When it comes to healthy eating, lean ground turkey can be a great source of protein. With 93% lean ground turkey containing only 7% fat, it packs in plenty of protein without all the extra calories and saturated fat you’d find in beef. But just how many calories are actually in 93% lean ground turkey? Let’s take a closer look.
Calorie Count of Raw 93% Lean Ground Turkey
If we look at the nutrition facts for raw 93% lean/7% fat ground turkey a 4 ounce serving contains
- 160 calories
- 22g protein
- 8g fat
- 0g carbs
So in 4 ounces of raw 93% lean ground turkey there are 160 calories.
To put this into context, here is how the calorie count breaks down per serving size:
- 1 ounce raw: 40 calories
- 3 ounces raw: 120 calories
- 4 ounces raw: 160 calories
- 8 ounces raw: 320 calories
- 1 pound (16 ounces) raw: 640 calories
As you can see, the calorie count scales up quickly as the serving size increases. While a single ounce of ground turkey is only 40 calories, a whole pound equates to 640 calories.
Calorie Difference Between Raw and Cooked
It’s important to note that the calorie count listed above is for raw 93% lean ground turkey. When you cook ground turkey, some of the fat melts away, changing the calorie count slightly.
According to the USDA, cooked 93% lean ground turkey contains around 135 calories per 4 ounce serving. So cooking reduces the calorie count by about 25 calories per 4 ounces compared to raw.
Here is the calorie breakdown for cooked 93% lean ground turkey:
- 1 ounce cooked: 34 calories
- 3 ounces cooked: 101 calories
- 4 ounces cooked: 135 calories
- 8 ounces cooked: 270 calories
- 1 pound (16 ounces) cooked: 540 calories
As you can see, the differences in calories between raw and cooked is relatively small, but it does add up when you’re eating larger servings.
Choosing the Right Portion Size
When incorporating 93% lean ground turkey into your diet, pay close attention to portion sizes, as the calories can add up quickly. Here are some tips:
- Use a food scale to accurately measure 3-4 ounces raw per serving
- Limit yourself to 8 ounces or less cooked per meal
- Measure out 1 pound batches and split into individual servings before freezing
Staying mindful of serving sizes will help keep calories from lean ground turkey as part of a healthy diet. Combined with vegetables and whole grains, it can be an excellent source of lean protein.
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Weighing Cooked vs Raw Food
FAQ
How many calories are in 93 7 ground turkey?
And because this fresh ground turkey is 93% fat-free, with 22g of protein and 150 calories per serving, using it in your favorite recipes will make them healthier as well as delicious.
How many calories are in 93 7 ground beef raw?
There are 172 calories in a 4 oz (113.000g) serving size of Beef, ground, 93% lean meat / 7% fat, raw. The calorie breakdown is 41% fat, 0% carbs, and 55% protein.
Is 93 7 ground turkey healthier than 93 7 ground beef?
When comparing USDA’s data on a 4-ounce serving of 93/7 ground beef to 4 ounces of 93/7 ground turkey, the nutrition panel is surprisingly similar. Ground beef has 172 calories, 7.9 grams fat and 3.3 grams saturated fat versus ground turkey, which has 170 calories, 9.4 grams fat and 2.5 grams saturated fat.
How much is 4 ounces of raw ground turkey cooked?
4 oz of raw, lean meat is about 3 ounces after cooking.
How many calories in 93% lean ground turkey (7% fat)?
These values are recommended by a government body and are not CalorieKing recommendations. There are 169 calories in 1 portion (4 oz) of 93% Lean Ground Turkey (7% Fat), raw. You’d need to walk 47 minutes to burn 169 calories. Visit CalorieKing to see calorie count and nutrient data for all portion sizes.
What is ground (minced) turkey 93% lean 7% fat raw?
A pie chart showing the macro nutrient components for Ground (Minced) Turkey 93% Lean 7% Fat Raw. This food consists of 72.8% water, 18.8% protein, 0% carbs, 8.4% fat, and 0% alcohol. Nutrition Facts for Ground (Minced) Turkey 93% Lean 7% Fat Raw – View calories, protein, carbs, fats, vitamins, minerals, and more.
How much protein is in a serving of ground turkey?
A serving of 85 grams of ground turkey, 93% lean, 7% fat, raw has 31% of the recommended daily needs of protein. A serving of 85 grams of ground turkey, 93% lean, 7% fat, raw has 43% of the recommended daily needs of vitamin b-12. A serving of 85 grams of ground turkey, 93% lean, 7% fat, raw has 55% of the recommended daily needs of tryptophan.
How many calories are in a serving of ground turkey?
Ground Turkey, 93% Lean, 7% Fat, Raw with a serving size of 1 serving (cooked from 4 oz) has a total of 127.5 calories with 7.09 grams of fat. The serving size is equivalent to 85 grams of food and contains 63.81 calories from fat. This item is classified as poultry products foods.
Is ground turkey a high fat food?
Ground Turkey, 93% Lean, 7% Fat, Raw is a high fat food because 50.05% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats. A serving of 85 grams of ground turkey, 93% lean, 7% fat, raw has 31% of the recommended daily needs of protein.
How much fat is in a 4 oz lean ground turkey?
Within the fat content, a 4 oz Lean Ground Turkey contains 2 g of saturated fat, 0 g of trans fat, 0 g of polyunsaturated fat and 0 g of monounsaturated fat. To reduce the risk of heart diseases, it is best to consume items low in cholesterol and the cholesterol count in a (4 Oz Serving) 4 oz Lean Ground Turkey is 65 mg.