It’s no secret that eating meat helps add much-needed protein to your diet. If you like red meat though, its bad reputation might have you considering swapping to a leaner option. Dietitian Allison Hueschen, UnityPoint Health, gives you the ground turkey vs. ground beef breakdown and shares the healthiest options for meat.
Ground turkey and ground beef are staple ingredients in many recipes But when it comes to nutritional value, which ground meat reigns supreme? This article compares ground turkey and ground beef to determine which is the healthier option
Ground Turkey Nutrition
Ground turkey is generally hailed as the healthier ground meat option compared to beef. Let’s look at the nutrition facts to see why:
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Calorie count Ground turkey contains fewer calories per serving compared to most varieties of ground beef A 3 oz serving of 93% lean ground turkey has about 180 calories The same amount of 70% lean ground beef has 235 calories,
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Fat content Ground turkey is lower in total fat and saturated fat than regular ground beef. For example 93% lean ground turkey has 10g total fat and 2.5g saturated fat per serving. An equal portion of 70% lean ground beef has 16g total fat and 6g saturated fat.
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Protein: Ground turkey provides about 23g protein per 3 oz serving, comparable to the 22-25g in lean ground beef.
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Iron: Ground beef contains slightly more iron than ground turkey, with about 2-3 mg per serving versus 1-2 mg in ground turkey.
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Sodium: Both meats are relatively low in sodium, with 70-80 mg per serving.
So in terms of calories, fat, and other nutrients, ground turkey has a nutritional advantage over regular higher-fat ground beef. Its leanness makes it a smart choice if watching saturated fat for heart health.
Ground Beef Nutrition
While regular ground beef is higher in fat than ground turkey, leaner varieties can match up nutritionally:
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When comparing 93% lean ground beef to 93% lean ground turkey, their nutrition profiles are very similar in terms of calories, protein, fat, and other nutrients.
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Extra lean 95% or 96% ground beef can be just as low or even lower in fat than ground turkey. It contains under 5g total fat per serving.
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Lean ground beef provides more iron than ground turkey, with about 2-3 mg per serving.
So for those more concerned with calories than fat intake, extra lean ground beef can be comparable to ground turkey, and offer benefits like more iron.
Ground Turkey Benefits
Here are some of the top health benefits associated with ground turkey:
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Lower in saturated fat – Ground turkey contains about 25-55% less saturated fat than most types of ground beef per serving. This makes it a better choice for heart health.
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Fewer calories – Regular 93% lean ground turkey averages around 50 fewer calories than standard 70% lean ground beef per serving. This can help with weight management.
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Versatile – Ground turkey works well in place of recipes calling for ground beef. It’s perfect for burgers, meatballs, tacos, chili, and more.
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More budget-friendly – Pound for pound, ground turkey often costs less than the leaner varieties of ground beef. This makes it ideal for those looking to cut grocery costs.
Ground Beef Benefits
While ground turkey has some advantages nutritionally, ground beef has its perks too:
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Higher in iron – Beef contains more bioavailable iron than turkey, with about 2-3 mg per serving versus 1-2 mg in turkey. This makes it a good choice for those at risk of iron deficiency.
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More protein – Lean ground beef can provide up to 3 g more protein per serving compared to turkey. The extra protein may help better satisfy appetite.
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Richer flavor – Ground beef has a beefier, more robust taste than milder ground turkey. For dishes like burgers and meatballs, ground beef’s flavor may be preferable.
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Grill-friendly – Ground beef often holds up better on the grill than ground turkey and is less prone to drying out over direct heat.
Healthiest Choice?
So which ground meat comes out as the healthiest overall? The answer depends on your specific health goals and priorities:
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Heart health – Ground turkey has less saturated fat, so it gets the advantage for supporting heart health.
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Weight loss – Super lean ground turkey or beef with 5% fat or less are your best bets for limiting calories.
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Iron intake – Lean ground beef provides more iron than turkey, which may benefit those at risk of deficiency.
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Budget – Ground turkey gives you more bang for your buck compared to premium extra lean ground beef.
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Taste – Ground beef has more robust flavor. If taste is a priority, it may be worth the extra saturated fat in some dishes.
Tips for Cooking with Ground Turkey
The key to making flavorful, juicy ground turkey dishes is proper cooking technique:
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Choose 93% or 85% lean ground turkey for the best texture and moisture. Avoid 99% fat-free turkey breast, which dries out.
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Season well with spices, herbs, garlic, etc. Ground turkey benefits from added flavor.
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Don’t overcook. Cook burgers, meatballs, etc. just until 165°F internal temperature or they dry out.
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Mix with egg and breadcrumbs to help turkey meatballs and burgers hold together better.
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Combine with lean ground beef for added moisture and flavor if desired. A 50/50 blend works well.
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Add plenty of vegetables and sauce to dishes like turkey tacos, chili, pasta sauce, and casseroles to prevent dryness.
The Bottom Line
While both can be smart choices, ground turkey generally has a slight nutritional advantage over ground beef thanks to its lower saturated fat content. However, very lean beef can match up nutrition-wise with ground turkey as well.
The healthiest option depends on your specific needs and goals. For heart health, ground turkey or 96%+ lean ground beef are your best options. If your priority is weight loss, choose 99% fat-free ground turkey or 95%+ lean ground beef.
No matter which you choose, proper cooking techniques and flavor additions are key for maximizing taste and texture. Both ground meats can play a delicious role in a healthy diet.
What is the Healthiest Meat?
Hueschen recommends choosing lean cuts of meat and poultry to help reduce saturated fat in your diet. This can also help you reduce calories to lose weight.
“To choose lean cuts of meat, look for the words ‘loin’ or ‘round. ’ These tend to signify leaner cuts. Also, choose cuts with the least amount of marbling, and trim fat before cooking. If you’re having poultry, like chicken, remove the skin,” Hueschen says.
A lot of people think that red meat is bad for them, but Hueschen says that it has many healthy nutrients in it, such as protein, B vitamins, iron, and zinc. On the same note, meat substitutes like tofu and mushrooms are high in protein and can be a good source of protein.
“Meat replacements can certainly be an option and incorporated into an overall balanced diet. Read and compare labels to help make the best choice for you,” Hueschen says.
The daily recommended amount of protein changes for each person based on their age, gender, level of activity, medical conditions, and other factors. Recommended daily protein intakes based on Dietary Reference Intakes (DRI) for adults are:
- Women ages 19-51+ = 46 gm/day
- Men ages 19-51+ = 56 gm/day
*For reference, one egg contains 6 grams of protein, whereas one cup of chicken breast has 43 grams. To be sure you’re getting enough protein, Hueschen says, “The nutrients in different types of protein foods are different, so I tell people to get their protein from a variety of sources.” This can include seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds and soy products. ”.
For more information on what types of foods are right for your health, talk to your doctor.
Ground Turkey vs. Ground Beef
Surprisingly, Hueschen says there aren’t major nutritional differences between ground turkey and beef.
“The nutrition panel (calories, sodium, cholesterol, etc. for ground turkey and ground beef is pretty much the same, as long as you choose the same amount of lean to fat, says Hueschen.
This ratio is the percentage of lean meat vs. the percentage of fat. For example, “93/7” means 93 percent lean meat and 7 percent fat. The lower the fat content, the less saturated fat you’ll consume.
To help reduce consuming extra fat from both ground turkey and ground beef, Hueschen recommends these options:
- Drain grease from the pan
- Rinse meat with hot water once done cooking
- Blot meat with a paper towel to absorb remaining grease
Hueschen says the taste difference isn’t very big, and that you might not even notice it depending on how you use it. This means that ground turkey can taste like beef.
“You’ll taste the difference between ground turkey and ground beef more if the meat is the main ingredient, like in a burger patty, than if it’s in a casserole.” Most people can’t tell the difference in mixed dishes,” Hueschen says.
Price-wise, ground turkey and ground beef can vary widely by store, brand and the product itself. She encourages comparing prices and selecting the best option for you and your family.
Is Ground Turkey Better For You Than Beef?
FAQ
Which ground meat is the healthiest?
How much healthier is ground turkey than ground beef?
Is turkey the healthiest meat?
What is the healthiest meat to eat?
Which is better ground beef or Turkey?
The lean ground beef contains about 1 gram more saturated fat for a 3-ounce serving but is lower in total fat and cholesterol, and slightly higher in iron and protein compared to the turkey. Which One Wins? The answer? It’s a toss-up.
Ground beef vs Ground round: Which is healthier?
Ground round is better than ground beef because of less fat content as compared to ground beef. It can be used in soups and hamburgers. Beef falls into red meats and is high in cholesterol and saturated fats which are unhealthy for heart and even for diabetic patients. Lean meats like chicken and fish which are used skinless in soups and curries are better option than red meats.
Should you eat ground beef or Turkey?
Ground beef has a more distinctive flavor, so if you’re craving a beef burger or classic meatballs, go for beef, keeping the lean-to-fat ratio in mind. Or use a combo of lean ground beef and turkey in your favorite dishes.
Is ground turkey lower in calories than ground beef?
Ground turkey is lower in calories compared to ground beef. Ground turkey contains 203 calories, and ground beef contains 241 calories. The fat contents of ground turkey are lower than that of ground beef. Ground turkey contains 10g of fats, and ground beef contains 15g of fats.