Which is Healthier: Ground Turkey or Ground Beef?

Ground turkey and ground beef are both popular choices for recipes calling for ground meat. But when it comes to nutrition, is one healthier than the other? As a dietitian, I often get asked whether ground turkey or ground beef is the better option. Here’s a detailed comparison of the nutrition profiles, flavors, costs, and environmental impacts of ground turkey versus ground beef to help you decide which is healthier for you.

Nutrition Profile

The nutrition profile of ground turkey and ground beef can vary quite a bit depending on the leanness or fat content, Let’s break it down

Ground Beef

• Ground beef is made from beef cuts like chuck, round, sirloin, brisket, and shank.
• The leanness refers to the ratio of lean meat to fat. For example, 90/10 means it’s 90% lean meat and 10% fat.
• Fat content ranges from 7% for extra lean to 30% for regular 80/20 ground beef. The more marbling, or white fat running through the meat, the higher the fat content.

Ground Turkey

• Ground turkey includes both white and dark meat unless labeled as ground turkey breast (white meat only).
• Most ground turkey ranges from 7% to 10% fat but can be as low as 1% fat for fat-free varieties.

Now let’s compare the nutrition for a 3 ounce uncooked portion of two popular options:

As you can see, the ground turkey is leaner and lower in saturated fat, calories, and cholesterol compared to regular 70/30 ground beef.

However if you compare 93% extra lean ground beef to 93% lean ground turkey the nutrition profiles are very similar. The extra lean ground beef contains slightly more protein and iron while the ground turkey contains less saturated fat.

Bottom Line: Ground turkey is leaner compared to regular ground beef but similar to extra lean ground beef. It’s a bit lower in saturated fat no matter what.

Flavor

In terms of flavor, ground beef tends to have a deeper, beefier, richer taste. Ground turkey has a milder flavor. When mixed into recipes like chili, tacos, or meatloaf, the flavor difference becomes less noticeable.

However, for burgers and meatballs where the meat is front and center, the milder turkey flavor stands out more compared to beef. Adding spices, herbs, worcestershire sauce, etc can help boost the flavor of ground turkey.

Bottom Line: Ground beef has a richer, beefy taste while ground turkey is milder. Boost ground turkey flavor with spices and herbs.

Cost

Cost varies based on sales, brands, fat content, and other factors. Some general points:

• Regular ground beef is often cheaper than lean ground turkey.
• As the fat content decreases for ground beef, the price goes up.
• Comparing similar fat contents, ground turkey is usually cheaper than extra lean ground beef.
• Watch for sales on ground turkey and stock up your freezer.

Bottom Line: Regular ground beef is cheapest but ground turkey can be cheaper than extra lean ground beef. Shop sales for best deals.

Environmental Impact

Raising beef requires significantly more land, water, and feed compared to poultry. In addition, beef production generates more greenhouse gas emissions.

Bottom Line: Choosing ground turkey over ground beef more often can help reduce your environmental footprint.

Uses for Ground Turkey

Ground turkey works great in just about any recipe that calls for ground beef. Here are some tasty ways to use it:

• Turkey burgers – add worcestershire, herbs, chopped mushrooms, etc for flavor.

• Meatballs – mix with breadcrumbs, parmesan, herbs.

• Tacos, taco salad, burrito bowls – spice it up with taco seasoning.

• Casserole recipes like lasagna, stuffed peppers, enchiladas.

• Pasta sauce – cook with tomato sauce, italian seasoning.

• Chili – make turkey chili for a leaner option.

• Meatloaf – incorporate veggies like onions, peppers, and mushrooms.

So which is healthier – ground turkey or ground beef? Here’s the final verdict:

• For lowest fat and calories: Lean ground turkey

• For saturated fat and heart health: Lean ground turkey

• For cost savings: Ground turkey on sale

• For sustainability: Ground turkey

• For best flavor: Ground beef

I recommend choosing whichever fits your nutrition goals, budget, and taste preferences. Just be sure to compare similar fat contents. Lean ground turkey and beef both provide high quality protein. Mixing them together offers a good balance of leanness, affordability, and flavor.

At the end of the day, incorporating more plant based proteins like beans, lentils, tofu etc can help reduce your carbon footprint even further. But both ground turkey and beef can be enjoyed in moderation as part of a balanced, eco-conscious diet.