Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles
Whole food · Poultry Products
Photo: Wikipedia
Pan-broiled ground turkey crumbles are lean, savory morsels with a mild, slightly sweet flavor and a tender, crumbly texture. With 27.1g of protein and zero carbs per 100g, they are a powerhouse for muscle maintenance and low-carb diets. Their neutral taste makes them a blank canvas for bold spices and sauces.
Calorie split: 51% protein · 0% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility—it absorbs marinades and spices beautifully, making it a staple in everything from tacos to pasta sauces. It's also a lighter, leaner alternative to ground beef that still delivers satisfying, meaty flavor.
⚠️ Watch-outs & how to enjoy it better
The leanness (93% lean) can sometimes result in a drier texture if overcooked, and it lacks the rich, fatty mouthfeel of higher-fat meats. To counteract dryness, cook it quickly over medium-high heat and add a splash of broth or sauce. Those watching sodium should choose low-sodium brands and season with herbs and spices instead of salt.
Key benefits
- High-quality protein source (27.1g per 100g)
- Zero carbohydrates, ideal for keto or low-carb diets
- Low in saturated fat compared to ground beef
- Versatile base for quick weeknight meals
- Quick to cook and crumble for easy meal prep
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ground turkey is often made from a mix of white and dark meat, but 93% lean crumbles are typically made from a higher proportion of white meat (breast) to achieve that low fat percentage.
Full nutrition (USDA data · scales with serving)
| Water | 61.0 g |
| Energy | 213 kcal |
| Energy | 890 kj |
| Protein | 27.1 g |
| Total lipid (fat) | 11.6 g |
| Ash | 1.3 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 | 259 mg |
| Potassium, K | 304 mg |
| Sodium, Na | 90.0 mg |
| Zinc, Zn | 3.8 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 28.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.26 mg |
| Niacin | 8.1 mg |
| Pantothenic acid | 1.4 mg |
| Vitamin B-6 | 0.50 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 78.7 mg |
| Betaine | 12.3 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 |
| Vitamin A, IU | 101 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.19 mg |
| Tocopherol, delta | 0.03 mg |
| Tocotrienol, alpha | 0.04 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.11 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 8.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 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 | 3.0 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 15:0 | 0.01 g |
| SFA 16:0 | 2.0 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.77 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.38 g |
| MUFA 16:1 c | 0.37 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 3.4 g |
| MUFA 18:1 c | 3.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 3.6 g |
| PUFA 18:2 | 3.1 g |
| PUFA 18:2 n-6 c,c | 3.1 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.17 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.17 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.14 g |
| Fatty acids, total trans-monoenoic | 0.11 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.10 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.04 g |
| Fatty acids, total trans-polyenoic | 0.04 g |
| Cholesterol | 104 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.31 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Methionine | 0.80 g |
| Cystine | 0.29 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.96 g |
| Valine | 1.3 g |
| Arginine | 2.0 g |
| Histidine | 0.80 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.5 g |
| Proline | 1.2 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.23 g |
FAQ
How do I prevent ground turkey from being dry?
Don't overcook it—brown it quickly over medium-high heat, then add a splash of broth, tomato sauce, or salsa to keep it moist. You can also mix in a tablespoon of olive oil or a small amount of diced onion while cooking.
Is ground turkey healthier than ground beef?
Generally, yes. Ground turkey (especially 93% lean) has less saturated fat and fewer calories than regular ground beef, while providing similar protein levels. However, the nutritional difference depends on the cut and fat percentage of both meats.
Can I freeze cooked ground turkey crumbles?
Absolutely. Let them cool completely, then store in airtight containers or freezer bags for up to 3 months. Thaw in the refrigerator overnight before reheating.
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 2.13 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: 0.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.