Ground Turkey Nutrition: Calories, Protein & Facts

If you value eating better without giving up flavor, ground turkey nutrition deserves your attention. Many people in the USA and Canada are switching from red meat to lean poultry. Not just for weight loss, but for heart health, muscle building, and everyday energy.

Ground turkey is affordable. It is easy to cook. And it fits into almost any meal plan.

Yet, many people still feel confused about calories, protein, and fat content. Some think it is always dry. Others believe it lacks nutrients.

That is not true.

This guide explains the nutrition facts of ground turkey. It covers protein content and compares turkey breast calories. It also shows how to choose the best option for your goals. Everything is clear, honest, and based on real use not hype.

Let’s start.

Ground Turkey Nutrition Facts: A Clear Overview

Understanding ground turkey nutrition facts helps you make better food choices. Producers make ground turkey from turkey meat, which can include breast, thigh, or a mix. The nutrition changes based on the fat ratio.

100 Grams Ground Turkey Nutrition

Here is what you get from 100 grams ground turkey nutrition (raw, average blend):

Calories: ~170 kcal
Protein: ~19–21 grams
Fat: ~10 grams
Saturated fat: ~2.5 grams
Cholesterol: ~70 mg
Iron: ~1.3 mg
Zinc: ~2.4 mg
Vitamin B12: ~1.5 mcg

This balance makes ground turkey filling without being heavy.

How Much Protein in Turkey? Why It’s a Muscle-Friendly Food

One of the most common questions is: how much protein in turkey?

Turkey is a high-quality protein. It contains all essential amino acids your body needs.

Protein Benefits You Feel

Supports muscle growth and repair
Keeps you full longer
Helps maintain metabolism
Aids recovery after workouts

Protein Amounts by Type

Ground turkey (average): 19–21 g per 100 g
Lean ground turkey: up to 22 g per 100 g
Turkey breast (skinless): 23–24 g per 100 g

This makes turkey an excellent choice for fitness-focused diets.

93 7 Ground Turkey Nutrition: The Lean Favorite

If you see 93/7 ground turkey nutrition, that means:

93% lean meat
7% fat

This version is extremely popular in the USA and Canada.

Why 93/7 Is a Smart Choice

Lower fat than regular ground turkey
Still juicy and flavorful
High protein content
Great for weight loss and meal prep

Calories in 93/7 Ground Turkey

Per 100 grams (raw):

Calories: ~160
Protein: ~21 grams
Fat: ~8 grams

It offers the best balance for everyday healthy eating.

Turkey Breast Calories vs Ground Turkey: Which Is Better?

Many people compare turkey breast calories to ground turkey. Both are healthy, but they serve different needs.

Turkey Breast Calories (Skinless, Cooked)

Calories: ~135 per 100 g
Fat: ~1 g
Protein: ~24 g

Nutrition Turkey Breast: Key Strengths

Extremely lean
Very high protein
Low fat
Ideal for cutting diets

Ground Turkey: Why It Still Wins

Ground turkey:

Has more flavor
Is easier to cook in many recipes
Feels more satisfying
Works better in family meals

If strict calorie control is your goal, turkey breast is ideal. For balance and taste, ground turkey is more practical.

Protein Content Turkey Breast vs Ground Turkey

Let’s compare protein content turkey breast with ground turkey.

Type	Protein per 100 g
Turkey breast	23–24 g
Lean ground turkey	21–22 g
Regular ground turkey	19–20 g

The difference is small. For most people, ground turkey still delivers excellent protein.

Ground Turkey Nutrition for Weight Loss

Ground turkey fits perfectly into weight loss plans.

Why It Helps You Lose Weight

High protein reduces hunger
Moderate calories
Keeps meals satisfying
Supports lean muscle

Real-Life Example

Many meal-prep plans in North America use ground turkey bowls. Paired with vegetables and whole grains, people report fewer cravings and better energy throughout the day.

That is the power of smart protein.

Ground Turkey Nutrition for Heart Health

Replacing red meat with turkey can improve heart health.

Benefits You Should Know

Lower saturated fat than beef
Rich in B vitamins
Supports healthy cholesterol levels

Health professionals often recommend turkey for people managing blood pressure or cholesterol.

Nutrition Facts Ground Turkey: Micronutrients That Matter

Beyond protein, nutrition facts ground turkey include important vitamins and minerals.

Key Nutrients

Vitamin B6: Supports brain health
Vitamin B12: Helps red blood cell production
Zinc: Boosts immunity
Iron: Supports oxygen transport

These nutrients make ground turkey more than just protein.

Ground Turkey vs Beef: A Smart Swap

Switching from beef to turkey is common in the USA and Canada.

Comparison Per 100 g

Nutrient	Ground Beef (80/20)	Ground Turkey (93/7)
Calories	~250	~160
Fat	~20 g	~8 g
Protein	~17 g	~21 g

Ground turkey clearly offers a lighter option with more protein.

Is Ground Turkey Good for Kids and Families?

Yes. Ground turkey is family-friendly.

Why Parents Choose It

Easy to digest
Mild flavor
Works in burgers, tacos, pasta
High protein for growing kids

Many families replace beef with ground turkey without complaints.

How to Choose the Healthiest Ground Turkey

Not all ground turkey is the same.

Smart Buying Tips

Choose 93/7 or leaner
Check labels for added sodium
Avoid heavily processed versions
Buy fresh when possible

Simple choices make a significant impact.

Cooking Tips That Protect Ground Turkey Nutrition

Overcooking can dry turkey and reduce enjoyment.

Better Cooking Practices

Cook with a bit of olive oil
Add onions or broth for moisture
Avoid high heat for long periods
Season well to enhance taste

Healthy food should also taste good.

Ground Turkey Nutrition Facts After Cooking

Cooking changes values slightly.

Cooked Ground Turkey (93/7)

Calories: ~170 per 100 g
Protein: ~26 g
Fat: ~8 g

Protein becomes more concentrated after water loss.

Is Ground Turkey Processed?

Manufacturers minimally handle fresh ground turkey. Just ground meat. Opt for unseasoned or unfrozen patties for purer nutrition.

Who Benefits Most From Ground Turkey?

Ground turkey works well for:

Weight loss diets
Muscle-building plans
Heart-healthy eating
Busy families
Meal prep lovers

Flexible and reliable.

Ground Turkey Nutrition for Athletes

Athletes need protein and recovery nutrients.

Ground turkey provides:

Complete protein
B vitamins for energy
Iron for endurance

Many athletes use it daily.

Common Myths About Ground Turkey

“It’s Always Dry”

False. Fat ratio and cooking method matter.

“It Has No Flavor”

Wrong. It absorbs spices well.

“It’s Only for Dieters”

Not true. It works for everyone.

How to Add Ground Turkey to Your Diet

Easy meal ideas:

Turkey chili
Turkey burgers
Turkey lettuce wraps
Turkey pasta sauce
Turkey breakfast hash

Simple meals keep nutrition consistent.

Ground Turkey Nutrition in the USA and Canada

Ground turkey is widely available in both countries. It fits national dietary guidelines focused on lean protein and heart health.

Final Thoughts: Why Ground Turkey Nutrition Deserves a Spot on Your Plate

Ground turkey nutrition offers one of the best balances of protein, calories, and versatility. It supports weight loss.

It helps muscles grow, is good for family dinners, and fits healthy eating goals in the USA and Canada.

Whether you focus on ground turkey nutrition facts, compare turkey breast calories, or track how much protein in turkey, the result is the same. Ground turkey is a smart, reliable choice.

Make it part of your weekly meals. Your body will thank you.

Taylor Green

Nutrition & Diet Content Creator

Taylor Green writes about balanced eating, meal planning, and evidence-based nutrition tips. Their goal is to make healthy eating simple and achievable for everyone.