How Many Calories Are in Ground Turkey?

Ground turkey is a popular lower-fat alternative to ground beef But many wonder – just how many calories are actually in ground turkey? The answer depends on a few factors Let’s take a detailed look at the calorie and nutrient content of different types of ground turkey,

Calorie Range in Ground Turkey

On average, 4 ounces (113g) of raw ground turkey contains:

• 140-180 calories
• 7-10g of fat
• 20-22g of protein

However nutrition can vary based on

Fat Percentage

• Lean (93-99% fat free): 140-160 calories per 4oz
• 85-93% lean: 160-180 calories per 4oz
• 80-85% lean: 180-200 calories per 4oz

Turkey with less fat has fewer calories.

Brand

Popular brands like Honeysuckle White, Jennie-O, and Butterball offer various fat percentages. Check labels for calorie differences between 93%, 85%, etc. lean options.

Cooked vs. Raw

Cooking can add a small amount of calories through absorption of oils. Expect cooked ground turkey to have slightly more calories than raw.

Part of Turkey Used

Turkey breast is leanest. Ground turkey can also contain leg meat or skin which adds fat and calories. Check packaging.

Added Ingredients

Pre-seasoned ground turkey or products like turkey sausage can contain other ingredients that add calories like oil, breadcrumbs, salt, etc.

Serving Size

Calorie count rises with serving size. A 1/4 pound turkey burger patty has less calories than a 1/2 pound one.

Nutritional Benefits

Ground turkey provides many nutrients:

• Protein: 20g or more per 4oz serving. Helps build muscle, important for weight loss.

• Selenium: 47% DV. Boosts immunity and thyroid health.

• Niacin: Over 60% DV. Supports metabolism and cell function.

• Phosphorus: More than 15% DV. Aids bone health and tissue growth.

It also contains iron, zinc, potassium, and B vitamins.

Choosing the Healthiest Ground Turkey

To maximize nutrition and minimize calories:

• Pick turkey breast meat ground turkey, ideally 95-99% lean. More fat and calories come from fattier dark meat.

• Check the fat percentage. 93-95% lean is ideal for fewer calories and fat.

• Avoid preseasoned turkey – flavorings add unnecessary calories, fat, and sodium. Go for plain.

• Read the ingredient list. It should just contain turkey. Other ingredients means added calories.

• Watch portions. Stick to 3-4 ounce servings to keep calories in check.

• Weigh it after cooking. Raw weights are harder to track portion sizes with.

Low Calorie Ground Turkey Recipe Ideas

Ground turkey is so versatile. Try it in these delicious low calorie recipes:

• Turkey burgers – skip the bun to save carbs/calories. Load up veggie toppings instead.

• Ground turkey lettuce wraps or tacos in place of fatty ground beef.

• Turkey Bolognese over spiralized zucchini noodles instead of heavy pasta.

• Healthy turkey meatballs in tomato sauce – much lighter than beef and pork.

• Turkey chili loaded with fiber-rich beans, tomatoes, peppers and spices.

• Zesty turkey meatloaf packed with oats, onion, carrots and herbs for moisture.

• Turkey stuffed peppers, mushrooms or butternut squash for low carb meal.