How Many Calories Are in Cooked Ground Turkey?

Ground turkey is a lean, versatile protein that can be used in everything from burgers to chili to meatballs. But many health-conscious eaters wonder – just how many calories are in cooked ground turkey? This article will break down the nutrition facts, calories, and health benefits of this popular ground meat.

An Overview of Ground Turkey’s Nutrition

Ground turkey comes from turkeys bred specifically for meat production. It contains both white and dark meat and is much leaner than ground beef

• A 4-ounce serving of cooked ground beef contains around 300 calories and 23 grams of fat.

• A 4-ounce serving of cooked ground turkey has roughly 160 calories and just 7 grams of fat.

Ground turkey is not only lower in calories and fat than beef, but it also packs more protein per serving. Let’s explore the nutrition details further.

Ground Turkey Nutrition Facts Per Serving

According to the USDA, 4 ounces (113 grams) of cooked ground turkey contain:

• Calories: 160
• Protein: 27 grams
• Fat: 7 grams
• Saturated Fat: 2 grams
• Carbs: 0 grams

With no carbs and nearly a third of your daily protein needs, ground turkey provides excellent nutrition in relatively few calories. Its protein content surpasses most cuts of beef, chicken, and pork.

Comparing Fat Content by Type of Ground Turkey

Calorie and fat content can vary based on which type of ground turkey you select:

• Lean ground turkey: Typically 7-10% fat; 130 calories and 3g fat per 4 oz serving
• Regular ground turkey: Usually 15-20% fat; 160 calories and 7g of fat per 4 oz serving
• Ground turkey breast: Extremely lean with just 2-5% fat; 120 calories and 1g of fat per 4 oz serving

As you can see, ground turkey breast is the leanest option. But even regular ground turkey has far less fat than the equivalent amount of ground beef.

How Does Cooking Method Impact Calories?

Cooking method can alter the calorie count of ground turkey slightly:

• Ground turkey cooked on the stovetop or grilled will have the fewest calories, around 150-170 per 4 oz cooked.
• Ground turkey that is baked or broiled generally has 10-15 more calories per serving.
• Breaded or fried ground turkey can pack over 200 calories per 4 oz, but also adds carbs and fat.

For maximum leanness, stick to stovetop, grilling, or broiling. Avoid fried turkey burgers or nuggets.

Typical Serving Sizes of Ground Turkey

• As a general rule, a serving of ground turkey is about 4 ounces cooked, which provides around 160 calories.

• An average turkey burger patty is 4-5 ounces, equaling 180-200 calories.

• A single turkey meatball averages around 50 grams, or approximately 140-150 calories.

• When added to chili or pasta sauce, most recipes use 8-12 ounces of ground turkey to serve 4-6 people.

• If you eat a portion from a batch of cooked turkey, limiting it to 4-6 ounces per serving is a good target for calories and portion control.

Calorie Differences in Lean Meat Products

How does ground turkey compare to other popular lean protein foods?

Ground turkey contains a few more calories per serving than chicken or pork tenderloin, but far fewer than lean ground beef.

Benefits of Choosing Ground Turkey

Eating ground turkey in place of red meat provides many potential health upsides:

• Lower in saturated fat and cholesterol – Reducing risk of heart disease.
• High in protein – Helping to build muscle, curb hunger, and aid weight loss.
• Rich in vitamins and minerals – Including B6, zinc, and selenium.
• Versatile and budget-friendly – Easy to cook, use in recipes, and find on sale.

With its impressive nutrition stats and culinary flexibility, ground turkey makes an excellent addition to any healthy diet.

The Bottom Line

So how many calories are in cooked ground turkey? A 4-ounce serving of cooked ground turkey (any type) contains around 160 calories. Choosing ground turkey over red meats provides a major calorie reduction while still giving you ample protein.

Aim for leaner turkey meat, limit portion sizes to 4-6 ounces, and pick healthy cooking methods. This will keep your meal under 200 calories while letting you enjoy ground turkey’s many benefits!