Turkey, ground, 93% lean/ 7% fat, raw
Whole food · Poultry Products
Photo: Wikipedia
Ground turkey, specifically the 93% lean/7% fat variety, is a finely minced, raw poultry product with a mild, subtly sweet flavor and a tender, slightly crumbly texture when cooked. Nutritionally, it's a powerhouse, delivering a high amount of lean protein with minimal fat and zero carbohydrates, making it a staple for health-conscious cooking.
💚 Why it's loved
People love ground turkey for its incredible versatility and neutral flavor profile, which acts as a blank canvas for bold seasonings and global cuisines. It's a go-to for creating lighter, protein-packed versions of comfort foods like burgers, meatballs, and tacos without sacrificing substance.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its lean composition, which can lead to dry, bland results if overcooked or not properly seasoned. To counteract this, always cook it just until no longer pink, incorporate moisture-rich ingredients like onions, tomatoes, or a splash of broth, and don't shy away from herbs, spices, and a small amount of healthy fat like olive oil for flavor.
Key benefits
- Excellent source of high-quality, complete protein
- Very low in fat and saturated fat compared to other ground meats
- Naturally carbohydrate-free, suitable for low-carb and keto diets
- Provides essential nutrients like selenium and B vitamins
- A versatile base for creating healthier versions of classic dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
While ground turkey is a modern convenience, the turkey itself was domesticated by Indigenous peoples in Mesoamerica over 2,000 years ago, long before it became a symbol of the American Thanksgiving table.
Full nutrition (scales with serving)
| Water | 72.9 g |
| Energy (Atwater General Factors) | 153 kcal |
| Energy (Atwater Specific Factors) | 158 kcal |
| Nitrogen | 2.8 g |
| Protein | 17.3 g |
| Total lipid (fat) | 9.6 g |
| Ash | 0.94 g |
| Carbohydrate, by difference | 0.00 g |
| Calcium, Ca | 23.6 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 17.3 mg |
| Phosphorus, P | 162 mg |
| Potassium, K | 246 mg |
| Sodium, Na | 80.2 mg |
| Zinc, Zn | 3.0 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.02 mg |
| Fatty acids, total saturated | 2.3 g |
| Fatty acids, total monounsaturated | 2.9 g |
| Fatty acids, total polyunsaturated | 2.6 g |
| Fatty acids, total trans | 0.08 g |
| Cholesterol | 82.3 mg |
FAQ
Is ground turkey healthier than ground beef?
Generally, yes. A 93% lean ground turkey is significantly lower in total and saturated fat than even 90% lean ground beef. However, the nutritional comparison depends on the specific lean percentages of each product.
How do I keep ground turkey from drying out?
Avoid overcooking it. Cook just until it loses its pink color. Mixing in finely diced vegetables (like mushrooms or onions) or a tablespoon of broth or tomato sauce per pound can add moisture. Forming patties or meatballs with a gentle hand also helps.
What does 93% lean/7% fat mean?
It refers to the composition by weight. In a 100-gram serving, 93 grams are lean meat tissue, and 7 grams are fat. This is a very lean ratio, making it a lower-fat option compared to ground beef or pork.