1 serving (85 grams) contains 150 calories, 22.0 grams of protein, 8.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
416.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.2 g | 28% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 194.4 mg | 64% | |
| Sodium | 152.8 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 61.1 g | 122% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 41.7 mg | 3% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 694.4 mg | 14% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Lean ground turkey
Lean ground turkey is a form of ground meat made from turkey, known for its lower fat content compared to ground beef. It originated in the United States as a popular lean protein option and is now widely used in diverse cuisines, from American burgers to Mediterranean meatballs. A 3-ounce serving of lean ground turkey (93% lean, 7% fat) provides approximately 170 calories, 23 grams of protein, and 8 grams of fat. It is rich in essential nutrients, including B vitamins such as niacin (12 mg, 60% of daily value) and vitamin B6 (0.8 mg, 50% of daily value), along with important minerals like selenium (23 mcg, 42% of daily value) and zinc.
Health Benefits
- Supports muscle growth and repair due to its high protein content (23 g per 3-ounce serving).
- Boosts immunity and thyroid function with selenium, providing 42% of the daily value per serving.
- Improves energy production and brain health with significant amounts of niacin and vitamin B6.
Dietary Considerations
Selection and Storage
Store lean ground turkey in the refrigerator at 40°F (4°C) or below and use within 1-2 days. Freeze if not used immediately and consume within 3-4 months for optimal quality.
Common Questions About Lean ground turkey Nutrition
Is lean ground turkey high in protein?
Yes, lean ground turkey is an excellent source of protein. A 4-ounce serving of cooked 93% lean ground turkey provides approximately 22 grams of protein, making it a great option for individuals looking to increase their protein intake.
Can I eat lean ground turkey on a keto diet?
Yes, lean ground turkey is compatible with a keto diet as it is low in carbohydrates, providing less than 1 gram of carbs per 4-ounce serving. Combined with healthy fats and non-starchy vegetables, it can be a great keto-friendly protein option.
What are the health benefits of eating lean ground turkey?
Lean ground turkey is rich in high-quality protein, B vitamins (such as B6 and B12), and minerals like zinc and selenium, which support immune health and metabolism. Additionally, the lower fat content compared to fatty cuts of beef makes it beneficial for heart health and weight management.
How much lean ground turkey should I eat per meal?
A typical serving size for lean ground turkey is about 4 ounces (cooked), which contains approximately 170 calories and 8 grams of fat for the 93% lean variety. This portion is ideal for a balanced protein source without overloading on calories.
How does lean ground turkey compare to ground beef nutritionally?
Lean ground turkey (93% lean) is generally lower in saturated fat than ground beef (85% lean), while providing comparable amounts of protein. Turkey has about 170 calories and 8 grams of fat per 4-ounce serving, whereas the same portion of ground beef contains around 250 calories and 20 grams of fat, making turkey a lighter option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Protein Foods – MyPlateU.S. Department of AgricultureHighlights the health benefits of lean protein sources like ground turkey in a balanced diet.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureDiscusses the inclusion of lean meats like ground turkey as part of a healthy eating pattern.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
