Ground Turkey: Calories, Nutrition and Health Benefits

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Four ounces (113 g) of raw 93% lean ground turkey has 170 calories, 21g protein, 9g fat, 0g carbs and 78mg sodium. The same weight of 85/15 has about 203 calories and 14g fat, so the lean ratio on the pack matters more than the word "turkey". Cooked, 93/7 crumbles come to about 240 calories per 4 oz because water cooks out and the meat weighs less.

Quick Nutrition Facts

Per 4 oz (113 g) raw, 93% lean / 7% fat

Nutrient	Amount
Calories	170 kcal
Protein	21.1g
Carbohydrates	0g
Fiber	0g
Sugars	0g
Fat	9.4g
Sodium	78 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Ground turkey is mostly a protein and fat food with no carbohydrate at all. The number that changes your day is the lean ratio: 93/7 raw is 150 kcal per 100 g, 85/15 is 180, a 30-calorie gap that grows if you eat a full 8 oz. Log the same state you weighed. A 4 oz raw patty and 4 oz of cooked crumbles are different amounts of meat, and USDA lists 93/7 pan-broiled crumbles at 180 calories per 3 oz (85 g), about 240 per 4 oz cooked. Cook it to 165°F measured with a thermometer, because color alone does not tell you when it is done.

Myth Busters

MYTH #1: All ground turkey has the same calories

TRUTH: USDA lists raw 93/7 at 150 kcal and 8.3g fat per 100 g, and raw 85/15 at 180 kcal and 12.5g fat per 100 g. Ground turkey can include dark meat and skin, so check the lean/fat ratio printed on the pack. Turkey, ground, 93% lean, 7% fat, raw (SR Legacy, FDC 172850); Turkey, ground, 85% lean, 15% fat, raw

MYTH #2: Ground turkey has carbs because it is processed

TRUTH: Plain ground turkey has 0g carbohydrate, 0g fiber and 0g sugar per USDA. Carbs only appear if the pack adds breadcrumbs, seasoning blends or fillers, which the ingredient list will show. Turkey, ground, 93% lean, 7% fat, raw (SR Legacy, FDC 172850)

MYTH #3: 4 oz cooked has the same calories as 4 oz raw

TRUTH: Cooking removes water, so cooked meat is denser. USDA lists 93/7 raw at 150 kcal per 100 g and pan-broiled crumbles at 180 kcal per 85 g, about 212 kcal per 100 g cooked. Log the state you weighed. Turkey, ground, 93% lean, 7% fat, raw (SR Legacy, FDC 172850); Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles (SR Legacy, FDC 172851)

MYTH #4: Pink ground turkey is undercooked and brown means done

TRUTH: FSIS says the color of cooked poultry is not a sure sign of safety and that turkey can stay pink even at a safe 165°F. Use a food thermometer rather than color or time per side. FSIS issues public health alert for frozen fresh ground turkey products

MYTH #5: Ground turkey is low in sodium whatever the brand

TRUTH: Plain 93/7 raw has 69 mg per 100 g, but packs with added seasoning or broth can contain more. Compare the sodium line on the label. Turkey, ground, 93% lean, 7% fat, raw (SR Legacy, FDC 172850)

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		170 calories for 21g protein in a 4 oz raw 93/7 portion is a good protein-per-calorie ratio. It drops to C-level calories if you buy 85/15 at about 203 calories per 4 oz. Turkey, ground, 93% lean, 7% fat, raw (SR Legacy, FDC 172850); Turkey, ground, 85% lean, 15% fat, raw
High Protein		21g protein per 4 oz raw, and about 30g in 4 oz cooked, with no carbohydrate to dilute it. Turkey, ground, 93% lean, 7% fat, raw (SR Legacy, FDC 172850); Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles (SR Legacy, FDC 172851)
Low Carb / Keto		0g carbohydrate, 0g sugar and 0g fiber per USDA, so it fits any carb limit. Fat is higher in 85/15, which suits keto. Turkey, ground, 93% lean, 7% fat, raw (SR Legacy, FDC 172850)
Heart Health		93/7 has 9.4g total fat per 4 oz raw and USDA lists 2.5g saturated fat per 3 oz cooked. Sodium is low when unseasoned. 85/15 has about 14g fat per 4 oz. Turkey, ground, 93% lean, 7% fat, raw (SR Legacy, FDC 172850); Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles (SR Legacy, FDC 172851); Turkey, ground, 85% lean, 15% fat, raw
Diabetes Management		No carbohydrate means no direct glucose load. The carbs in a dish come from the bun, pasta or sauce around it. Turkey, ground, 93% lean, 7% fat, raw (SR Legacy, FDC 172850)
Nutrient Density		USDA lists a 3 oz cooked portion as 67% DV vitamin B12, 44% selenium, 43% niacin and 29% zinc, but it has no fiber or vitamin C. Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles (SR Legacy, FDC 172851)

PERSONALIZED NUTRITION

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Blood Sugar Response - Ground Turkey (4 oz / 113 g raw)

Plain ground turkey has 0g carbohydrate, so a healthy adult's blood sugar stays near its fasting baseline over the 2-hour window. Any rise comes from the bun, rice, pasta or sauce eaten with it, not the meat. Turkey, ground, 93% lean, 7% fat, raw (SR Legacy, FDC 172850)

Estimated Blood Glucose Response (mg/dL)

Illustrative baseline for a healthy adult eating plain ground turkey alone. A burger bun or pasta sauce changes the real curve, as does individual insulin sensitivity.

How to flatten the spike

Carb-count the bun, pasta, rice or sauce, since the turkey itself adds 0g.
Pair it with non-starchy vegetables and a smaller portion of starch.
Weigh it raw or cooked consistently so your log matches the pack data.
Choose 93/7 when you want fewer calories and 85/15 when you want more fat for satiety.

Cultural Significance

Ground turkey became a mainstream swap for ground beef in US kitchens, showing up in burgers, chili, meatballs, taco meat and meatloaf. It takes seasoning well because the flavor is mild, which is also why plain patties can taste dry without added fat or moisture. Search interest centers on the 93/7 versus 85/15 choice, which is the same split USDA publishes separate data for.

Compare & Substitute

Ground Turkey vs Similar Foods

Nutrient	Ground turkey 85/15, raw (4 oz)	Ground turkey 93/7, pan-broiled crumbles (4 oz cooked)
Calories	203 kcal	240 kcal
Protein	19.1g	30.6g
Carbohydrates	0g	0g
Fat	14.1g	13.3g

Frequently Asked Questions

How many calories are in 4 oz of ground turkey?

4 oz (113 g) of raw 93% lean ground turkey has about 170 calories. Raw 85/15 has about 203, and 4 oz of cooked 93/7 crumbles has about 240 because cooking removes water.

How much protein is in ground turkey?

4 oz raw 93/7 has 21g of protein. A 3 oz (85 g) cooked portion has 23g, so about 31g in 4 oz cooked.

Does ground turkey have carbs?

No. USDA lists 0g carbohydrate, 0g fiber and 0g sugar for plain ground turkey. Check the label for added fillers in seasoned products.

What is the difference between 93/7 and 85/15 ground turkey?

Per 100 g raw, 93/7 has 150 kcal and 8.3g fat while 85/15 has 180 kcal and 12.5g fat. Protein is 18.7g versus 16.9g.

What temperature should ground turkey be cooked to?

165°F internal temperature, measured with a food thermometer. FSIS notes the meat can stay pink at that temperature, so color is not a reliable check.