Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles
Whole food · Poultry Products
Photo: Wikipedia
Pan-broiled ground turkey (93% lean) is a savory, crumbled protein with a mild, subtly sweet flavor and a tender, slightly chewy texture. It's a high-protein, low-carb staple that browns beautifully in the pan, offering a lighter alternative to ground beef without sacrificing heartiness. With 27.1g of protein per 100g, it's a powerhouse for muscle maintenance and satiety.
💚 Why it's loved
People love it for its remarkable versatility—it absorbs spices and sauces beautifully, making it a blank canvas for tacos, chili, or stir-fries. Its mild taste and lean profile also appeal to those seeking a healthier, yet satisfying, protein source without the gamey or heavy notes of red meat.
⚠️ Watch-outs & how to enjoy it better
Its low fat content can make it dry or bland if overcooked; to counteract this, cook it quickly over medium-high heat and add moisture with broth, tomatoes, or a splash of soy sauce. It may also be higher in sodium if pre-seasoned, so opt for plain versions and season yourself to control salt intake.
Key benefits
- High in complete protein for muscle repair and satiety.
- Low in carbohydrates, making it ideal for low-carb or keto diets.
- Leaner than most ground meats, reducing saturated fat intake.
- Versatile base for countless global cuisines and quick weeknight meals.
- Pan-broiling retains nutrients without added fats from deep frying.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ground turkey is often made from a mix of light and dark meat, and the 93% lean version is typically sourced from the breast and thigh, giving it a balanced flavor that's less prone to drying out than pure breast meat.
Full nutrition (scales with serving)
| Water | 61.1 g |
| Energy | 220 kcal |
| Energy | 922 kj |
| Nitrogen | 4.3 g |
| Protein | 27.1 g |
| Total lipid (fat) | 11.6 g |
| Total fat (NLEA) | 10.4 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Calcium, Ca | 31.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 29.1 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 |
| Thiamin | 0.09 mg |
| Riboflavin | 0.26 mg |
| Niacin | 8.1 mg |
| Pantothenic acid | 1.4 mg |
| Vitamin B-6 | 0.50 mg |
| Choline, total | 78.7 mg |
| Choline, free | 2.6 mg |
| Choline, from phosphocholine | 1.6 mg |
| Choline, from phosphotidyl choline | 65.5 mg |
| Choline, from glycerophosphocholine | 0.90 mg |
| Choline, from sphingomyelin | 8.1 mg |
| Betaine | 12.3 mg |
| Vitamin B-12 | 1.9 ug |
| Vitamin A, RAE | 30.0 ug |
| Retinol | 30.0 ug |
| Vitamin E (alpha-tocopherol) | 0.18 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 |
| 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 11:0 | 0.00 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 | 3.8 g |
| MUFA 14:1 c | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 c | 0.37 g |
| MUFA 17:1 | 0.02 g |
| MUFA 17:1 c | 0.02 g |
| MUFA 18:1 c | 3.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 20:1 c | 0.04 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 3.5 g |
| PUFA 18:2 c | 3.1 g |
| PUFA 18:2 n-6 c,c | 3.0 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 c | 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 c | 0.02 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 c | 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 20:4c | 0.17 g |
| PUFA 20:5c | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:2 | 0.00 g |
| PUFA 22:5 c | 0.02 g |
| PUFA 22:4 | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 c | 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 |
| Fatty acids, total trans-dienoic | 0.04 g |
| TFA 18:2 t not further defined | 0.04 g |
| Cholesterol | 104 mg |
FAQ
Is ground turkey healthier than ground beef?
Yes, it's generally leaner and lower in saturated fat, especially the 93% lean variety, though it can be slightly lower in iron and B12 compared to beef.
How do I keep ground turkey from being dry?
Avoid overcooking it—brown it quickly over medium-high heat, and consider adding a bit of broth, tomato sauce, or olive oil to retain moisture and flavor.
Can I use ground turkey in place of ground beef in any recipe?
Absolutely, it's a direct substitute in most dishes like tacos, meatballs, or chili, though you may need to adjust seasoning or add a touch of fat for richness.