Is Ground Turkey Healthier Than Ground Beef?
Short answer: This compares 93%-lean ground turkey, pan-broiled, with 90%-lean ground beef, pan-browned. Those percentages and cooking methods matter; extra-lean beef can differ from this result.
Selected foods: Ground turkey, 93% lean, pan-broiled and Ground beef, 90% lean, pan-browned. These specific preparations are compared below.
Nutri-Score: Ground Turkey A, Ground Beef C — ground turkey scores better.
Which to pick for your goal
| If you want | Better pick | The numbers |
|---|---|---|
| Fewer calories | Ground Turkey | 213 kcal vs 230 kcal per 100 g |
| More protein | About the same | ground turkey 27 g, ground beef 28 g per 100 g |
| Most protein per calorie | About the same | ground turkey 13 g, ground beef 12 g protein per 100 kcal |
| Less saturated fat | Ground Turkey | 3 g vs 4.7 g per 100 g |
| Overall (Nutri-Score) | Ground Turkey | A vs C |
Small differences count as a tie: a few calories or a few tenths of a gram won't change your day.
Nutrition side by side, per 100 g
| Per 100 g | Ground Turkey | Ground Beef |
|---|---|---|
| Calories | 213 kcal | 230 kcal |
| Protein | 27 g | 28 g |
| Fat | 12 g | 12 g |
| incl. saturated | 3 g | 4.7 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.2 g | 0.2 g |
| Omega-3 | 15 mg EPA+DHA | — |
| Nutri-Score | A | C |
Rounded values from exact USDA records (see * Data and sources below). Different brands, cuts and recipes can have different values. Diary food cards and the alternative versions below retain their own typical recipes.
For the same amount: 50 g
| Equal amount | Ground Turkey | Ground Beef |
|---|---|---|
| Calories | 107 kcal | 115 kcal |
| Protein | 14 g | 14 g |
| incl. saturated | 1.5 g | 2.4 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
In a typical serving
| One serving | Ground Turkey | Ground Beef |
|---|---|---|
| Serving | serving, 100 g (3.5 oz) | serving, 100 g (3.5 oz) |
| Calories | 213 kcal | 230 kcal |
| Protein | 27 g | 28 g |
| Saturated fat | 3 g | 4.7 g |
| Easy walking to burn it* | 70 min | 75 min |
* For a 70 kg (154 lb) person; the app works it out for your weight and your activities.
Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.
Other versions: typical diary estimates
The first two rows repeat the selected USDA records; other rows are typical diary estimates, without an exact source-record match. The cut, fat level or recipe can change the result. Per 100 g:
| Per 100 g | Calories | Protein | Sat. fat | Sugars | Fiber | Nutri-Score |
|---|---|---|---|---|---|---|
| Ground Turkey | 213 | 27 g | 3 g | 0 g | 0 g | A |
| Ground Beef | 230 | 28 g | 4.7 g | 0 g | 0 g | C |
| Ground chicken, browned | 180 | 20 g | 3 g | 0 g | 0 g | A |
| Beef burger patty, cooked | 265 | 25 g | 7.5 g | 0 g | 0 g | D |
*Data and sources
- Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles — USDA FDC 172851 (SR Legacy; published 4/1/2019).
- Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned — USDA FDC 171794 (SR Legacy; published 4/1/2019).
Retrieved 2 October 2026. USDA composition is per 100 g; drink values per 100 ml use the record’s measured household weight, with the USDA customary cup of 236.6 ml. Displayed cup servings remain 240 ml. Carbohydrate includes fiber on this US site; salt is sodium × 2.5. The food records are historical reference values, not current brand guarantees.
WHO guideline on free sugars: honey, syrups and fruit-juice sugars count as free sugars. WHO guideline on saturated and trans fats: consider replacing saturated fat with unsaturated fat.
FAQ
Which has fewer calories, ground turkey or ground beef?
Ground turkey: 213 kcal vs 230 kcal per 100 g. In a typical serving that's 213 kcal for ground turkey (serving, 100 g) and 230 kcal for ground beef (serving, 100 g).
Is ground turkey or ground beef better for weight loss?
No single food makes you gain or lose weight — the day's total does. Gram for gram, ground turkey is the lighter pick (213 kcal vs 230 kcal per 100 g). The portion usually matters more: a typical serving of ground turkey (serving, 100 g) is 213 kcal, of ground beef (serving, 100 g) 230 kcal.
Which has more protein, ground turkey or ground beef?
About the same: ground turkey 27 g, ground beef 28 g per 100 g. Per typical serving: 27 g for ground turkey (serving, 100 g) and 28 g for ground beef (serving, 100 g).
Which is better for your heart, ground turkey or ground beef?
On saturated fat, the nutrient heart-health guidelines ask us to limit, ground turkey comes out ahead: 3 g vs 4.7 g per 100 g.
Does this comparison apply to every brand or recipe?
No. The main table uses the two specific USDA foods named and linked on this page. Fat level, ingredients, trimming, cooking and water content can change the result. Use the same amount for a fair comparison and check the label for the product you actually eat.
Log it and see your day
In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.
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