How Many Calories are in a Turkey Burger?

Turkey burgers have become an increasingly popular alternative to traditional beef burgers. With rising health consciousness, many people are looking to reduce their red meat intake. Turkey burgers are seen as a healthier and leaner option. But are turkey burgers actually lower in calories than beef burgers? Let’s take a detailed look at the calorie content of turkey burgers.

An Overview of Turkey Burgers

Turkey burgers are made from ground turkey meat, typically using a combination of white and dark turkey meat. The leanest options use breast meat only. Turkey burgers provide an excellent source of protein, while being lower in saturated fat than beef. They are a versatile option and can be seasoned and topped with various ingredients to create flavorful turkey burger recipes.

Jennie-O is one of the major brands for turkey burgers Their popular frozen All-White Turkey Burgers contain 24g of protein and 200 calories per serving. They use 100% natural white turkey meat with no artificial ingredients Other brands like Honeysuckle White, Butterball and Shady Brook Farms also offer turkey burger options.

Calorie Content of Turkey Burgers

The calorie content of turkey burgers can vary considerably depending on the leanness of the meat, size of the patty, and cooking method.

Here are some typical calorie counts for turkey burgers

• A 4 oz cooked turkey burger patty contains around 150-200 calories on average.

• A lean turkey burger made with breast meat only provides about 150 calories in a 4 oz cooked patty

• A 4 oz turkey burger patty made with a mix of white and dark meat has around 190-200 calories.

• A large restaurant-style 1/2 lb turkey burger patty would contain 350-400 calories.

• Frozen pre-made turkey burger patties like Jennie-O contain 200-250 calories per patty.

So in most cases, a typical 4-5 oz turkey burger patty contains 150 to 250 calories. Using leaner breast meat can reduce the calorie count. Watch out for larger restaurant-style portions that can approach 400 calories per burger patty.

Comparing Turkey Burgers to Beef Burgers

How do the calories in turkey burgers compare to beef burgers?

A 4 oz beef burger patty generally provides around 200-250 calories, depending on the fat content. An 80/20 beef burger would be on the higher end, while a 90/10 or 95/5 lean ground beef would be lower in calories.

So both turkey and lean beef burgers contain quite similar calorie counts. Turkey can provide a slight calorie advantage, but the difference is usually fairly small. The preparation method and toppings you add make a bigger impact.

Here is a calorie comparison of 4 oz turkey vs beef burger patties:

• 4 oz Jennie-O All-White Turkey Burger Patty: 200 calories

• 4 oz 90% Lean Ground Beef Burger Patty: 225 calories

• 4 oz 80% Lean Ground Beef Burger Patty: 250 calories

As you can see, the difference is just 25-50 calories between a lean turkey burger and lean beef burger. Turkey provides a modest calorie reduction, but beef can match it if you choose a leaner ground beef.

Factors Affecting Calories in Turkey Burgers

Several factors impact the calorie content of turkey burgers:

Turkey Meat Leaness – Using leaner breast meat reduces calories compared to burgers containing dark turkey meat which has more fat.

Patty Size – Larger turkey burger patties mean more calories. A 1/2 lb restaurant burger contains almost double the calories of a 4 oz patty.

Added Fat – Mixing in additional fats like oil or butter will significantly increase calories.

Cooking Method – Frying turkey burgers adds more calories from oil compared to grilling or baking.

Bun & Toppings – The bun, cheese, sauces and condiments added also contribute calories.

Portion Size – Eating multiple patties or large portions increases calorie intake.

Ways to Reduce Calories in Turkey Burgers

Here are some tips for reducing calories in turkey burgers:

• Choose ground turkey made from lean breast meat only.

• Use 93% or 99% lean ground turkey if you can find it.

• Grill, bake or broil burgers instead of frying in oil.

• Use lighter buns like whole wheat or lettuce wraps instead of large white buns.

• Load up lettuce, tomatoes, onions and pickles instead of cheese and creamy sauces.

• Use mustard, salsa or other lower calorie condiments sparingly.

• Stick to single patties instead of double or triple stack burgers.

• Measure portions and stick to 4-5 oz turkey patty servings.

The Bottom Line

A 4-5 oz turkey burger patty contains about 150-250 calories on average. This is quite similar to the calorie content of lean beef burgers. Choosing lean turkey meat, minimizing toppings and keeping portion sizes reasonable will result in a turkey burger comparable to beef in terms of calories and nutrition. So turkey burgers can be a tasty lower fat option, but they don’t dramatically reduce your calorie intake compared to lean beef burgers.