Turkey or chicken burger, on white bun
Common food
Photo: Wikipedia
A lean, savory patty made from ground turkey or chicken, served on a soft white bun. It offers a mild, juicy flavor with a tender, slightly springy texture, making it a lighter alternative to beef. Nutritionally, it's a high-protein, moderate-calorie centerpiece for a satisfying meal.
Calorie split: 35% protein · 36% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love it for its mild, adaptable flavor that readily takes on seasonings and toppings, and for being a perceived healthier, lighter comfort food staple in casual dining.
⚠️ Watch-outs & how to enjoy it better
The white bun is a refined carbohydrate that can cause blood-sugar spikes, and the patty may be high in sodium. Counteract this by choosing a whole-grain bun, loading up on fiber-rich lettuce, tomato, and onion, and opting for a homemade patty where you control the salt.
Key benefits
- Excellent source of lean protein for muscle maintenance.
- Lower in saturated fat than traditional beef burgers.
- Provides a good base for adding vegetables and other nutrients.
- Quick and versatile for weeknight meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'turkey burger' gained massive popularity in the United States during the 1980s and 1990s as a lower-fat alternative amid health-conscious dietary trends.
Full nutrition (USDA data · scales with serving)
| Water | 50.5 g |
| Energy | 234 kcal |
| Protein | 20.0 g |
| Total lipid (fat) | 7.7 g |
| Carbohydrate, by difference | 20.7 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 3.0 g |
| Calcium, Ca | 76.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 190 mg |
| Potassium, K | 222 mg |
| Sodium, Na | 356 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 29.4 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.25 mg |
| Niacin | 6.8 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 43.0 ug |
| Folic acid | 22.0 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 58.0 ug |
| Choline, total | 51.7 mg |
| Vitamin B-12 | 0.87 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 14.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.9 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 | 0.06 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.53 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.4 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 54.0 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Turkey or chicken burger.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
Why is my turkey burger dry?
Turkey is very lean. Mix in moisture-rich ingredients like grated onion, breadcrumbs soaked in milk, or a little olive oil. Don't overwork the meat, and avoid overcooking—use a meat thermometer to check for 165°F (74°C).
Is a turkey or chicken burger healthier than beef?
Generally yes, as they are lower in saturated fat and calories. However, the nutritional value depends on the meat's leanness, added fillers, and cooking method. A 93% lean turkey patty is leaner than a standard 80/20 ground beef patty.
Can I freeze these patties?
Absolutely. Form the patties, place them on a parchment-lined tray to freeze individually, then transfer to a freezer bag. They keep for 3-4 months. Thaw in the refrigerator before cooking.
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 2.34 kcal/g · 34% calories from protein · 0.7 g fiber · 3.0 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: 1.60 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.