How Many Calories are in Cooked Ground Turkey? A Nutrition Breakdown

Ground turkey is a versatile and healthy meat option perfect for everything from tacos to meatballs But when watching your diet, an important question is – how many calories are actually in cooked ground turkey?

The calorie content can vary based on factors like

• Lean vs regular ground turkey
• Serving size
• Added ingredients and oils
• Cooking method

In this complete guide, we will provide a detailed nutrition breakdown of calories, fat, protein and other nutrients in cooked ground turkey.

Calorie Difference – Lean Ground Turkey vs Regular

There are two main types of ground turkey available:

• Lean ground turkey – Typically 93% lean meat and 7% fat
• Regular ground turkey – Usually 85% lean meat and 15% fat

Leaner ground turkey contains fewer calories and less saturated fat A 3 ounce serving of cooked lean ground turkey contains approximately

• Calories: 160
• Total fat: 3 grams
• Saturated fat: 1 gram
• Protein: 28 grams

Regular ground turkey is slightly higher in calories and fat content. A 3 ounce serving of cooked regular ground turkey has around:

• Calories: 190
• Total fat: 10 grams
• Saturated fat: 3 grams
• Protein: 26 grams

As you can see, lean ground turkey contains about 30 fewer calories per serving compared to the regular version.

Now let’s look at the calorie totals for different serving sizes.

Calorie Count Based on Serving Size

The total calorie count you get from cooked ground turkey will depend on the total amount you eat.

Here are the approximate calories in larger serving sizes of lean ground turkey:

• 3 ounces (cooked): 160 calories
• 4 ounces (cooked): 210 calories
• 8 ounces or 1/2 pound (cooked): 420 calories
• 16 ounces or 1 pound (cooked): 840 calories

For regular ground turkey, the calorie counts for larger servings are:

• 3 ounces (cooked): 190 calories
• 4 ounces (cooked): 250 calories
• 8 ounces or 1/2 pound (cooked): 500 calories
• 16 ounces or 1 pound (cooked): 1,000 calories

Ideally, aim for roughly 3 to 4 ounce portions (90 to 120 g cooked) to keep calories in a healthy range while still providing a good protein source as part of your diet.

Impact of Added Ingredients and Oils

The way you cook and season your ground turkey can also influence its calorie content.

If using additional oils for sautéing onions or other aromatics, factor in about 120 calories per tablespoon of oil added.

Seasonings like herbs and spices add minimal calories, but dressings, sauces and breading will increase the total calorie count.

For example, adding 2 tablespoons of barbecue sauce (about 60 calories) significantly increases the calories compared to just spices and aromatics.

Cooking Method Matters

Choosing healthier cooking methods can minimize excess calories:

• Grilling – Cooks ground turkey and allows fat to drip away
• Broiling – Produces similar results as grilling
• Roasting – Avoid added oils or limit to a spray
• Sautéing – Use a small amount of oil and drain cooked turkey
• Avoid frying – Frying in oil adds significant extra calories

Partially freezing ground turkey before cooking can also help render out more fat during heating.

Nutrition Facts for Cooked Lean Ground Turkey

Here is the full nutritional profile for a 160 calorie, 3 ounce serving of cooked lean ground turkey:

• Calories: 160
• Fat: 3g
• Saturated fat: 1g
• Cholesterol: 90mg
• Sodium: 70mg
• Potassium: 270mg
• Carbs: 0g
• Fiber: 0g
• Sugar: 0g
• Protein: 28g

As you can see, lean ground turkey is high in protein, low in fat, and contains no carbs or sugar.

Choosing smaller portion sizes and cooking in healthy ways allows you to enjoy the nutrition of ground turkey as part of a balanced diet.

So feel confident knowing exactly how many calories are in your cooked ground turkey. With this handy calorie guide, you can build delicious and nutritious meals to achieve your health goals.