Is Ground Turkey Healthy? A Nutritionist Explains the Pros and Cons

Ground turkey is swapped in for ground beef a lot these days. But is it healthy? From protein to calories, we break things down.

Ground turkey is often touted as a healthier alternative to ground beef. With less fat and calories per serving, it became a popular lower-fat swap for recipes like burgers, tacos, chili, and meatballs. But is ground turkey truly a nutritious choice? Let’s dig into the nutrition profile, benefits and downsides of ground turkey.

Ground Turkey Nutrition Overview

Ground turkey is made by grinding up a combination of dark and white turkey meat. A 3 oz serving typically provides

181 calories
23g protein
10g fat
2.5g saturated fat
77mg sodium
1.3mg iron

Compared to regular ground beef, ground turkey is lower in calories, total fat, and saturated fat. It contains more lean protein per serving. However, some extra lean ground beef can match turkey’s fat content.

Potential Benefits of Ground Turkey

Here are some of the touted benefits of swapping ground turkey for beef

Lower in calories: With less fat, ground turkey packs fewer calories per serving. This can help with weight management.
Less saturated fat: Saturated fat raises LDL (bad) cholesterol levels and heart disease risk. Ground turkey contains much less than regular ground beef.
Rich in protein: Each serving provides 23g protein to support muscle growth and keep you full.
Versatile ingredient: Ground turkey can sub in for beef in many recipes like burgers, meatballs, chili, tacos, etc.
More affordable: Ground turkey often costs less per pound than lean ground beef.

Potential Downsides of Ground Turkey

However, there are a few potential cons to consider:

Can be dry: Without much fat, ground turkey can turn out dry and bland, especially in burgers. Extra fat helps keep ground beef moist.
Less flavor: Ground beef’s fat also provides flavor. Ground turkey has a more subtle taste that some find unappealing.
Nutrients similar to extra lean beef: When comparing leanest options, ground turkey and beef are nutritionally close. Turkey only slightly edges out beef.
Food safety: Ground poultry carries a higher risk of bacterial contamination like salmonella. Proper handling and cooking are essential.

Tips for Cooking Flavorful, Juicy Ground Turkey

Follow these tips to make tasty ground turkey recipes:

Mix in egg, breadcrumbs, or oats to help retain moisture.
Use bold spices and flavorings like garlic, chili powder, herbs, etc. Let the turkey soak up the flavors.
Don’t overcook to prevent dryness. Use a meat thermometer to take ground turkey off heat at 165°F.
Sear turkey crumbles to get nice browning for greater depth of flavor before making chili, taco meat, etc.
Make turkey burgers thinner than beef burgers so they cook faster and stay tender.
Add a spoonful of olive oil when browning ground turkey to keep it from sticking.

Healthy Ways to Enjoy Ground Turkey

Here are some of my go-to healthy recipes for cooking with ground turkey:

Turkey veggie burgers
Zucchini turkey meatballs
Turkey taco salad
Loaded turkey sweet potato bowls
Turkey bolognese with zucchini noodles
Buffalo turkey lettuce wraps
Chili with turkey and beans
Turkey larb lettuce cups

The Bottom Line

Ground turkey can be a nutritious choice thanks to its lean protein and low saturated fat and calories. However, potential dryness and less flavor are drawbacks to keep in mind. Choosing extra lean ground beef can offer similar nutrition to ground turkey. The bottom line is both can be healthy options in moderation as part of a balanced diet. Cook with your taste preferences in mind while applying proper handling and cooking techniques.

is ground turkey healthy

The Low Down on Ground Turkey

More and more people are limiting their consumption of red and highly processed meats today, and ground turkey is an incredibly popular choice to swap in for beef.

However, I get a lot of questions about whether or not this swap is a wise choice, and whether or not people should consider ground chicken instead.

So I figured I’d do a deep dive into this for those interested.

What Is It Made From?

The ground turkey found at the supermarket is a mix of dark and light meat. The dark meat is taken from the thighs and drumsticks while the light meat is from the breast. These blends also include some skin and fat.

Because of the grinding process and addition of a few ingredients—like rosemary extract, for example, which is added for flavor and to sustain color—ground turkey is technically “processed”. But not in the same way as the “processed meats” we speak of—like bacon, salami, etc.— that have links to certain cancers. This is where people may get a little confused, leading them to question whether or not ground turkey is healthy.

When you’re browsing the meat department at the supermarket, there are three types of blends available:

85% lean / 15% fat—As far as saturated fat goes, this option isn’t very different from ground beef and this is likely where people are getting the idea that the difference between ground turkey and ground beef are negligible. This variety of turkey is rich in dark meat, which is taken from the thighs and drumsticks—both known to have a higher percentage of fat than white breast meat. But let’s not make this choice the villain! Dark meat is high in iron, selenium, and zinc, and it’s lauded for being moist, flavorful, and the preferred blend for my turkey burger recipe, turkey meatballs, and ground turkey meatloaf.
93% lean / 7% fat—This blend is the “happy medium” and the most popular option. It’s leaner than the 85/15 blend, but it still carries out good moisture and flavor. I use this one the most, even in my burgers and meatballs, and they’ve always come out perfect. It’s also fantastic in my instant pot bolognese with ground turkey or my juicy ground turkey tacos!
99% fat free—This blend is usually made up of all white breast meat and has zero saturated fat. Because of this, it can get drier more quickly, so you want to be careful when cooking it. This blend is ideal for something where you’re using a lot of sauce in order to prevent that dried-out texture, like a lasagna with ground turkey meat sauce or ground turkey sloppy joes.

Bolognese With Ground Turkey Ground Turkey Sloppy Joes Turkey Burger

Let’s get into the macronutrient nitty gritty for each lean-to-fat ratio option.

Since varying cooking and preparation methods affect calorie amount, I’m showing nutritional information for uncooked portions.

Is Ground Turkey Better For You Than Beef?

FAQ

Is ground turkey healthier than chicken?

Both turkey and chicken provide the same amount of protein per serving and offer a rich protein source. Turkey has fewer calories due to the low-fat content. This makes turkey a good option for people monitoring their calorie and fat intake closely.

What ground meat is the healthiest?

The Bottom Line If you’re eating for a healthy heart, lean ground turkey—which is lower in saturated fat—is the better pick for you. Of course, you can still enjoy ground beef from time to time, but choosing lean ground turkey more often will help your heart in the long run.

Is ground turkey considered a processed meat?

Turkey and chicken are often recommended as healthy alternatives to red meat. But if they are preserved, they count as processed meats and are harmful.

Is ground turkey bad for cholesterol?

Skinless, lean, and ground chicken or turkey breast are good low-cholesterol choices. 100g of lean cuts of turkey breast contain around 104mg of cholesterol. While this seems like a lot, it only has 3g of saturated fat.

Is ground turkey healthy?

In conclusion, ground turkey can be a healthy addition to your diet due to its lower fat content, lower calorie count, and rich nutritional value. It offers a high-quality source of lean protein, vitamins, and minerals.

Can one have turkey and carrots?

Eating turkey and carrots is part of healthy habits. The turkey has meat like chicken and is another healthy poultry option. Carrots are rich in carotenoids, it is a source of vitamin A, fiber, potassium and vitamin B3.

Why should you eat ground turkey?

Choosing ground turkey over higher fat meats can improve heart health by reducing overall saturated fat intake. 10. Antioxidant Content Turkey contains selenium and other antioxidants, which can assist in protecting the body against harmful free radicals. 11. Digestive Health

Is Turkey good for You?

It was a healthy choice. “Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat – if you don’t eat the skin,” Champagne said. It’s rich in B-complex vitamins niacin, B6 and B12 and the essential nutrient choline. It’s a good source of the minerals magnesium and phosphorus, and it provides iron, potassium and zinc.