Ground Turkey
How Many Calories in Ground Turkey? Nutrition Facts and Benefits
Ground turkey is a versatile, lean protein made by grinding turkey meat (often a mix of white and dark cuts). It’s popular in many cuisines and works well in burgers, meatballs, tacos, sauces, and bowls. The nutrition profile can vary by fat percentage and cooking method, but it’s generally considered a nutrient-dense, lower-fat alternative to many red meats.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked, ~93% lean) | 203 kcal | 0 g | 27 g | 9 g | 0 g | 90 mg |
| 2 | 1 serving (200 g) | 406 kcal | 0 g | 54 g | 18 g | 0 g | 180 mg |
Health Benefits of Ground Turkey
- Excellent source of high-quality protein that supports muscle repair and maintenance.
- Provides B vitamins (B6, niacin, B12) and minerals like selenium, zinc, and phosphorus.
- Typically lower in saturated fat than many red meats, supporting heart-conscious diets.
- Can aid satiety and weight management when portioned appropriately.
- Works well in balanced meals with whole grains and vegetables for a nutrient-dense plate.
Serving and Consumption Tips
- Choose your leanness: 93–99% lean for lower fat; 85–90% for more juiciness.
- Cook with minimal oil (grill, bake, sauté) and avoid overcooking to keep it tender.
- Season with herbs, spices, garlic, paprika, cumin, or chili instead of excess salt.
- Cook to a safe internal temperature of 74°C/165°F.
- Pair with whole grains (brown rice, quinoa) and veggies, or use in lettuce wraps for lighter meals.
- Drain rendered fat if using higher-fat blends to reduce calories.
- Refrigerate leftovers within 2 hours and consume within 3–4 days, or freeze for longer storage.