Does Ground Turkey Have Cholesterol? A Closer Look at This Healthy Meat

Ground turkey has become an increasingly popular alternative to ground beef, Many people switch to ground turkey because they believe it is a healthier option But does ground turkey have cholesterol? Let’s take a closer look,

An Overview of Cholesterol

Before diving into whether ground turkey contains cholesterol, it’s helpful to understand what cholesterol is and why it matters for our health

Cholesterol is a waxy fat-like substance found in all of our body’s cells. Our liver produces all the cholesterol our body needs to function properly. The cholesterol in food also raises the cholesterol levels in our blood. There are two main types

• LDL cholesterol – Known as “bad” cholesterol, LDL causes plaque buildup in arteries which can lead to heart disease and stroke.
• HDL cholesterol – Called “good” cholesterol, HDL removes LDL cholesterol from the arteries and takes it back to the liver where it is broken down and removed from the body.

High LDL cholesterol levels increase your risk for heart disease. Maintaining healthy HDL levels is important for heart health.

The American Heart Association recommends keeping your total cholesterol under 200 mg/dL and LDL cholesterol under 100 mg/dL. For people at high risk of heart disease, they suggest LDL levels under 70 mg/dL.

Now let’s look at the cholesterol content of ground turkey.

Ground Turkey Nutrition Facts

The cholesterol content of ground turkey depends on a few factors:

• Lean vs. regular: Lean ground turkey contains less fat and cholesterol than regular ground turkey. Choose ground turkey that is at least 90% lean to limit cholesterol intake.
• Light vs. dark meat: White meat turkey contain less fat and cholesterol than dark meat. Ground turkey made from turkey breast (light meat) will be lower in cholesterol.
• Skinless vs. skin on: Turkey skin contains more saturated fat and cholesterol than the meat itself. Ground turkey with the skin removed will be lower in cholesterol.

Here are some examples of the cholesterol content in 3 ounces (85 grams) of cooked ground turkey from the USDA FoodData Central database:

• Ground turkey breast, lean – 55 mg cholesterol
• Ground turkey, lean – 73 mg cholesterol
• Ground turkey, regular – 83 mg cholesterol

For comparison, 85 grams of cooked lean ground beef contains 70 mg cholesterol on average.

So in general, lean ground turkey contains less cholesterol than regular ground beef, but more than extra lean ground beef or ground turkey breast.

To limit cholesterol, choose extra lean ground turkey breast and be mindful of portion sizes. A 3-4 ounce serving a few times per week can fit into a heart-healthy diet.

Ways to Cook Ground Turkey

Preparation method also impacts the nutrition content of ground turkey. Here are some tips for keeping ground turkey healthy:

• Use lean or extra lean ground turkey to limit fat.
• Cook without adding extra oil, butter, or other high-fat ingredients.
• Drain off any excess grease after cooking.
• Avoid frying or breading ground turkey, opt for baking, grilling, or sautéing instead.
• Flavor it with fresh herbs, spices, garlic, onion, chili powder, etc. instead of high-fat sauces.
• Pair it with veggies like mushrooms, tomatoes, spinach, kale.
• Skip the fatty additions like cheese, sour cream, mayo.

Here are some tasty ways to enjoy cholesterol-conscious ground turkey:

• Turkey burgers – Make patties with lean ground turkey. Grill and serve in a whole wheat bun with lettuce, tomato, avocado.
• Turkey meatballs – Mix ground turkey with breadcrumbs, egg, and Italian seasoning. Bake and toss with pasta and marinara sauce.
• Turkey tacos – Cook ground turkey with taco seasoning. Stuff in corn tortillas with onions, peppers, salsa, and cilantro.
• Turkey chili – Sauté ground turkey with chili seasoning. Add beans, tomatoes, peppers, onions, and spices.
• Turkey bolognese – Cook ground turkey in a sauce of tomatoes, garlic, herbs, wine. Toss with zucchini noodles instead of pasta.

The Bottom Line

Lean ground turkey can be part of a heart-healthy diet when consumed in moderation. Choosing skinless, white meat ground turkey and preparing it without added fat keeps the cholesterol content low. Balance it with plenty of fruits, vegetables, whole grains, beans, nuts and healthy oils as part of an overall balanced diet.