🦃 Turkey Burger Protein Calculator
Enter your patty weight & fat percentage to get exact protein, calories & macros
| Patty Size | 93/7 Lean | 85/15 Regular | 80/20 Mix | Calories (93/7) |
|---|---|---|---|---|
| 2 oz (57g) | 13.5g | 12g | 11g | 113 kcal |
| 3 oz (85g) | 20g | 18g | 16.5g | 170 kcal |
| 3.5 oz (99g) | 23.5g | 21g | 19g | 198 kcal |
| 4 oz (113g) | 27g | 24g | 22g | 226 kcal |
| 4.5 oz (128g) | 30g | 27g | 25g | 255 kcal |
| 5 oz (142g) | 33.5g | 30g | 27.5g | 283 kcal |
| 6 oz (170g) | 40g | 36g | 33g | 340 kcal |
| 8 oz (227g) | 53.5g | 48g | 44g | 453 kcal |
| Type | Protein | Fat | Calories | Protein/Cal Ratio |
|---|---|---|---|---|
| Turkey Breast (raw) | 23.7g | 1.0g | 104 kcal | 0.91g/10kcal |
| Ground Turkey 93/7 | 23.5g | 7.0g | 170 kcal | 0.69g/10kcal |
| Ground Turkey 85/15 | 21.0g | 15.0g | 200 kcal | 0.53g/10kcal |
| Ground Turkey 80/20 | 19.4g | 20.0g | 218 kcal | 0.45g/10kcal |
| Ground Beef 90/10 | 20.0g | 10.0g | 176 kcal | 0.57g/10kcal |
| Ground Beef 80/20 | 17.2g | 20.0g | 254 kcal | 0.34g/10kcal |
| Body Weight | Sedentary (0.8g/lb) | Active (1.0g/lb) | Athletic (1.2g/lb) | 4oz Patties Needed |
|---|---|---|---|---|
| 120 lbs (54kg) | 96g | 120g | 144g | 4–5 patties |
| 150 lbs (68kg) | 120g | 150g | 180g | 5–7 patties |
| 175 lbs (79kg) | 140g | 175g | 210g | 6–8 patties |
| 200 lbs (91kg) | 160g | 200g | 240g | 7–9 patties |
| 220 lbs (100kg) | 176g | 220g | 264g | 8–10 patties |
| Ounces (oz) | Grams (g) | Common Description | Approx. Protein (93/7) |
|---|---|---|---|
| 2 oz | 57g | Mini slider patty | ~13g |
| 3 oz | 85g | Small/kid patty | ~20g |
| 4 oz | 113g | Standard burger | ~27g |
| 5 oz | 142g | Restaurant size | ~33g |
| 6 oz | 170g | Large patty | ~40g |
| 8 oz | 227g | Double / half-pound | ~53g |
Whether you want a healthy version of hamburger? Turkey Burgers are the best option. They prepare from lean ground turkey, mixed with spices and garlic, and truly they have wonderful taste although they are extremely simple to prepare.
The main secret to reach a great Turkey Burger lies in the right balance between lean and fat part. Ground turkey with around 93% lean and 7% fat works best, it keeps everything moist without too much fat. Here the reason: using ground turkey from thighs instead of only from breast makes a big difference, because the breast alone is so lean, that it will dry during cooking.
How to Make Juicy Turkey Burgers
Plain ground turkey has that annoying moisture and stickiness, that can upset you. Add breadcrumbs or crackers to help prevent the patties from becoming too dense and rubbery. A bit of mayo mixde in the meat surprisingly improves the texture.
And here the cheese trick: adding a bit of Monterey Jack creates little thick pockets in the hamburger, that keeps the inside soft. Moreover, the cheese becomes crisp and golden on the edges, what is actually the most tasty part.
Start mixing ground turkey, eggs, garlic and fresh parsley in a big bowl with a bit of Worcestershire sauce. Salt and pepper according to taste. Some like to add diced onions, breadcrumbs, grated cheese, crackers or any spicy extras too the mix.
Work everything together with your hands, until everything is evenly spread.
Here a pro tip: freeze the patties for around 20 minutes before they go on the grill. That helps them not collapse during cooking. Slap them on a warm oiled grill and cook some minutes each side, until the internal temperature reaches 160 degrees.
Cooking with a lid on the grill is another good way, it locks in more tasty juices and fats. A covered grill pan works well also.
The toppings truly lift those hamburgers. Lettuce, tomatoes, red onions, pickles, bacon and cheese all shine here. Smoked Gouda, mozzarella, sharp cheddar or asiago match perfectly with the subtle turkey taste.
For sauces, garlic aioli, spicy mustard, grilled sauce or mayo all work. One fancy idea is to combine smoked Gouda, fire roasted chiles, ripe tomatoes, caper lemon yogurt cream and stone ground mustard.
Greek style turkey hamburgers bring a fresh touch to the meal, they include feta, spinach and herbs for an entirely new feel. They are ready in around 30 minutes, what makes them great for busy dinners or summer gatherings. Toss some onions on the grill together with the hamburgers to add depth.
You can also bake theturkey hamburgers in a 400 degree oven for around 20 minutes. Add splashes of water and cover them during cooking, the steam keeps everything nice and moist.
