7 ground turkey provides approximately 21 grams of protein. The slightly fattier 85/15 variety offers about 20 grams per serving. This makes ground turkey one of the more protein-dense meat options available.
Is ground turkey a good option for weight loss?
Yes, particularly the 93/7 lean variety. With 170 calories and 21 grams of protein per 3.5 oz cooked serving, it provides a favorable protein-to-calorie ratio that supports muscle maintenance during a calorie deficit. Its versatility in recipes also makes it easy to incorporate into a variety of healthy meals.
What are the best cooking uses for ground turkey?
Ground turkey works well in burgers, meatballs, taco fillings, pasta sauces, and stir-fries. The 85/15 variety is better for burgers and meatballs where moisture and flavor matter, since the extra fat keeps the meat from drying out. The leaner 93/7 version is ideal for chili, sauces, and casseroles where the turkey absorbs flavors from other ingredients.
What is the difference between 93/7 and 85/15 ground turkey?
Is ground turkey healthier than ground beef?
How much protein is in ground turkey?
Is ground turkey a good option for weight loss?
What are the best cooking uses for ground turkey?
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