Calories in Ground Turkey: Nutrition Facts & Serving Sizes
Per 1 lb (454g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Ground turkey is one of the leanest ground meats available, with just 148 calories per 100g and an impressive 19.7g of protein per 100g. A 4 oz serving delivers only 167 calories alongside 22.3g of protein and 8.7g of fat, making it one of the best protein-per-calorie options in the meat aisle. Zero carbs means it fits keto and low-carb diets without any adjustments. The micronutrient profile is solid for a lean meat: 21.9mcg selenium per 100g (40% DV), 6.7mg niacin, and 1mcg vitamin B12. With only 2g of saturated fat per 100g, it is significantly lower in saturated fat than ground beef or pork. Ground turkey is the go-to ground meat for anyone cutting calories while trying to protect muscle mass during a deficit.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 lb (454g) | 671.3 | 89.4g | 0g | 34.9g | 0g |
| 1 patty, 4 oz (114g) | 168.7 | 22.5g | 0g | 8.8g | 0g |
| 4 oz (113g) | 167.2 | 22.3g | 0g | 8.7g | 0g |
| 100g | 148 | 19.7g | 0g | 7.7g | 0g |
Track Ground Turkey in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 148 | 7% |
| Protein | 19.7g | 39% |
| Total Fat | 7.7g | 10% |
| Saturated Fat | 2g | 10% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 58mg | 3% |
| Cholesterol | 69mg | 23% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2g | 1% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 69mg | 23% |
| Calcium | 19mg | 1% |
| Iron | 1.1mg | 6% |
| Potassium | 237mg | 5% |
| Vitamin A | 20mcg | 2% |
| Vitamin D | 0.4mcg | 2% |
| Vitamin B6 | 0.6mg | 35% |
| Vitamin B12 | 1mcg | 42% |
| Magnesium | 23mg | 5% |
| Phosphorus | 200mg | 16% |
| Zinc | 2.4mg | 22% |
| Selenium | 21.9mcg | 40% |
| Folate | 7mcg | 2% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 6.7mg | 42% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Ground Turkey
Ground turkey earns its reputation as the ultimate lean protein for fitness and weight loss. The combination of 19.7g of protein and only 148 calories per 100g gives it one of the best protein-to-calorie ratios among ground meats, making it easy to hit daily protein targets without overshooting calories.
Selenium is a standout micronutrient in ground turkey at 21.9mcg per 100g. Selenium acts as a powerful antioxidant, protecting muscle cells from oxidative stress generated during training. It also plays a key role in thyroid hormone metabolism, which regulates metabolic rate and energy levels.
The niacin content of 6.7mg per 100g is one of the highest among lean meats and supports cellular energy production through the NAD+ pathway. This is directly relevant to workout performance and recovery. Vitamin B6 (0.6mg per 100g) works alongside niacin to support protein metabolism, meaning more of the protein you eat gets directed toward muscle repair.
The low saturated fat content (2g per 100g) compared to ground beef (11.8g per 100g) makes ground turkey a smarter choice for long-term cardiovascular health while still delivering complete, high-quality protein.
Dietary Considerations
Ground turkey is zero-carb and naturally gluten-free, fitting keto, low-carb, paleo, and whole30 eating patterns. It is dairy-free and suitable for most elimination diets. At 148 calories per 100g, it is one of the most calorie-efficient protein sources for anyone in a cutting phase. It is not suitable for vegetarian or vegan diets. The low saturated fat and cholesterol profile (69mg per 100g) make it appropriate for heart-conscious eating plans. Compared to ground beef, it provides more protein per calorie, making it the preferred option for lean bulking or maintaining muscle during weight loss.
Daily Intake (100g)
100g of ground turkey provides 7% of a 2,000-calorie diet.
Track Your Intake
See how ground turkey fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in ground turkey?
Ground turkey has 148 calories per 100g. A 4 oz (113g) serving contains approximately 167 calories. A full pound of ground turkey contains around 671 calories. These numbers are for standard ground turkey (roughly 93/7 lean to fat ratio).
Is ground turkey good for weight loss?
Ground turkey is excellent for weight loss. It delivers 19.7g of protein per 100g at only 148 calories, one of the best protein-to-calorie ratios available in ground meat. High protein intake helps preserve muscle mass during a calorie deficit and keeps you fuller for longer, reducing the urge to overeat.
How much protein in ground turkey?
Ground turkey contains 19.7g of protein per 100g. A 4 oz serving provides 22.3g of protein. A full pound of ground turkey delivers approximately 89g of protein, making it an efficient way to hit high daily protein targets.
Is ground turkey healthier than ground beef?
Ground turkey is lower in calories (148 vs 332 per 100g for 80/20 beef), higher in protein (19.7g vs 14.4g per 100g), and significantly lower in saturated fat (2g vs 11.8g per 100g). Ground beef has more zinc and vitamin B12. For cutting and cardiovascular health, ground turkey wins. For calorie-dense bulking and micronutrient density, ground beef has advantages.
Is ground turkey keto-friendly?
Yes, ground turkey is keto-friendly. It contains zero carbohydrates and provides a solid balance of protein and fat. It fits ketogenic macros well, especially when cooked with added fat sources like olive oil or butter.
How does ground turkey compare to chicken breast?
Ground turkey (148 cal, 19.7g protein per 100g) and chicken breast (165 cal, 31g protein per 100g) are both lean protein staples. Chicken breast has more protein per 100g with slightly fewer calories. Ground turkey has slightly more fat (7.7g vs 3.6g per 100g), which can add flavor and satiety. Both are excellent options for high-protein, low-calorie diets.
Track Ground Turkey in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.