The turkey burger has become a popular lower-calorie alternative to traditional beef burgers. But when it comes to nutrition how many calories are actually in a plain turkey burger?
In this article, we’ll analyze the calorie count and nutritional profile of an unadorned turkey burger to see if it’s a healthier choice. We’ll look at
- Calorie and nutrient content in a 4oz patty
- How turkey burger compares to beef and veggie burgers
- Nutritional benefits of choosing turkey
- Tips for picking healthy burger options
- How preparation and toppings impact calories
- Answers to frequently asked questions on nutrition
By the end you’ll know if plain turkey burgers deserve a spot in your healthy cooking routine!
Calorie and Nutrient Content in a 4oz Turkey Burger Patty
So how many calories are packed into an average 4oz cooked, plain turkey burger?
According to the USDA, a 4oz turkey burger patty contains:
- 193 calories
- 11g total fat
- 3g saturated fat
- 22g protein
- 0g carbs
It also provides important vitamins and minerals like niacin, vitamin B6, selenium, phosphorus, and zinc.
The calorie count falls on the lower end for burgers, largely thanks to the lean turkey meat. Let’s see how it stacks up to other options.
How Turkey Burgers Compare to Beef and Veggie Burgers
Here’s a calorie comparison of a standard 4oz patty for different burger types:
- Turkey burger – 193 calories
- 95% lean beef burger – 287 calories
- Veggie burger – 130-170 calories
Turkey provides a nice middle ground. You get more protein than a veggie patty but less saturated fat and calories than beef.
Nutritional Benefits of Choosing Turkey Burgers
Turkey burgers make a healthier choice than beef for a few key reasons:
- Lower in saturated fat – 3g vs 5g in beef
- Fewer calories – 193 cal vs 287 cal per patty
- More vitamins and minerals – Excellent source of niacin, selenium
Turkey is also a good source of B vitamins, zinc, and phosphorus. And it contains no carbs.
Tips for Picking the Healthiest Turkey Burger Option
When shopping, look for turkey burgers that are:
- Minimally processed – Check the ingredients list
- Leaner blend – Choose a 90/10 or 93/7 meat-to-fat ratio
- No added fillers – Avoid burgers with fillers like soy
- Lower in sodium – Under 300mg per patty is ideal
- No nitrates/nitrites – Opt for uncured if possible
This helps maximize nutrition in your turkey burger.
How Preparation and Toppings Impact the Calories
While a plain turkey burger patty is 193 calories, preparation and toppings easily alter the totals:
- Oil/butter – 120 cal per tbsp used for grilling
- Bun – 100-150 calories for a typical bun
- Cheese – 50-80 calories per slice
- Condiments – Ketchup, mayo, mustard all add calories
You can keep calories in check by using heart-healthy fats sparingly, choosing whole grain buns, and loading up on veggie toppings like lettuce, tomato, and onion.
Answers to Frequently Asked Questions
To recap, here are answers to some common questions on turkey burger nutrition:
Are turkey burgers healthier than beef?
Yes. Turkey is lower in saturated fat and calories compared to lean beef.
How many calories in a plain turkey burger patty?
A 4oz cooked turkey burger patty contains 193 calories and 22g of protein.
What are the benefits of eating turkey burgers?
Turkey burgers provide more protein than veggie burgers but less saturated fat and calories than beef burgers.
Do turkey burgers have carbs?
Plain turkey burgers contain 0g carbs. Carbs are added once you add a bun or condiments.
Can turkey burgers be high in sodium?
Yes, choose low-sodium options ideally under 300mg per patty.
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