Ground turkey 93% lean (raw)
A leaner swap for ground beef in chili, tacos and pasta sauce.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Ground turkey 93% lean for gym-goers
Per 100 g, ground turkey 93% lean (raw) provides 150 kcal, 18.7 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 8.3 g fat (2.2 g saturated). At 12.5 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1/4 lb patty, about 113 g) comes to roughly 170 kcal and 21.1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Ground turkey 93% lean
Ground turkey labeled 93% lean, weighed raw, often includes some dark meat and skin. That gives it noticeably more fat than turkey breast, about 8.3 g per 100 g for roughly 150 kcal. The dark meat also means more iron, zinc and B12 than whole turkey breast.
In a gym diet
Lots of people use 93% lean turkey in place of ground beef in chili, tacos, burgers and pasta sauces; it trims some calories without changing the recipe much. A quarter-pound patty has about 21 g of complete protein. It fits maintenance and moderate cuts well. For a strict cut, 99% lean ground turkey breast is leaner still. And like any ground meat, it's easy to batch-cook into several meals.
Preparation and cooking
Brown it in a nonstick pan with minimal oil. It releases little fat, so draining makes only a small difference. Cooked, it weighs roughly a quarter less than raw, so weigh it raw or weigh the whole cooked batch and divide. It's milder and drier than beef; onion, spices and a splash of stock keep it flavorful.
Buying and storage
Read the percentages carefully: 85% lean ground turkey has about twice the fat of 93%, and 99% lean is breast only. Ground meat spoils faster than whole cuts, so use it within 1–2 days or freeze it.
Things to watch
Grinding mixes surface bacteria all the way through, so ground poultry carries a higher bacterial risk than whole cuts. Cook it to 74 °C / 165 °F with no pink left. It's not as lean as many people assume, so don't log it as turkey breast.
Meal ideas
- Turkey chili: ground turkey, kidney beans, tomatoes and peppers with a little rice.
- Taco bowl: seasoned ground turkey, rice, black beans, salsa and shredded lettuce.
- Turkey bolognese over whole-wheat spaghetti with a side salad.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (54%) and Zinc (21%).
How it ranks among 17 Meat & Poultry
| Protein per 100 kcal | 12.5 g | #12 of 17 |
| Protein per 100 g | 18.7 g | #14 of 17 |
| Fiber per 100 g | 0 g | #2 of 17 |
| Lowest calories per 100 g | 150 kcal | #11 of 17 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Ground beef 90% lean / 10% fat (raw)
176 kcal · P 20 · C 0 · F 10
→Pork loin chop, lean (raw)
143 kcal · P 21.4 · C 0 · F 6.3
→Beef liver (raw)
135 kcal · P 20.4 · C 3.9 · F 3.6
→Ground beef 95% lean / 5% fat (raw)
137 kcal · P 21.4 · C 0 · F 5
→Lamb leg, lean only (raw)
128 kcal · P 20.6 · C 0 · F 4.5
→Chicken thigh, skinless (raw)
121 kcal · P 19.7 · C 0 · F 4.1
Compare Ground turkey 93% lean with Ground beef 90% lean / 10% fat (raw) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in ground turkey 93% lean?
Ground turkey 93% lean (raw) has about 150 kcal per 100 g, or roughly 170 kcal per 1/4 lb patty (113 g).
How much protein is in ground turkey 93% lean?
About 18.7 g of protein per 100 g and 21.1 g per 1/4 lb patty. That works out to 12.5 g per 100 kcal, so it's a very protein-dense food.
Is ground turkey 93% lean good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is ground turkey healthier than ground beef?
93% lean turkey and 90% lean beef are fairly close in calories, and the beef has more iron, zinc and B12. 95% lean beef is actually comparable to 93% turkey. Look at the lean percentage, not the animal.
Why is my ground turkey dry?
Leaner meat has less fat to keep it moist. Cook it over medium heat, don't overcook it, and add moisture with tomato sauce, stock or grated vegetables like zucchini.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.