At a glance
- 23 g protein and 187 calories per 3 oz (85 g).
- 12.3 g protein per 100 calories: #110 of 536 foods in our USDA list, #25 of 40 in poultry.
- 77 mg sodium per serving.
What is ground turkey like to eat?
Ground turkey is a mild ground meat sold in different lean-to-fat ratios. It swaps in for ground beef in tacos, chili, burgers and meatballs, and it takes on spices and sauces well.
How can you eat more ground turkey?
Try this
Brown with taco spices for tacos or burrito bowlsSimmer into a turkey chili with beansShape into meatballs for pasta or soupStuff into zucchini or peppers with riceIs ground turkey good on a GLP-1?
Crumbled turkey in a sauce or chili is soft and easy to eat in small spoonfuls, and smaller meatballs keep portions simple. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does ground turkey compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Ground turkey | 3 oz | 23 g | 187 | 12.3 g |
| Ground chicken | 3 oz | 19.8 g | 161 | 12.3 g |
| Lean ground beef | 3 oz | 24.6 g | 178 | 13.8 g |
| Turkey breast | 3 oz | 25.6 g | 125 | 20.5 g |
Close to ground turkey per calorie: cottage cheese (13.1 g), tofu (12 g), sardines (11.8 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Check the lean percentage on the label, since some packs include more dark meat and skin than others.
What's the full nutrition for ground turkey?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 187 | 220 | |
| Protein | 23 g | 27.1 g | 46% |
| Fat | 9.9 g | 11.6 g | |
| Saturated fat | 2.6 g | 3 g | 13% |
| Carbohydrate | 0 g | 0 g | |
| Fiber | Not listed | Not listed | |
| Sugar | Not listed | Not listed | |
| Sodium | 77 mg | 90 mg | 3% |
| Calcium | 26 mg | 31 mg | 2% |
| Iron | 1.3 mg | 1.56 mg | 7% |
| Vitamin B12 | 1.6 mcg | 1.9 mcg | 67% |
| Vitamin D | Not listed | Not listed |
USDA FoodData Central, Foundation: "Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
