How Many Calories are in 8 Ounces of Ground Turkey?

Ground turkey is a popular healthy meat choice. It’s leaner than ground beef and versatile for chili, burgers, meatballs and more. But how many calories are actually in 8 ounces of ground turkey? Let’s take a closer look.

An Overview of Ground Turkey

Ground turkey is made from turkey meat that has been mechanically chopped or ground. It comes in a few different forms:

• Raw ground turkey
• Cooked ground turkey
• Ground turkey breast (made from just the lean breast meat)
• Different fat contents like 93% lean or 85% lean

An 8 ounce uncooked portion is about the size of a standard burger patty. Ground turkey is sold fresh or frozen. Popular brands include Butterball, Jennie-O, Shady Brook Farms, and store brands.

Calorie Content in 8 Ounces of Raw Ground Turkey

For raw ground turkey (not cooked), here are the nutrition facts for 8 ounces according to the USDA

• Calories: 338
• Total Fat: 18.7g
• Saturated Fat: 5.1g
• Cholesterol: 179mg
• Sodium: 213mg
• Carbs: 0g
• Protein: 39.6g

So an 8 ounce raw portion of ground turkey contains 338 calories The calorie breakdown is 52% from fat, 48% from protein

To compare, 8 ounces of raw 85% lean ground beef contains 526 calories. So the ground turkey has fewer calories and less fat.

Calories in Cooked Ground Turkey (8 Ounces)

Cooking will alter the calorie content of ground turkey. According to the USDA, 8 ounces of cooked ground turkey (not raw) has the following nutrition information:

• Calories: 533
• Total Fat: 29.8g
• Saturated Fat: 7.7g
• Cholesterol: 231mg
• Sodium: 243mg
• Carbs: 0g
• Protein: 62g

The calorie count increases to 533 calories for 8 ounces cooked. The calorie breakdown is 52% fat, 48% protein.

Cooking ground meats causes some fat loss, concentrating the protein and increasing calories per ounce. Still, cooked ground turkey is lower in calories than cooked ground beef.

Ways to Enjoy Lean Ground Turkey

There are many healthy and delicious ways to use ground turkey in meals and recipes:

• Turkey burgers – Add chopped vegetables for moisture and flavor. Grill, bake or pan fry.

• Ground turkey tacos – Use in place of ground beef for a lighter taco filling.

• Turkey chili – Simmer turkey with beans, tomatoes, spices and chopped veggies.

• Turkey meatballs – Make classic Italian-style meatballs or meatballs in a savory Asian sauce.

• Turkey meatloaf – Bind ground turkey with eggs, oats and seasonings then bake into a loaf.

• Lettuce wrap filling – Sauté ground turkey with Asian flavors for lettuce cup filling.

• Turkey stuffed peppers – Stuff bell peppers with ground turkey, rice, cheese and seasonings then bake.

Nutrition Benefits of Choosing Ground Turkey

Ground turkey offers several nutritional perks:

• Lower in saturated fat – Less saturated fat than ground beef.

• More lean protein – Eight ounces cooked provides 62g protein to support muscle growth.

• Vitamin B6 and B12 – Turkey contains B vitamins to support energy production.

• Selenium – Provides the antioxidant mineral selenium.

• Zinc – Supplies immune boosting zinc.

Overall, ground turkey is a lean, nutritious substitute for recipes calling for ground beef.

Food Safety Tips for Raw Ground Turkey

To safely handle and cook raw ground turkey:

• Cook to 165°F minimum internal temperature. Use a meat thermometer.

• Refrigerate within 2 hours of purchasing. Keep at 40°F or below.

• Freeze if not using within 2-3 days.

• Thaw frozen turkey in the refrigerator, not on the counter.

• Avoid cross-contamination by using separate cutting boards and utensils.

Following basic food safety guidelines will reduce your risk of foodborne illness.

The Bottom Line