This is a big bird that lives in North America. It is hunted in the wild and raised on farms. Its meat is highly nutritious and a popular protein source consumed around the world.
Turkey is rich in nutrients. Two thick slices (84 grams) of turkey contain (1):
The nutrients in turkey depend on the cut. Dark meat, which comes from active muscles like the legs and thighs, has more fat and calories than white meat. White meat, on the other hand, has a little more protein (2, 3).
Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts.
For example, 3. 5 ounces (100 grams) of turkey with the skin packs 169 calories and 5. There are 139 calories and 2 grams of fat in the same amount of meat without the skin.
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5).
Ground turkey is growing in popularity as a leaner alternative to ground beef. But many dieters wonder – how many carbs are actually in ground turkey? With low-carb diets like keto surging, it helps to understand the macros of this poultry pick. Let’s break down the carb count in ground turkey and how to work it into a low-carb lifestyle.
Ground Turkey Has Zero Carbs
The great news is both raw and cooked ground turkey contain zero carbs. According to the USDA, a 3oz serving of cooked ground turkey supplies:
- 0g carbs
- 0g fiber
- 0g sugar
With no carbohydrates or sugars, ground turkey fits perfectly into low-carb, keto and diabetic diets. It provides a zero-carb protein alternative to higher-carb meats like beef and pork.
Comparing Ground Turkey to Other Meats
How does ground turkey stack up against other popular meat choices? Here is a comparison of the carb content in 3oz cooked servings
- Ground turkey: 0g carbs
- Ground beef (15% fat): 0g carbs
- Ground pork: 0g carbs
- Ground chicken: 0g carbs
- Ground bison: 0g carbs
All fresh plain ground meats contain zero carbs per serving. However, ground turkey and chicken tend to be leaner than beef, pork and lamb
Watch Out for Additives
While plain ground turkey contains no carbs, some processed turkey products do add carbs from flavorings, binders and breadcrumbs.
Some examples of ground turkey with carbs:
- Jennie-O Lean Ground Turkey (marinated with rosemary): 0g carbs
- Frozen turkey patties: 4g carbs
- Frozen breaded turkey patties: 15g carbs
Check labels and avoid premade turkey burgers, meatballs, and patties with fillers like breadcrumbs. Stick to unadulterated ground turkey for carb counts of zero.
Maximize Nutrition with Ground Turkey
Ground turkey packs high protein with less saturated fat than ground beef or pork. A 3oz serving provides:
- 22g protein (44% DV)
- 170 calories
- 8g total fat
- 2.5g saturated fat
- 90mg cholesterol
While all fresh ground meats are carb-free, turkey and chicken specifically have less total and saturated fat. For keto and low-carb diets, ground turkey provides quality nutrition in moderation.
Lower in Fat than Beef
A 3oz serving of 85% lean ground beef contains 15g fat and 5g saturated fat. The same amount of ground turkey has 8g total fat and only 2.5g saturated fat.
Rich in Protein
turkey is very high in protein content. A 3oz portion provides over 20g protein. This fills you up and aids muscle recovery without excess calories.
Provides Key Nutrients
Ground turkey contains a range of important vitamins and minerals:
- B Vitamins – for energy
- Iron – for oxygen transport
- Zinc – for immunity
- Potassium – for heart health
Simple Ways to Cook Ground Turkey
Ground turkey is versatile as a low-carb substitute for beef in most recipes:
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Turkey burgers – Make patties and grill or pan fry. Top with cheese and low-carb fixings.
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Meatballs – Roll into balls and bake with tomato sauce for a keto-friendly pasta alternative.
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Tacos – Brown ground turkey with taco seasoning and serve in lettuce wraps.
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Turkey chili – Cook with chili powder, tomatoes, beans, peppers and onions for a hearty zero-carb meal.
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Stuffed peppers – Fill bell peppers with turkey, tomatoes, spinach and cheese then bake until tender.
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Casseroles – Combine ground turkey with low-carb veggies and bake.
With zero carbs and ample protein, flavorful ground turkey makes the perfect base for keto-approved meals. Next time you cook, try substituting ground turkey in place of fatty beef or pork for a fresh take on your favorite recipes.
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick turkey slices (84 grams) contain 2061% of the daily value (DV) for vitamin B3, 2049 % of the DV for vitamin B6, and 2049 % of the DV for vitamin B12 (1).
These B vitamins have many benefits:
- Vitamin B3 (niacin). This vitamin is necessary for cells to talk to each other and make energy (15).
- Vitamin B6 (pyridoxine). This vitamin helps the body make neurotransmitters and amino acids (16).
- Vitamin B12. Vitamin B12 is important for making DNA and red blood cells (17).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
Healthy source of protein
Turkey is a protein-rich food.
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (6, 7).
Additionally, a high-protein diet may even support weight loss by promoting feelings of fullness (8, 9).
Just 2 thick slices (84 grams) of turkey pack 24 grams of protein — an impressive 48% of the DV (1).
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10, 11, 12).
However, some studies say that processed meat, not red meat itself, is bad for your health (5, 13, 14).
Is Ground Turkey Better For You Than Beef?
FAQ
Is ground turkey high in carbs?
How many carbs are in cooked ground turkey?
Is ground turkey better for you than ground beef?
How many carbs are in lean ground turkey?
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Serving Size
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4oz
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Total Carbohydrates 0g
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0%
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Dietary Fiber 0g
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0%
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Sugars 0g
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Protein 22g
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How many carbs are in ground turkey?
The favorite choice for the term ‘Ground Turkey’ is 3 ounces of cooked Ground Turkey which has no carbs. The total carbohydrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Ground Turkey is shown below. View other nutritional values (such as Calories or Fats) using the filter below.
How many calories are in ground turkey (cooked)?
There are 235 calories in 100 grams of Ground Turkey (Cooked). Calorie breakdown: 52% fat, 0% carbs, 48% protein. There are 235 calories in 100 grams of Ground Turkey (Cooked). Get full nutrition facts and other common serving sizes of Ground Turkey (Cooked) including 1 oz and 1 lb.
How much protein is in ground turkey?
Ground turkey nutrition (100 grams). Richest in Protein: 27g (65% of DV), Vitamin B3: 9mg (55% of DV). Calories:203, Net carbs: 0, Protein: 27.37. Source: USDA
Is turkey meat low carb?
The low carb dish is ready. But it also tastes wonderful with sprouts, broccoli and a little onion. Carbohydrates in turkey meat: 0 grams. If you’re a little experimental in the kitchen and are looking for other meats for your food without carbohydrates, you can also eat venison, deer or wild boar.