Large native to North America, turkeys are raised on farms and hunted in the wild. Its meat is highly nutritious and a popular protein source consumed around the world.
Turkey is rich in nutrients. Two thick slices (84 grams) of turkey contain (1):
The nutrients in turkey depend on the cut. For instance, white meat has slightly more protein than dark meat, which is found in active muscles like the thighs and legs. However, dark meat typically has more fat and calories than white meat (2, 3).
Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts.
For example, 3. 5 ounces (100 grams) of turkey with the skin packs 169 calories and 5. 5 grams of fat, compared to 139 calories and only 2 grams of fat in the same amount without the skin (4)
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5).
Are you looking for a low-carb protein option that’s both versatile and delicious? Look no further than ground turkey! This lean meat is packed with protein and flavor making it a perfect choice for a variety of dishes. In this guide, we’ll explore the nutritional profile of ground turkey, compare it to ground beef and provide some tips on how to cook it perfectly. So, grab your apron and get ready to learn all about the wonderful world of ground turkey!
Ground Turkey: A Nutritional Powerhouse
Ground turkey is a low-fat, high-protein meat that’s perfect for those following a low-carb diet. A 3-ounce serving of ground turkey contains approximately 0 grams of net carbs, making it an excellent choice for those looking to limit their carbohydrate intake. Additionally, ground turkey is a good source of essential nutrients, including:
- Protein: Essential for building and maintaining muscle mass.
- Iron: Important for carrying oxygen throughout the body.
- Zinc: Supports immune function and wound healing.
- Selenium: A powerful antioxidant that protects cells from damage.
Ground Turkey vs. Ground Beef: Which is Healthier?
While both ground turkey and ground beef are popular protein choices, ground turkey is generally considered the healthier option Here’s a breakdown of their nutritional profiles:
| Nutrient | Ground Turkey (3 oz) | Ground Beef (3 oz, 70% lean) |
|---|---|---|
| Calories | 181 | 235 |
| Fat | 10 g | 16 g |
| Saturated Fat | 2.5 g | 6.2 g |
| Cholesterol | 88 mg | 75 mg |
| Protein | 23 g | 22 g |
| Net Carbs | 0 g | 0 g |
As you can see, ground turkey is lower in calories, fat and saturated fat than ground beef. It’s also a good source of protein and contains no net carbs. This makes it a more heart-healthy option for those looking to manage their cholesterol levels and reduce their risk of heart disease.
Cooking Tips for Delicious Ground Turkey
Ground turkey can be a bit dry if not cooked properly. Here are a few tips to ensure your ground turkey dishes are juicy and flavorful:
- Use a higher fat content: Opt for ground turkey with a higher fat percentage (e.g., 93/7) for added moisture and flavor.
- Add moisture: Mix in ingredients like chopped vegetables, breadcrumbs, or broth to keep the turkey moist.
- Cook over medium heat: Avoid overcooking ground turkey, as this can make it dry and tough.
- Use a meat thermometer: Ensure the internal temperature of the ground turkey reaches 165°F (74°C) before serving.
Delicious Ground Turkey Recipes
Ground turkey is a versatile ingredient that can be used in a variety of dishes. Here are a few ideas to get you started:
- Turkey burgers: Season ground turkey with your favorite spices and grill or pan-fry for juicy and flavorful burgers.
- Turkey meatballs: Combine ground turkey with breadcrumbs, herbs, and spices for delicious and healthy meatballs.
- Turkey chili: Add ground turkey to your favorite chili recipe for a hearty and satisfying meal.
- Turkey tacos: Use ground turkey as a filling for tacos, burritos, or enchiladas.
- Turkey stir-fry: Stir-fry ground turkey with your favorite vegetables and sauce for a quick and easy meal.
Ground turkey is a low-carb, high-protein meat that’s perfect for those following a healthy diet. It’s also a versatile ingredient that can be used in a variety of dishes. With a few simple cooking tips, you can easily create delicious and satisfying meals with ground turkey. So, next time you’re looking for a healthy and flavorful protein option, reach for ground turkey!
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick slices (84% grams) of turkey constitute 2061% of the daily value for vitamin B3, 2049% for vitamin B6, and 2029% for vitamin B12%20 (1)
These B vitamins have many benefits:
- Vitamin B3 (niacin). This vitamin is necessary for effective cellular communication and energy production (15).
- Vitamin B6 (pyridoxine). This vitamin aids in the synthesis of neurotransmitters and promotes the formation of amino acids (16).
- Vitamin B12. Red blood cell formation and DNA synthesis depend on vitamin B12 (17).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
Healthy source of protein
Turkey is a protein-rich food.
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (6, 7).
Additionally, a high-protein diet may even support weight loss by promoting feelings of fullness (8, 9).
Just 2 thick slices (84 grams) of turkey pack 24 grams of protein — an impressive 48% of the DV (1).
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10, 11, 12).
Other research, however, contends that processed meat, not red meat itself, is harmful to health (5, 13, 14).
Bodybuilding Nutrition Tip: How to Accurately Weigh Cooked Meat
FAQ
Is ground turkey high in carbs?
What is one serving of ground turkey?
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Serving Size
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4oz
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Amount Per Serving
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Calories
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160
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Calories from Fat
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70
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% Daily Value*
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Is ground turkey better for you than ground beef?
How many calories are in 4 ounces of cooked ground turkey?
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Protein (g)
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22.44
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Total lipid (fat) (g)
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10.78
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Carbohydrate, by difference (g)
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0
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Energy (kcal)
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192.7
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Sugars, total (g)
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0
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How many carbs are in ground turkey?
The favorite choice for the term “Ground Turkey” is 3 ounces of cooked Ground Turkey which has no carbs . The total carbohyrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Ground Turkey is shown below. View other nutritional values (such as Calories or Fats) using the filter below:
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
How many calories are in ground turkey?
The favorite choice for the term “Ground Turkey” is 3 ounces of cooked Ground Turkey which has about 200 calories . Calorie and nutritional information for a variety of types and serving sizes of Ground Turkey is shown below. View other nutritional values (such as Carbs or Fats) using the filter below:
How much protein is in ground turkey?
Ground turkey nutrition (100 grams). Richest in Protein: 27g (65% of DV), Vitamin B3: 9mg (55% of DV). Calories:203, Net carbs: 0, Protein: 27.37. Source: USDA