How Many Carbs Are in a Turkey Burger?

Turkey burgers have become an increasingly popular alternative to traditional beef burgers. Many people opt for turkey burgers because they are generally lower in fat and calories compared to beef. However, those watching their carbohydrate intake may wonder – how many carbs are actually in a turkey burger? In this article, we’ll take a detailed look at the carb content of turkey burgers and provide tips for keeping your carb count low.

The Basics on Carbs in Turkey Burgers

When it comes to carbs in turkey burgers, there are a few key factors to consider:

• The turkey meat itself – Plain, unseasoned ground turkey contains 0 grams of carbohydrates per serving So the turkey meat starts as a carb-free ingredient.

• Added ingredients – Most turkey burger recipes call for binding agents like breadcrumbs or oats seasonings, and other mix-ins. These added ingredients will contribute to the total carb count.

• Portion size – The bigger the patty, the more carbs it will contain. Pay attention to serving sizes when tracking carb counts.

• Cooking method – Frying turkey burgers or cooking them in high-carb batters will add extra carbs. Grill or bake them instead to avoid this.

Now let’s look at some actual nutrition numbers.

A 4-ounce turkey burger patty contains around 5 grams of total carbs and 5 grams of net carbs. The exact amount can vary slightly depending on the recipe:

• Plain ground turkey with no add-ins: 0g carbs
• Turkey burger with breadcrumbs: 5-8g carbs
• Pre-made frozen turkey burger: 3-5g carbs

So a typical turkey burger patty without any bun or condiments contains less than 5g net carbs. This carb count may fit well into a low-carb, keto, or diabetic diet when portion sizes are controlled.

Tips for Keeping Carbs Low in Turkey Burgers

Here are some helpful tips for minimizing carbs in your turkey burger recipe:

• Use plain ground turkey without pre-mixed seasonings or breadcrumbs. Add your own low-carb binders like almond flour or flaxseed.

• Skip the bun or choose a low-carb bun alternative like lettuce wraps or portobello buns.

• Load up your burger with fresh veggies like lettuce, tomato, onion, pickles, and avocado instead of condiments like ketchup or mayo.

• Opt for carb-free condiments like mustard, hot sauce, or salsa.

• Avoid frying your turkey burger. Opt for grilling, baking, or sautéing instead.

• Watch your portion sizes. Stick to a 4-5 ounce patty.

• Make your own turkey burger mix and form thinner patties to keep carb counts down.

Sample Low-Carb Turkey Burger Recipe

Here is a sample recipe for a delicious low-carb turkey burger:

Ingredients:

• 1 lb ground turkey (93% lean)
• 1/4 cup almond flour
• 1 egg
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp salt
• 1/2 tsp pepper

Instructions:

1. Mix all ingredients together in a bowl until well combined.
2. Form into 4 patties, about 4 ounces each.
3. Grill patties over medium-high heat for about 5-7 minutes per side, until cooked through.
4. Serve on lettuce wraps with sliced tomato, onion, and avocado.

This recipe makes 4 servings, with each patty containing around 3 grams of net carbs. It’s a delicious lower-carb option you can enjoy on a healthy diet!

Frequently Asked Questions

Are turkey burgers low in carbs?

Yes, turkey burgers are generally low in carbs, especially when you avoid adding high-carb ingredients like breadcrumbs. Plain turkey burgers contain 0g carbs from the meat itself.

Can you eat turkey burgers on keto?

Turkey burgers can fit into a keto diet when you avoid high-carb add-ins and buns. A plain turkey burger patty itself usually contains less than 5g net carbs, so it can work for keto as long as portions are controlled.

What are the best low-carb toppings for turkey burgers?

Some great low-carb turkey burger toppings include lettuce, tomato, pickles, onion, avocado, mustard, mayo, hot sauce, and salsa.

Should you choose turkey or beef burgers for fewer carbs?

Turkey burgers are generally the lower-carb option compared to beef burgers. Lean beef can have slightly more carbs from the meat itself. Turkey meat starts as zero carbs before mixing in additional ingredients.

How can you make turkey burgers with no carbs?

To make zero-carb turkey burgers, use ground turkey and mix in egg and seasonings. Avoid adding breadcrumbs, oats, or other high-carb binders. Form patties and cook as desired without any bun.

The Bottom Line

A 4-5 ounce turkey burger patty contains around 3-5 grams of net carbs. While not completely carb-free, turkey burgers can be a lower-carb substitute for beef burgers, especially when avoiding high-carb add-ins. Controlling portions and watching your toppings will help keep your carb count in check. With the right recipe and ingredients, turkey burgers can be deliciously enjoyed as part of a healthy low-carb or keto diet.