Understanding Calories in 93% Lean Ground Turkey

Ground turkey can be a nutritious and delicious addition to any diet. With 93% lean ground turkey containing only 7% fat, it provides an excellent source of lean protein with fewer calories than fattier versions. In this article, we’ll break down the calorie and nutrient profile of 93% lean ground turkey to help you determine if it should be part of your healthy eating plan.

An Overview of 93% Lean Ground Turkey

93% lean ground turkey contains only 7 grams of fat per 100 grams The other 93 grams come from water and protein This makes it much lower in saturated fat and calories than ground beef or ground turkey that contains more fat,

The exact calorie count does vary slightly based on the brand. But in general, a 100 gram serving (about 3.5 ounces) of 93% lean ground turkey contains:

• 150 calories
• 18.7 grams of protein
• 8.34 grams of fat
• 0 grams of carbohydrates

So in a 4 ounce serving, which is about the size of a standard burger patty, you would find approximately:

• 190 calories
• 23 grams of protein
• 11 grams of fat

This calorie and nutrient profile makes 93% lean ground turkey a great choice for those watching their fat and calorie intake. The high protein content will help you feel full and satisfied, while the minimal fat and calories allow it to easily fit into most diet plans.

Benefits of Choosing 93% Lean Ground Turkey

Here are some of the top benefits of selecting 93% lean ground turkey over fattier versions:

• Fewer calories per serving – With 150 calories in 100 grams, 93% lean ground turkey packs in far fewer calories than beef or higher fat turkey options. This makes it ideal for weight management.

• Less saturated fat – The 7 grams of fat in a 100 gram serving is predominantly unsaturated “healthy” fats, Saturated fat is minimal at around 2 grams

• High protein – With every 100 gram serving providing 18.7 grams of protein, 93% lean ground turkey is an excellent source of this important nutrient for building and maintaining muscle mass.

• Versatile ingredient – Ground turkey isn’t just for burgers. Its neutral flavor allows it to work in everything from tacos to meatballs, chili, pasta sauce, and more.

• More nutrients – In addition to its stellar macro profile, 93% lean ground turkey provides iron, zinc, vitamins B6 and B12 in significant amounts.

For those monitoring fat, saturated fat, cholesterol or calories, 93% lean ground turkey is clearly the better choice over fattier varieties.

Calorie Differences Compared to Fattier Ground Turkey

To understand just how many calories you can save opting for 93% lean ground turkey, here is a comparison to two fattier versions:

• 100 grams of 85% lean/15% fat ground turkey contains 172 calories
• 100 grams of 80% lean/20% fat ground turkey contains 180 calories

That’s a difference of 22 to 30 more calories per 100 gram serving. While that may not seem like much, it adds up fast.

For example, in a typical 4 ounce burger patty:

• 93% lean ground turkey would have 190 calories
• 85% lean ground turkey would have 212 calories
• 80% lean ground turkey would have 230 calories

The difference becomes even more pronounced if you are using ground turkey to make meatballs, chili or pasta sauce. Just by choosing the 93% lean variety over 80% lean, you could potentially save yourself 100 calories per cup of finished product.

So if you do enjoy dishes featuring ground turkey, but want to keep calories in check, the 93% lean version is definitely your best bet.

Ground Turkey Calories Versus Other Proteins

How does 93% lean ground turkey compare calorie-wise to other popular proteins?

• 4 ounces (113g) of 80% lean ground beef contains 277 calories
• 4 ounces (113g) of 90% lean ground beef contains 200 calories
• 4 ounces (113g) boneless, skinless chicken breast contains 124 calories
• 4 ounces (113g) firm tofu contains 88 calories

As you can see, ground beef is significantly higher in calories, even when using a 90% lean option. Boneless, skinless chicken breast does have fewer calories than 93% lean ground turkey, but with less protein per ounce. Tofu is the lowest calorie option, but provides incomplete protein.

For those watching their protein intake, 93% lean ground turkey provides an excellent source of complete, high quality protein for relatively few calories compared to fattier meats.

Calorie Density of 93% Lean Ground Turkey

In addition to looking at total calories, it is also helpful to examine the calorie density of 93% lean ground turkey. Calorie density measures the number of calories in a given weight of food. Low calorie density foods are those that provide few calories per gram.

The calorie density of 93% lean ground turkey is:

1.5 calories per gram

Foods below 1.5 calories per gram are considered low calorie density. So while ground turkey is definitely not a “free food,” its calorie density is reasonably low, especially compared to fattier meats. This means you can consume a satisfying portion size without racking up too many calories.

To put this calorie density in perspective:

• 80% lean ground turkey = 1.8 calories per gram
• 85% lean ground turkey = 1.7 calories per gram
• 90% lean ground beef = 2.3 calories per gram
• Tofu = 1.1 calories per gram
• Broccoli = 0.4 calories per gram

Selecting the 93% lean ground turkey variety over fattier versions allows you to enjoy the delicious flavor and satisfaction of turkey burgers or meatballs, while still keeping calories under control.

Cooking Methods to Minimize Calories

To get the maximum nutrition benefits of 93% lean ground turkey and avoid adding extra calories, be mindful of your cooking methods. Here are some tips:

• Grill, broil, bake or poach instead of frying. This avoids adding high calorie oils.

• Form patties thinner than beef burgers to ensure they cook through fully. Thick turkey patties may remain undercooked in the middle.

• Season simply with spices, herbs and a touch of salt and pepper instead of high calorie sauces.

• Avoid basting with butter or oil while cooking. The lean turkey releases enough fat on its own.

• Skip the fatty cheese and mayo-laden toppings. Opt for lower calorie options like salsa, mustard or avocado instead.

• Drain any fat that is released after browning or crumbling the turkey. This avoids excess calories from cooking fats.

With the right cooking techniques, you can enjoy all the delicious flavor of 93% lean ground turkey, while still keeping it a relatively low calorie protein option.

Nutrition Facts Comparison

To give a more complete picture, here is a side-by-side nutrition facts label comparison of 93% lean ground turkey versus 85% lean and 80% lean varieties.

![Nutrition facts labels for 93%, 85% and 80% lean ground turkey][]

As you can see, opting for the 93% lean option provides a significant reduction in total fat, saturated fat, and calories. It’s the clear winner if limiting fat and calories are your priorities.

The protein content remains high at 18.7 grams per 100 gram serving regardless of fat percentage. So you still get the satiating protein content of ground turkey.

Is 93% Lean Ground Turkey Healthy?

Given its stellar nutrition profile, 93% lean ground turkey is definitively a healthy and diet-friendly choice. With ample protein, minimal fat and saturated fat, and relatively few calories, it can be part of a balanced, nutrient-rich diet.

Some important factors to consider:

• As with any ground meat, proper handling and cooking is essential from a food safety perspective. Follow safe meat handling practices.
• While ground turkey is nutritionally superior to higher fat meats, dietary guidelines still recommend limiting overall red meat and processed meat intake. Enjoy in moderation as part of an overall healthy eating pattern.
• Opt for minimal processing and no unwanted additives. Some ground turkey may contain added water, salt or preservatives. Check labels if this is a concern for you.

As long as you choose an unadulterated product and enjoy in appropriate portions as part of an overall healthy diet, the calories and nutrition profile of 93% lean ground turkey make it a smart choice.

Simple Ways to Enjoy 93% Lean Ground Turkey

Here are some simple recipes and serving ideas to help you enjoy the benefits of 93% lean ground turkey:

• Turkey burgers – Form into patties and grill, broil or pan-fry. Top with fresh veggies instead of cheese.