🦃 Ground Turkey Protein Calculator
Calculate protein, calories & macros for any serving size — raw or cooked, any fat percentage
| Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 1 oz raw (93% lean) | 45 kcal | 5.5g | 2g | 0g |
| 3 oz raw (93% lean) | 135 kcal | 16.5g | 6g | 0g |
| 4 oz raw (93% lean) | 180 kcal | 22g | 8g | 0g |
| 1 patty / 85g raw | 153 kcal | 18.7g | 8.5g | 0g |
| 3 oz cooked (93% lean) | 165 kcal | 23g | 9g | 0g |
| 100g raw (93% lean) | 180 kcal | 22g | 10g | 0g |
| 100g raw (99% lean) | 120 kcal | 25g | 2g | 0g |
| 100g raw (85% lean) | 218 kcal | 17.5g | 17g | 0g |
| 1 lb raw (93% lean) | 816 kcal | 99.8g | 45g | 0g |
| Type | Calories | Protein | Total Fat | Sat. Fat |
|---|---|---|---|---|
| 85% Lean / 15% Fat | 218 kcal | 17.5g | 17g | 4.5g |
| 93% Lean / 7% Fat | 180 kcal | 22g | 10g | 2.5g |
| 99% Lean / 1% Fat | 120 kcal | 25g | 2g | 0.5g |
Ground Turkey is lean and has a gentle taste, that works as a good replacement for ground beef. One can use it for various fast dinners during the week. The meat of the turkey is seasoned and then browned similarly as beef, so it is especially flexible during cooking.
When buying, you find some different options in the store. Ground Turkey 80/20 means that it is made up of 80% lean meat and 20% fat. There are also leaner options, for instance 93% lean or even 99% lean turkey breast.
Easy Guide to Cooking Ground Turkey
93% lean Ground Turkey usually carries around 22 grams of Protein and 160 calories each serving. The 99% lean versions have around 28 grams of Protein each serving.
Here something nice though. Ground beef 93/7 and Ground Turkey 93/7 have the same amount of calories, with only small differences in the nutrients. The turkey meat holds only 0.5 grams fewer packed fat each serving, more sodium and a bit less Protein than beef.
So the differnce is not that big, as many folks believe.
Ground Turkey cooks more quickly than ground beef, because it is much leaner, including the dark part. To keep it juicy, one can add fat, as cream, mayo or cheese, to the mix. If you choose dark Ground Turkey instead of white, the flavor improves and the texture becomes thicker, what reduces the risk of dryness.
Turkey meat commonly carries more water, so during cooking one sometimes must remove the liquid or the foam.
To cook Ground Turkey, one heats a big pan over medium heat with a bit of oil. Add the turkey and smash it with a spatula. Season with garlic powders.
Cook until it no longer looks pink anywhere. The texture can seem a bit weird at first, and it commonly becomes gray instead of brown and pretty.
Ground Turkey works well for tacos, chili, meatballs, meatloaf, hamburgers, pastas, sloppy joes, enchiladas, stir-fry, wraps and soups. Lettuce sheets form another tasty idea with stir-fried vegetables as green onions, carrots and ginger, covered with Korean BBQ sauce. Hawaiian turkey hamburgers include diced red peppers, green onions, soy sauce, bread crumbs and teriyaki sauce.
One-pot meal in the style of Indian keema use garam masala, cinnamon, cayenne, onion, garlic and ginger.
The secret four Ground Turkey is the spice. It has the best taste, when one loads it with spices and sauces. Also, too much blending of the meat can push it tough and dense.
Mix only until it combines, and then stop. Meatballs from Ground Turkey gets light and soft texture, especially if one adds ricotta. Ground Turkey in stuffed peppers, covered withmelted mozzarella, form another reliable dinner.
