Both ground turkey and beef contain important vitamins and minerals. However, turkey has lower levels of saturated fat, making it a better choice for heart health. For weight loss, choose lower-calorie, fat-free turkey.
Ground beef and turkey are both adaptable sources of protein that can help you satisfy your dietary needs, whether you’re using them to make chili, meatloaf, hamburgers, or casseroles.
The nutritional comparison of various ground beef and turkey varieties per 3 ounces (85 grams) is shown below (1, 2, 3, 4, 5, 6):
Comparatively speaking, lean ground beef (85% and 2093%) has slightly higher protein content than turkey at the same fat percentage for roughly the same number of calories. Beef also has less total fat, but turkey contains less saturated fat than beef.
The leanest available ground beef comprises 95% lean meat and 5% fat, while 99% fat-free turkey is available. Not surprisingly, turkey without fat has over 45% fewer calories, significantly less fat, and less saturated fat per serving than 2095% lean beef.
When it comes to micronutrients, all cuts of ground turkey and beef have comparable amounts of sodium. While they’re not high in sodium, they’re often seasoned with salt. Thus, they may provide more of it after cooking.
Compared to turkey, beef contains higher levels of iron, zinc, and vitamin B12, which are nutrients that support healthy blood, immunity, and the nervous system. However, turkey has higher concentrations of some B vitamins that are essential for the metabolism of energy (7, 8, 9, 10).
Ground beef and ground turkey are both nutritious. At first glance, comparing the protein and calorie composition of cuts with comparable fat percentages may not indicate which is healthier.
Decreasing your overall calorie intake and increasing your protein intake are two tactics often used to lose weight.
Increased feelings of fullness and the potential to lower daily calorie intake are two potential advantages of eating foods high in protein, which could aid in weight loss (11).
Both ground beef and turkey are high in protein; however, when it comes to calories and protein content, fat-free turkey has the most (6)
It also has equal or greater amounts of protein than any type of ground beef (1, 3, 5).
Eating foods high in saturated fat, like beef, has been shown in studies to increase heart disease risk factors (12).
According to current American Heart Association recommendations, your daily intake of saturated fat should be limited to 5%E2%80%936%% of your total calories, or approximately 2013 grams per day on a 2,000-calorie diet (13).
Ground turkey may be healthier for you than ground beef if you currently have heart disease or are at a high risk of getting it in the future. Compared to beef with the same fat percentage, turkey has about one gram less saturated fat (1, 2)
Additionally, choose lean cuts of either meat, such as 93% lean and 7% fat ground turkey or beef. Nonetheless, the leanest option available is 99% fat-free turkey, which has less than 1% of saturated fat per 3% of an ounce (85% of grams) (6)
Though it may raise some of the risk factors for heart disease, it’s crucial to remember that more recent review studies indicate that eating saturated fat is not substantially linked to the condition (13, 14).
Either way, it’s important to be aware of how fat contents differ between meats. Plus, remember that other aspects of your diet also play a role in preventing heart disease.
Heart health may be supported by eating a diet high in fruits and vegetables, selecting heart-healthy unsaturated fats like olive oil and nuts, and limiting your intake of sodium (15).
Although turkey and ground beef are low in sodium, watch how much salt you use when cooking them.
Most people consider the flavor of beef stronger than turkey. But it doesn’t really show when turkey is substituted for beef in tacos, casseroles, or other recipes with a lot of seasonings and ingredients.
This is particularly true if you use turkey that has the same amount of fat as the recipe calls for beef. Once ground meats are smothered in seasonings, it can be hard to tell the difference.
Still, some cooks want the distinct taste or aroma of beef fat. Ground turkey, even if it has a similar amount of fat as beef, may still taste blander.
From a culinary standpoint, sticking to ground beef and selecting a higher fat percentage is preferable than using turkey for recipes that depend on fat for flavor, like beef meatballs.
Turkey and ground beef are both healthy meats that are high in fat, protein, and a range of vitamins and minerals.
Turkey is generally lower in saturated fat than beef. As such, it may be a better choice for heart health. Fat-free turkey is also the lowest calorie option if you’re interested in weight loss.
Our writers update their articles with new information as it becomes available, and our experts keep a close eye on the health and wellness industry.
How many calories does ground turkey have? This question has plagued health-conscious eaters for years especially when trying to decide between ground turkey and ground beef. Both are versatile proteins, but their nutritional profiles differ significantly. Let’s delve into the world of ground turkey and ground beef comparing their calorie counts and exploring which one reigns supreme in the health department.
Ground Turkey: Lean and Mean
Honeysuckle White’s 93% Lean / 7% Fat Ground Turkey is a prime example of the leanness this protein offers. With a mere 160 calories per 4-ounce serving, it boasts a significantly lower calorie count compared to its beef counterpart. This makes it an ideal choice for those watching their calorie intake or aiming for weight loss.
But wait, there’s more! Ground turkey is not just about low calories. It’s also packed with 22 grams of protein per serving, making it a powerhouse for building and maintaining muscle mass. Additionally, it’s a good source of essential nutrients like iron and vitamin B12.
Ground Beef: The Hearty Contender
While ground beef may not be as lean as ground turkey, it still holds its own in the nutritional arena. A 3-ounce serving of 70% lean ground beef contains 235 calories, which is higher than ground turkey. However, it also boasts a higher protein content, with 22 grams per serving.
Ground beef is also a good source of iron, zinc, and vitamin B12. However, it’s important to note that it also contains more saturated fat than ground turkey, which can be a concern for those with heart health concerns.
The Verdict: A Calorie-Conscious Choice
So, which one wins the calorie battle? Ground turkey emerges as the clear victor, with its lower calorie count and lean protein content. However, the choice between the two ultimately depends on your individual health goals and preferences.
If you’re looking to cut calories and fat, ground turkey is the way to go. Its lower calorie count and leanness make it an ideal choice for weight management and heart-healthy eating.
However, if you’re looking for a heartier protein option and don’t mind the extra calories, ground beef can be a good choice. Just be sure to choose leaner cuts and consume it in moderation.
Ground Turkey: Tips for Deliciousness
Ground turkey can sometimes be a bit dry when cooked on its own. But fear not, there are ways to make it juicy and flavorful! Here are a few tips:
- Mix it with other ingredients: Adding vegetables, herbs, and spices can enhance the flavor and texture of ground turkey.
- Use a little oil: A small amount of olive oil can help keep the turkey moist during cooking.
- Don’t overcook it: Overcooking can dry out the turkey, so be sure to cook it until it’s just done.
Ground Beef: Cooking for Flavor
Ground beef is known for its rich flavor, but there are ways to take it to the next level. Here are a few tips:
- Brown it well: Browning the ground beef before adding other ingredients helps to develop its flavor.
- Use a flavorful base: Start with a flavorful base, such as onions, garlic, or peppers, to add depth to the dish.
- Season generously: Don’t be afraid to use herbs and spices to enhance the flavor of your ground beef dishes.
Both ground turkey and ground beef have their place in a healthy diet. Ground turkey is the leaner option, with fewer calories and less fat. Ground beef, on the other hand, is a heartier protein with a richer flavor. Ultimately, the best choice for you depends on your individual health goals and preferences.
So, next time you’re at the grocery store, consider giving ground turkey a try. It’s a delicious and nutritious alternative to ground beef that can help you stay on track with your health goals.
Bodybuilding Nutrition Tip: How to Accurately Weigh Cooked Meat
FAQ
How many calories are in 4 0z ground turkey?
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Serving Size
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4oz
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|
Calories
|
160
|
|
Calories from Fat
|
70
|
|
% Daily Value*
|
|
|
Total Fat 8g
|
12%
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How many calories is cooked ground turkey?
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Name
|
Amount
|
Unit
|
|
Energy
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203
|
kcal
|
|
Energy
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850
|
kJ
|
|
Protein
|
27.4
|
g
|
|
Total lipid (fat)
|
10.4
|
g
|
How many calories are in 8 oz of raw ground turkey?
Is ground turkey good for diet?