Turkey, Ground, raw
Whole food · Poultry Products
Photo: Wikipedia
Ground turkey is lean, finely minced meat from turkey, typically a mix of white and dark meat. It has a mild, slightly sweet flavor and a soft, crumbly texture that readily absorbs seasonings. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and zero carbohydrates.
💚 Why it's loved
People love ground turkey for its incredible versatility—it acts as a blank canvas for bold spices and global flavors, making it perfect for everything from tacos to meatballs. It's also a go-to for health-conscious cooks looking to reduce red meat without sacrificing the hearty satisfaction of a meat-based dish.
⚠️ Watch-outs & how to enjoy it better
Its low fat content can lead to dry, bland results if overcooked or not properly seasoned. To counteract this, mix in moisture-rich ingredients like grated onion, mushrooms, or a splash of broth, and avoid pressing it while cooking. Those monitoring sodium should be aware that pre-seasoned or processed turkey products can be high in salt; opt for plain ground turkey and season yourself.
Key benefits
- Excellent source of lean, complete protein
- Very low in saturated fat compared to many ground meats
- Naturally carbohydrate-free
- Versatile base for healthy, high-protein meals
- Lower in calories than ground beef or pork
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The USDA allows ground turkey to contain up to 1% solution of a natural flavoring broth or water to enhance juiciness, which is why you might see 'contains up to 1% natural flavoring' on the label.
Full nutrition (scales with serving)
| Water | 72.4 g |
| Energy | 148 kcal |
| Energy | 618 kj |
| Protein | 19.7 g |
| Total lipid (fat) | 7.7 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 200 mg |
| Potassium, K | 237 mg |
| Sodium, Na | 58.0 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 21.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.16 mg |
| Niacin | 6.7 mg |
| Pantothenic acid | 0.99 mg |
| Vitamin B-6 | 0.56 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 50.8 mg |
| Betaine | 6.3 mg |
| Vitamin B-12 | 1.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 20.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 66.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.10 mg |
| Tocopherol, delta | 0.02 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.02 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 14.0 iu |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 2.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.07 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 1.4 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.55 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.23 g |
| MUFA 16:1 c | 0.22 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.3 g |
| MUFA 18:1 c | 2.3 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:2 n-6 c,c | 1.9 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.10 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 | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.10 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:4 | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.10 g |
| Fatty acids, total trans-monoenoic | 0.08 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.07 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 69.0 mg |
| Tryptophan | 0.22 g |
| Threonine | 0.90 g |
| Isoleucine | 0.88 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.58 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.77 g |
| Tyrosine | 0.70 g |
| Valine | 0.91 g |
| Arginine | 1.4 g |
| Histidine | 0.58 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.1 g |
| Glycine | 1.1 g |
| Proline | 0.87 g |
| Serine | 0.83 g |
| Hydroxyproline | 0.16 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is ground turkey healthier than ground beef?
Generally, yes. Ground turkey (especially from breast) is typically lower in calories, total fat, and saturated fat than regular ground beef. However, lean ground beef can have a similar nutritional profile. The key difference is often in the cut and fat percentage chosen.
How do I keep ground turkey from drying out?
Don't overcook it—cook just until no longer pink. Mix in moisture (onion, garlic, zucchini) or a binder like an egg. For burgers or meatballs, add a little olive oil or use a fattier blend (like 93/7) instead of 99% lean.
What's the difference between ground turkey and ground turkey breast?
Ground turkey can be a mix of dark and white meat with skin, while ground turkey breast is made from only the lean breast meat. Breast will be lower in fat and calories but drier if not handled carefully.