How Much Iron is in Ground Turkey? An In-Depth Look

Ground turkey has become increasingly popular in recent years as a leaner alternative to ground beef. With its lower fat content and potential health benefits, many health-conscious consumers have made the switch to ground turkey. However, one common question is – how much iron is actually in ground turkey?

In this in-depth article, we’ll take a close look at the iron content of ground turkey and how it compares to other meats and food sources. We’ll also discuss the potential health benefits of consuming foods high in iron.

How Much Iron is in Ground Turkey Per Serving?

According to the USDA, a 3 oz (85g) serving of raw ground turkey contains around 1.21 mg of iron. This value can vary slightly depending on the specific cut and fat content, with fattier cuts containing slightly more iron.

For comparison, here are the iron contents of 3 oz servings of other common meats:

• Ground Beef (15% fat): 2.0 mg
• Chicken Breast: 0.7 mg
• Pork Tenderloin: 0.9 mg
• Salmon: 0.5 mg

So while ground turkey contains less iron than beef, it still provides a significant amount in each serving and more than other lean meats like chicken and fish.

What Percentage of Your Iron RDA Does Ground Turkey Provide?

The recommended dietary allowance (RDA) for iron is 18 mg per day for women aged 19-50 years old and 8 mg for adult men,

A 3 oz serving of ground turkey provides around 7-13% of the RDA for women and 15% for men.

While it doesn’t provide nearly as much iron as a serving of red meat, which can provide over 35% of the RDA, ground turkey still makes a worthwhile contribution to your daily iron intake as part of a balanced diet.

How Does Ground Turkey’s Iron Content Compare to Plant-Based Foods?

Many people assume meat is the only good source of iron, but there are lots of iron-rich plant foods as well. Here’s how ground turkey compares to some top plant-based sources in a 3 oz equivalent serving:

• Ground Turkey: 1.21mg
• Cooked Lentils: 3.3 mg
• Cooked Spinach: 3.2 mg
• Cooked Quinoa: 2.8 mg
• Firm Tofu: 2.0 mg

As you can see, several plant foods actually contain more iron per serving than ground turkey! Lentils, spinach, quinoa and tofu are all excellent plant-based sources.

However, there is one caveat – the iron from plant sources is non-heme iron, which is not absorbed as well as the heme iron found in animal products. So you may need to eat slightly larger amounts of plant iron sources to get an equivalent amount of usable iron.

Potential Benefits of Consuming Iron from Ground Turkey

There are several potential benefits that make ground turkey a worthwhile source of iron:

• Formation of hemoglobin: Hemoglobin is the protein in red blood cells that carries oxygen. Iron is an essential part of hemoglobin.
• Transporting oxygen: Consuming enough iron enables your body to produce hemoglobin to transport oxygen efficiently to your tissues and muscles. This is important for energy levels.
• Brain function: Iron supports neurotransmitter synthesis, which is important for focus, mood, and cognitive abilities.
• Immune function: Iron plays a role in proper immune system function. It supports the development and activation of T-lymphocyte immune cells.
• Energy metabolism: Iron is involved in the creation of energy from nutrients through its role in mitochondrial electron transport reactions.

While you can obtain plant-based iron, the heme iron from animal foods like ground turkey may be better utilized for these important functions.

Who May Benefit Most From Choosing Ground Turkey for Iron?

There are certain groups that may benefit most from including ground turkey as an iron source:

• Women of childbearing age: The RDA for women aged 19-50 years old is 18mg per day, the highest of any group. Ground turkey can help meet needs.
• Pregnant women: Iron requirements increase to 27 mg during pregnancy to support increased blood volume. Ground turkey is a safe source.
• Vegans and vegetarians: As mentioned earlier, the iron from plant foods is not as well absorbed as heme iron sources like meat. Adding ground turkey can help boost intake.
• Older infants: Once infants start complementary foods at 6 months, ground turkey provides an easy way to introduce highly bioavailable iron.
• Athletes, particularly female athletes: Endurance athletes have higher iron needs. Ground turkey provides a lean protein option.

While anyone can benefit from the iron in ground turkey as part of a balanced diet, these groups may see particular benefits from including it.

Tips to Maximize Iron Absorption From Ground Turkey

Here are some tips to help maximize iron absorption when eating ground turkey:

• Combine with vitamin C: Eating foods high in vitamin C like oranges, bell peppers or broccoli alongside ground turkey can significantly boost iron absorption.
• Avoid calcium at meals: Calcium can hinder iron absorption, so avoid mixing dairy foods like milk or cheese with ground turkey meals.
• Cook in cast iron: Cooking ground turkey in a cast iron skillet can increase the iron content by adding small amounts of iron leached from the pan.
• Use citrus-based marinades: Marinating ground turkey in citrus juices like lemon or lime helps convert non-heme iron into a more absorbable form.
• Enjoy turkey thigh or liver: Dark turkey meat and organ meats contain slightly higher iron levels than turkey breast.

The Bottom Line

Ground turkey provides a significant amount of iron with around 1.2 mg per serving. While lower than beef, it still makes important contributions to your daily iron intake and provides highly absorbable heme iron.

For the average healthy adult, enjoying lean ground turkey in moderation as part of a balanced diet can be beneficial. But those with higher iron needs may find it particularly useful for hitting their recommended intakes.

Overall, ground turkey is a versatile and healthy iron source that most people can feel good about incorporating into a balanced diet. Just be sure to pair it with vitamin C sources and avoid excess calcium at meals to maximize absorption and get the most iron bang for your turkey buck!