How Many Carbs Are in Ground Turkey? A Detailed Look at the Nutrition

Ground turkey is a popular lower-fat alternative to ground beef. But many people wonder – does ground turkey have carbs? How many net carbs are actually in ground turkey? In this comprehensive guide, we’ll take a close look at the carb count and overall nutrition profile of ground turkey.

The Basics: Ground Turkey is Very Low in Carbs

The quick answer is that most types of raw ground turkey contain zero carbohydrates Ground turkey is made of pure turkey meat with no fillers or binders added Meat in general naturally has no carbs.

When looking at nutritional data for 100g raw ground turkey, it contains:

• Total carbohydrates: 0g
• Dietary fiber: 0g
• Sugars: 0g

So the net carbs in raw ground turkey are also 0g

Turkey does contain a very small amount of glycogen, a form of stored carbohydrate. But the negligible glycogen content does not significantly impact the total carb count.

Comparing the Carbs in Cooked vs. Raw Ground Turkey

Cooking ground turkey does not suddenly make it contain carbs. The total carb count remains at 0g per 100g serving according to USDA data.

However, different entries in nutrition databases give slightly varied values for cooked ground turkey carbs:

• USDA: 0g carbs per 100g cooked
• FatSecret: 0g carbs per 85g cooked
• MyFitnessPal: 0.4g carbs per 85g cooked

This minor variation is likely due to small differences in moisture loss during cooking. Any glycogen present converts to lactate during cooking which may alter the carb composition slightly.

But the takeaway is that cooked ground turkey is still exceptionally low in carbs, with less than 1g net carbs per typical serving.

Carb Content Varies by Serving Size

While a 100g serving (about 3.5oz) contains no carbs, the carb count changes depending on portion size:

• 3 oz cooked (85g): 0-0.4g carbs
• 4 oz cooked (113g): 0-0.5g carbs
• 6 oz cooked (170g): 0-0.8g carbs
• 8 oz cooked (227g): 0-1g carbs

As servings get larger, the tiny trace carbs become more significant. But even at 8 oz, ground turkey supplies less than 1g of carbs.

Comparing Different Types of Ground Turkey

There are a few different options when buying ground turkey:

• Ground turkey breast: Very lean, all white meat. The lowest fat option.
• Ground turkey thigh: Higher fat content with more dark meat. Better moisture and flavor.
• Ground turkey (regular): Blended dark and white meat. Provides a balance of leanness and moisture.

The carb content remains minimal regardless of which turkey cut is used. Though flavor and texture varies, the ground turkey nutrition profile stays consistently low carb.

Why Turkey is Lower in Carbs Than Other Meats

Most meats are naturally low in carbs. But turkey stands out for being exceptionally low, even compared to other common meats:

• Ground turkey: 0g carbs
• Ground chicken: 0g carbs
• Ground beef: 0g carbs
• Bacon: 0g carbs
• Pork chops: 0g carbs
• Chicken breast: 0g carbs

Red meat often has slightly more carbs than white meat due to higher glycogen stores. Additionally, processing methods may introduce more carbs depending on added ingredients.

But the bottom line is all plain, unadulterated cuts of meat are very low carb. Turkey happens to be one of the leanest, lowest carb options.

Does Adding Binders or Fillers Increase Carbs?

Plain ground turkey contains just turkey meat and no additives. However, some manufacturers add binders, fillers or flavorings. Common additions include:

• Breadcrumbs or flour
• Egg whites or egg substitute
• Salt, spices, and flavorings
• Vegetable broth or oil

Fillers that contain carbohydrates like breadcrumbs or flour will increase the total carb count.

If the product packaging specifies “no fillers” or “no binders”, the ground turkey will be 0g net carbs. But read labels carefully on flavored or formulated turkey products before assuming they are low carb.

Health Benefits of Ground Turkey Compared to Beef

Ground turkey makes a great substitute for traditional ground beef with many health advantages:

• Fewer calories: Ground turkey provides about 30% fewer calories per 4 oz uncooked.
• Less fat: Ground turkey is significantly leaner, with less total fat, saturated fat, and cholesterol.
• More protein: Ounce for ounce, ground turkey packs over 5g more protein.
• Lower sodium: Ground turkey contains about 25% less sodium per serving compared to beef.
• Rich in nutrients: Ground turkey provides essential nutrients like niacin, zinc, vitamin B6 and selenium.

As a smart lower-fat swap for ground beef, ground turkey can help support heart health, fat loss, and muscle maintenance goals.

Tips for Cooking Delicious Low Carb Turkey Dishes

Ground turkey makes an excellent base for low carb meals:

• Make turkey veggie patties or meatballs. Mix in diced zucchini, spinach, or mushrooms.
• Cook flavorful turkey burgers without the bun. Top with sliced avocado instead.
• Brown ground turkey in a skillet for quick tacos or lettuce wraps.
• Simmer turkey in tomato sauce or coconut milk for tasty curries or stews.
• Bake turkey meatloaf wrapped in bacon for a low carb, high protein entree.

With its near zero carb count and mild flavor, ground turkey is incredibly versatile for low carb, high protein recipes.

The Bottom Line

Ground turkey contains virtually zero net carbohydrates, regardless of whether it’s raw or cooked. The minor traces of carbohydrates amount to less than 1g per typical 3-4oz serving.

Compared to other common meats and protein foods, ground turkey is exceptionally low in carbs. It provides an optimal source of protein for low carb, Paleo, or ketogenic diets.

When shopping, opt for no-filler turkey to keep carbs minimal. And flavor as desired with herbs, spices, veggies and healthy fats. With its stellar nutrition stats, ground turkey makes a smart foundation for healthy low carb meals.