A Complete Guide to Calories and Nutrition in Perdue Fresh Ground Turkey

Perdue fresh ground turkey is a versatile and healthy protein that can be used in everything from burgers to tacos But how many calories are actually in this popular grocery store staple? In this in-depth guide, we’ll break down the nutrition facts and calorie count of Perdue’s lean ground turkey options

An Overview of Perdue Fresh Ground Turkey

Perdue offers fresh ground turkey in two varieties:

• 90% Lean – Higher fat content at 10% fat
• 93% Lean – Lower fat at just 7% fat

Both options are minimally processed with no antibiotics or added hormones. The turkey comes pre-packaged fresh, not frozen.

Let’s explore the nutrition stats for these two lean ground turkey options from Perdue

Calories and Macros in 90% Lean Ground Turkey

Here are the nutrition facts for a 4 oz serving (112g) of Perdue 90% lean fresh ground turkey:

• Calories: 190
• Total fat: 8g
• Saturated fat: 2g
• Protein: 20g
• Carbs: 0g
• Sugar: 0g

With just 190 calories per 4 oz serving, this 90% lean ground turkey is low in calories compared to fattier meats. 8g of fat is relatively low as well, with 2g from unhealthy saturated fat.

The 20g of protein per serving makes this an excellent source of lean protein. And with 0 carbs and sugar, it fits perfectly into low carb lifestyles like keto.

Calories and Macros in 93% Lean Ground Turkey

For the extra lean 93% lean variety, the nutrition info per 4 oz (112g) serving is:

• Calories: 160
• Total fat: 5g
• Saturated fat: 2g
• Protein: 21g
• Carbs: 0g
• Sugar: 0g

With only 160 calories and 5g of fat, this 93% lean ground turkey has even fewer calories and less fat than the 90% lean option. It does contain slightly more protein at 21g per serving.

Comparing 90% vs 93% Lean Ground Turkey

Looking at the two side by side, here is how they compare:

The 93% lean variety edges out the 90% option with lower calories, fat, and slightly higher protein. For the healthiest choice, go with the 93% lean ground turkey from Perdue.

Ground Turkey vs Ground Beef

Compared to traditional ground beef, Perdue’s lean ground turkey options are much lower in calories and fat:

• 90% lean ground turkey: 190 calories, 8g fat
• 93% lean ground turkey: 160 calories, 5g fat
• 85% lean ground beef: 295 calories, 20g fat

Ground turkey averages 100-130 fewer calories and over 10g less fat than beef, making it the healthier alternative.

Calories in a Cooked Perdue Turkey Burger

A popular way to enjoy ground turkey is in burger form. Here are the calorie stats for a Perdue turkey burger:

• Uncooked patty: 150 calories (90% lean), 130 calories (93% lean)
• Cooked 3 oz patty: 171 calories (90% lean), 147 calories (93% lean)

For comparison, an 85% lean beef burger patty contains 245 calories when cooked. So turkey burgers slash 70-100 calories off your burger!

Tips for Avoiding Extra Calories

To keep calories to a minimum when cooking with Perdue fresh ground turkey:

• Use lean 93% fat ground turkey
• Opt for grilling, broiling, or baking instead of pan frying
• Limit portions to the recommended 4 oz serving size
• Skip the fatty additions like cheese or mayo toppings
• Pair with non-starchy veggies and fruits instead of carbs

This helps ensure you maximize the weight loss benefits of this lean protein.

Nutrients and Health Benefits

Beyond calories and macros, what are some of the key nutrients found in Perdue fresh ground turkey?

High Quality Protein

20-21g protein per serving

Helps build muscle, curb hunger, and support exercise recovery.

B Vitamins

Especially vitamin B3, B6, and B12.

Supports energy levels and brain health.

Selenium

Trace amounts

Antioxidant that protects cells from damage.

Lean Source of Iron

Small amounts

Important for oxygen transport in blood.

Along with being low calorie and low fat, the stellar protein content makes fresh ground turkey beneficial for:

• Building lean muscle mass
• Losing or managing weight
• Boosting post-workout recovery
• Keeping you full and satisfied

How to Shop for Perdue Fresh Ground Turkey

When shopping for Perdue ground turkey, keep these tips in mind:

• Check the lean percentage and choose 93% lean for lowest calories.
• Look at the sell by date and pick the package with the furthest date.
• Inspect package for any leaks or tears.
• Make sure frozen turkey is solidly frozen, not partially thawed.
• For fresh turkey, look for a slight pink or red hue to the meat.

Shopping smart helps ensure you bring home the best quality ground turkey.

Healthy Recipe Ideas

Perdue fresh ground turkey is incredibly versatile in the kitchen. Try it in these slimmed-down recipes:

• Turkey burgers – Top with mustard, tomato, and spinach instead of cheese and mayo.

• Turkey meatloaf – Load up on veggies like onions, carrots, and peppers.

• Hearty turkey chili – Make it protein-packed with beans and lean ground turkey.

• Zucchini turkey meatballs – grate in zucchini to increase moisture.

• Turkey stuffed peppers – Fill bell peppers with lean ground turkey and brown rice.

With some creativity, you can enjoy deliciously healthy meals with Perdue lean ground turkey.

The Bottom Line

When it comes to nutrition and calories, Perdue fresh lean ground turkey is a winner:

• Very low calorie at just 160-190 calories per serving

• Excellent source of lean protein with 20-21g per serving

• Much lower in fat and calories than ground beef

• 93% lean option is optimal for the lowest fat and calories

• Extremely versatile in healthy recipes from burgers to meatballs

For a nutritious and lower calorie alternative to beef, Perdue fresh ground turkey can be a smart addition to your diet. Just be mindful of portion sizes and cooking methods to keep calories in check.