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 has become an increasingly popular alternative to ground beef. Many people view it as a healthier option due to its lower fat content But is turkey ground meat actually healthier than ground beef? Let’s take a closer look
Nutritional Comparison
There are a few key differences between ground turkey and ground beef when it comes to nutrition:
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Fat content: Ground turkey is lower in total fat and saturated fat compared to most cuts of ground beef. For example, 85% lean ground turkey contains 15g total fat and 3.9g saturated fat per 3 oz serving, while 85% lean ground beef contains 13g total fat and 4.9g saturated fat (1, 2).
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Calories Ground turkey and ground beef with the same fat percentage are very similar in calories. However leaner cuts of ground turkey are lower in calories than fattier ground beef. For example 99% fat-free ground turkey has 117 calories per 3 oz serving, while 95% lean ground beef has 164 calories (3, 4).
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Protein: Ground beef contains slightly more protein than ground turkey with the same fat percentages. However, 99% fat-free ground turkey matches the protein content of lean ground beef, with about 25g protein per 3 oz serving (1, 3, 4).
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Micronutrients: Ground beef contains more iron, zinc, and vitamin B12, while ground turkey has more niacin and vitamin B6 (1, 2, 3, 4).
So in terms of nutrition, ground turkey has a few advantages over ground beef due to its lower fat and calorie content. But ground beef can be just as healthy if you choose a very lean cut.
Benefits for Weight Loss
Ground turkey, especially 99% fat-free, can be an excellent choice for weight loss diets.
Replacing ground beef with ground turkey reduces the total calories and fat grams per serving. The high protein content of ground turkey may also help with weight loss by increasing satiety and reducing overall calorie intake (5).
In one study, women who ate ground turkey for lunch felt fuller and ate fewer calories at dinner compared to when they ate ground beef (6).
So if your goal is to lose weight, opting for leaner cuts of ground turkey instead of fattier ground beef is a simple way to cut calories and fat without sacrificing protein.
Benefits for Heart Health
Ground turkey is generally a better choice for heart health, again due to its lower saturated fat content.
According to the American Heart Association, too much saturated fat can raise LDL (bad) cholesterol levels in your blood, increasing the risk of heart disease. They recommend limiting saturated fat to 5-6% of total daily calories (7).
Here’s how the saturated fat in 3 oz of 99% fat-free ground turkey and 95% lean ground beef compare (3, 4):
- 99% Fat-free ground turkey: 0.57g saturated fat
- 95% Lean ground beef: 2.8g saturated fat
While recent reviews show that the relationship between saturated fat and heart disease is more complex, limiting your intake is still recommended by major health organizations (7, 8).
Choosing ground turkey and other lean meats can help you keep your saturated fat intake within the recommended limits to support heart health.
Flavor and Uses
The biggest difference between ground beef and turkey is probably the flavor. Many people find that ground beef has a more appealing flavor and aroma.
Ground turkey works best in recipes with lots of seasoning that help mask its subtly bland taste. Try it in dishes like:
- Tacos
- Chili
- Meatballs
- Burgers
- Meatloaf
- Casseroles
When swapping ground turkey for ground beef, go for a cut with a similar fat percentage to prevent the dish from turning out dry. And if making burgers or meatballs, add a touch of oil to help keep the turkey moist and juicy during cooking.
The Bottom Line
Ground turkey is a nutritious alternative to ground beef that offers some benefits, especially for those looking to lose weight or improve heart health.
While ground beef can be just as healthy if you choose a lean cut, turkey generally contains less total and saturated fat per serving. It provides an easy way to reduce your intake of saturated fat, which has been tied to an increased risk of heart disease.
So is turkey ground meat healthy? Yes, it can be a very healthy option that provides lean protein, vitamins, and minerals. Just be sure to choose cuts labeled at least 93% lean to keep the fat and calories down.
With its milder flavor, ground turkey may take some getting used to. But adding plenty of seasoning and using it in flavorful recipes can help bridge the taste gap with ground beef.
Give healthy ground turkey a try in your favorite dishes for a simple way to cut calories, fat, and saturated fat without sacrificing protein.
References:
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https://fdc.nal.usda.gov/fdc-app.html#/food-details/171486/nutrients
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https://fdc.nal.usda.gov/fdc-app.html#/food-details/171472/nutrients
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https://fdc.nal.usda.gov/fdc-app.html#/food-details/171477/nutrients
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https://fdc.nal.usda.gov/fdc-app.html#/food-details/171496/nutrients
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https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
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 very comparable, as long as you select the same ratio of lean to fat,” Hueschen says.
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
As far as a difference in taste, Hueschen says it’s only slight, and depending on how you use it, you might not even notice – meaning it’s possible to make ground turkey taste like beef.
“You’re more likely to notice the different taste between ground turkey and ground beef if the meat is the primary feature, such as a burger patty, versus 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.
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.
Its common to think red meat is bad for you, but Hueschen says it does contains a variety of nutrients, including protein, B vitamins, iron and zinc, which are all good. Along the same lines, meat replacements, such as mushrooms and tofu, have high protein content and can provide 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.
Overall, the daily recommended protein varies depending on a person’s age, gender, activity level, 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 make sure you’re getting a good source of protein, Hueschen says, “Nutrients provided by various types of protein foods differ, so I encourage 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.
Is Ground Turkey Better For You Than Beef?
FAQ
Is ground turkey actually healthy?
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High in protein:Like most poultry, turkey is a great source of lean protein.
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Lower in saturated fat:Compared to ground beef, ground turkey typically has less saturated fat, which is beneficial for heart health.
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Choose lean options:Opt for ground turkey labeled as “93% lean” or higher to minimize fat intake.
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Watch added ingredients:Be aware of added ingredients like bread crumbs or sauces that can increase calories and sodium when cooking ground turkey.
What is the healthiest ground meat?
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Lower saturated fat:Ground turkey usually contains less saturated fat than ground beef, even when comparing similar leanness levels.
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Flavor profile:Ground turkey has a milder flavor compared to beef, which can be a pro or con depending on your preference.
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Lean cuts:Choose “lean” or “extra lean” options in both ground turkey and beef to minimize fat intake.
Is ground turkey healthier than chicken?
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Fat content:Ground turkey usually has less fat than ground chicken, especially when comparing white meat cuts like breast.
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Calories:Turkey typically has slightly fewer calories per serving compared to chicken.
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Protein:Both chicken and turkey are excellent sources of protein, with similar levels per serving.
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Nutrients:Turkey may have a slight edge in certain nutrients like zinc and selenium compared to chicken.
Is ground turkey healthy processed meat?
In general, ground turkey is a great option for anyone. It’s a great source of protein, vitamins, and minerals while also being low in saturated fat. It contains more polyunsaturated fat than ground beef, but polyunsaturated fat is a healthier type of fat, so this is a win.