Turkey, ground
Common food
Photo: Wikipedia
Ground turkey is finely minced turkey meat, typically from the breast or a mix of light and dark meat, offering a mild, lean, and adaptable protein base. Its texture is tender and crumbly when cooked, readily absorbing the flavors of spices and sauces it's paired with. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and zero carbohydrates, making it a staple for health-conscious cooking.
Calorie split: 51% protein · 0% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love ground turkey for its incredible versatility and neutral flavor, which acts as a blank canvas for everything from spicy tacos to savory meatballs. It's a go-to for creating lighter, healthier versions of classic comfort foods without sacrificing protein content.
⚠️ Watch-outs & how to enjoy it better
Ground turkey, especially from the breast, can become dry and bland if overcooked, leading to a disappointing texture. To counteract this, cook it just until no longer pink, incorporate moisture-rich ingredients like onions or tomatoes, or choose blends with some dark meat for better juiciness. Also, be mindful of sodium content in pre-seasoned varieties.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates, suitable for low-carb and keto diets.
- Lower in saturated fat compared to many ground red meats.
- Versatile base for a wide variety of global cuisines and recipes.
- Often more affordable than other lean protein sources.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The USDA allows ground turkey to contain a higher percentage of added skin and fat than ground turkey breast, so 'ground turkey' and 'ground turkey breast' are nutritionally distinct products.
Full nutrition (USDA data · scales with serving)
| Water | 60.6 g |
| Energy | 211 kcal |
| Protein | 26.9 g |
| Total lipid (fat) | 11.5 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 31.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 257 mg |
| Potassium, K | 301 mg |
| Sodium, Na | 412 mg |
| Zinc, Zn | 3.7 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 28.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.26 mg |
| Niacin | 8.0 mg |
| Vitamin B-6 | 0.49 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 78.0 mg |
| Vitamin B-12 | 1.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 30.0 ug |
| Retinol | 30.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.77 g |
| Fatty acids, total monounsaturated | 3.7 g |
| MUFA 16:1 | 0.38 g |
| MUFA 18:1 | 3.4 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.5 g |
| PUFA 18:2 | 3.1 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.16 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 103 mg |
Amino acid profile (per 100g)
Estimated from Turkey, mechanically deboned, from turkey frames, raw — USDA does not publish this profile for Turkey.
| Tryptophan | 0.11 g |
| Threonine | 0.64 g |
| Isoleucine | 0.50 g |
| Leucine | 1.1 g |
| Lysine | 1.2 g |
| Methionine | 0.37 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.55 g |
| Tyrosine | 0.47 g |
| Valine | 0.54 g |
| Arginine | 0.87 g |
| Histidine | 0.50 g |
| Alanine | 0.87 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.78 g |
| Proline | 0.65 g |
| Serine | 0.62 g |
FAQ
Is ground turkey healthier than ground beef?
Generally, yes. A 3-ounce serving of 93% lean ground turkey has about 170 calories and 8g of fat, while 93% lean ground beef has about 180 calories and 10g of fat. The difference is more pronounced with leaner blends, and ground turkey is significantly lower in saturated fat.
How do I keep ground turkey from drying out?
Avoid overcooking; cook just until it loses its pink color. Mix in moisture-rich ingredients like grated zucchini, diced mushrooms, or a splash of broth. Using a blend with some dark meat also helps retain juiciness.
What's the difference between 'ground turkey' and 'ground turkey breast'?
'Ground turkey' can be made from any part of the bird, including dark meat and skin, resulting in higher fat content. 'Ground turkey breast' is made exclusively from the lean breast meat, offering a lower-fat, lower-calorie option.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.11 kcal/g · 51% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.