Ground Turkey: Calories, Nutrition & Healthier Swaps

Ground turkey is often leaner than ground beef, though fat varies by blend — 93% lean is very different from 85%.

Ground Turkey nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Ground Turkey: nutrition highlights

A serving (serving, 100 g) provides 25 g of protein — about 45% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).

On the open Nutri-Score algorithm, ground turkey gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.

How much movement is one serving?

One serving (serving, 100 g) is 185 kcal — roughly 60 min of easy walking or 23 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Ground Turkey

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Chicken breast, raw — 160 g, 181 kcal: −1.7 g saturated fat, +13 g protein.
• Grilled turkey breast — 140 g, 189 kcal: −1.8 g saturated fat, +16 g protein.
• Chicken Breast — 140 g, 192 kcal: −1.8 g saturated fat, +16 g protein.
• Pork tenderloin, raw — 130 g, 185 kcal: −0.3 g salt.