How healthy is ground turkey?
Is ground turkey healthy? Yes, in sensible portions. Ground turkey scores 38/100 on the HowHealthyIs Score: 100 g provides 203 kcal, 27 g protein and 1.5 mg iron. Ground turkey is a high-protein mince that is often, but not always, leaner than ground beef. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Ground turkey ranks higher than 38% of them.
Counts in favor (% daily value per 100 kcal)
- Protein27%
- Iron4%
- Magnesium4%
- Potassium3%
- Vitamin A1%
- Calcium1%
- Vitamin E0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 40 minus 8 = 32. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in ground turkey?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 203 kcal | 173 kcal | |
| Protein | 27 g | 23 g | 47% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 10 g | 8.8 g | 11% |
| Saturated fat | 2.7 g | 2.3 g | 11% |
| Vitamins | |||
| Vitamin A | 24 µg | 20 µg | 2% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.1 mg | <0.1 mg | 1% |
| Minerals | |||
| Calcium | 28 mg | 24 mg | 2% |
| Iron | 1.5 mg | 1.3 mg | 7% |
| Potassium | 294 mg | 250 mg | 5% |
| Magnesium | 30 mg | 26 mg | 6% |
| Sodium | 78 mg | 66 mg | 3% |
Source: USDA FoodData Central, "Turkey, Ground, cooked" (FDC 171506). Values rounded.
Why is ground turkey good for you?
- 23 g protein in 3 oz cooked, 47% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Burgers, chili and meatballs
- Swapping for fattier ground beef
What should you watch out for?
- Fat content varies a lot by blend; check the lean percentage on the pack.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.