Ground Turkey: Calories, Nutrition Facts, and Health Benefits (2026)

Ground turkey, per 3 oz cooked, 93% lean, contains 150 calories and 22.9 g of protein. It has 0 g of carbohydrates, making it a suitable option for low-carb diets. Additionally, it provides 1.6 g of saturated fat and 2.5 mg of zinc.

This page explores the nutritional profile of ground turkey, focusing on its benefits and how it fits into various dietary goals. We will also examine its impact on blood sugar levels and compare it to other protein sources.

Ground Turkey Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for ground turkey per 3 oz cooked, 93% lean. This information highlights its macronutrient composition and essential vitamins and minerals.

Values are for 3 oz cooked, 93% lean (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	150	176	7%
Protein	22.9 g	27.0 g	46%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	6.0 g	7.0 g	8%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	196 mg	230 mg	4%
Saturated Fat	1.6 g	1.9 g	8%
Zinc	2.5 mg	3.0 mg	23%
Vitamin B12	0.77 mcg	0.90 mcg	32%

About 0% of ground turkey calories come from carbohydrates, 63% from protein and 37% from fat.

Ground Turkey by Health Goal

In this section, we evaluate ground turkey based on common dietary goals. These ratings help identify its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (22.9 g in 150), very filling
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Good	Lean protein with modest saturated fat
Muscle gain	Excellent	High-quality complete protein at 22.9 g per serving

Ground Turkey and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Ground Turkey contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Ground Turkey Compares to Other Protein Foods

The comparison table provides insights into how ground turkey stacks up against other protein foods. This information can assist in making informed dietary choices.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Ground Turkey	176	27.0	7.0	1.9
Chicken Breast	165	31.0	3.6	1.0
Chicken Thigh	209	26.0	10.9	3.0
Ground Beef	250	26.0	17.0	6.5

Ground Turkey Myths, Checked

Ground turkey is always lean , Misleading. Lean depends on the blend; regular ground turkey includes dark meat and skin and is fattier.

Ground turkey has much less protein than beef , False. At the same lean percentage they are very similar in protein.

How to Track Ground Turkey

With ground turkey, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log ground turkey accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of ground turkey?

How many calories are in 3 oz of ground turkey? Ground turkey contains 150 calories per 3 oz cooked, 93% lean, making it a relatively low-calorie protein option.

Is ground turkey good for weight loss?

Is ground turkey good for weight loss? Yes, ground turkey is a good choice for weight loss due to its high protein content of 22.9 g and low calorie count of 150 per serving.

Can people with diabetes eat ground turkey?

Can people with diabetes eat ground turkey? Yes, ground turkey is suitable for people with diabetes as it contains 0 g of carbohydrates, which means it does not raise blood sugar levels.

How much protein is in ground turkey?

How much protein is in ground turkey? Ground turkey provides 22.9 g of protein per 3 oz cooked, making it an excellent source of lean protein.

Is ground turkey high in sugar?

Is ground turkey high in sugar? No, ground turkey contains 0 g of sugar, making it a low-sugar protein option.

Is ground turkey healthier than ground beef?

Is ground turkey healthier than ground beef? Ground turkey is generally considered healthier than ground beef due to its lower fat content, with only 6 g of fat per serving compared to higher fat levels in many ground beef options.

Key Takeaways

• Ground turkey has 150 calories per 3 oz cooked, 93% lean.
• It contains 22.9 g of protein per serving.
• There are 0 g of carbohydrates and sugar in ground turkey.
• Ground turkey has 6 g of fat, including 1.6 g of saturated fat.
• It provides essential nutrients like 2.5 mg of zinc and 0.77 mcg of vitamin B12.
• Ground turkey is a suitable option for low-carb and weight loss diets.