Turkey, Ground, cooked

Ground turkey refers to turkey meat that has been finely chopped and cooked. It originates from domesticated turkeys (Meleagris gallopavo), a bird native to North America with deep cultural roots among Indigenous communities and early European settlers. Modern turkey farming developed in the 19th and 20th centuries to meet demand for lean poultry protein. Ground turkey can be made from combinations of light and dark meat, with or without skin and fat, yielding variable fat percentages. Cooking transforms raw turkey mince into a safe, digestible product with concentrated nutrients. The texture and flavor are mild, allowing culinary versatility. Though turkey is often consumed during holidays, ground turkey has become ubiquitous year‑round in burgers, chili, meatballs, stir‑fries, and sauces. Turkey meat historically was prized for its lean profile compared to red meat. Today’s ground turkey products are labeled according to fat content (e.g., "lean" or "extra lean"), often dictated by the proportion of skin and dark meat included. Regardless of the specific cut composition, cooking ground turkey thoroughly to an internal temperature of 165°F (74 °C) ensures elimination of foodborne pathogens. Because ground turkey’s larger surface area compared with whole cuts exposes more tissue to potential contamination during processing, safe handling is paramount. While the concept of mincing poultry may have roots in traditional grinding practices, industrial production adheres to strict USDA standards that aim to minimize risk and maintain consistent quality. Varieties available in stores range from 93% lean to 99% lean, often indicated on packaging. Some products are seasoned or blended with other ingredients for flavor, but pure ground turkey provides a clean baseline for health‑oriented cooking. Ground turkey can also be part of ethnic cuisines, adapted to local spices and cooking methods across the world. Whether used in Mediterranean keftedes, Mexican tacos, or classic American burgers, ground turkey’s mild flavor harmonizes with a wide array of ingredients, making it a staple for health‑conscious chefs and home cooks alike.

Cooked ground turkey delivers a nutrient‑dense profile emphasizing protein and micronutrients with negligible carbohydrates. Per 100 g cooked, you obtain roughly 203 calories, 27.37 g protein, and 10.4 g fat—about 54% of energy from protein and 46% from fat—with 0 g carbohydrates or sugars. This macro composition makes it particularly advantageous for those targeting high‑protein, low‑carbohydrate diets. Ground turkey’s protein content surpasses many other common meats on a per‑gram basis when adjusted for fat content, contributing significantly to daily amino acid requirements that support muscle synthesis and immune function. Beyond macros, cooked ground turkey is a rich source of several B‑complex vitamins, including niacin (~8.724 mg), vitamin B6 (~0.633 mg), and vitamin B12 (~1.34 µg)—nutrients involved in energy metabolism, red blood cell formation, and neurological function. The presence of selenium (~31.1 µg) is noteworthy; selenium acts as a cofactor for antioxidant enzymes that protect cells from oxidative stress. Minerals such as phosphorus (~254 mg) and zinc (~3.11 mg) further support bone health and immune responses. The vitamin A content, though modest (~24 µg RAE), contributes to vision and skin health. Fat composition includes a mix of saturated, monounsaturated, and polyunsaturated fatty acids. Ground turkey contains about 2.7 g saturated fat per 100 g; while saturated fat intake should be moderated for cardiovascular health, the overall fat profile remains favorable compared with higher‑fat red meats. Ground turkey also provides a small amount of omega‑3 and omega‑6 polyunsaturated fats, which play roles in cell membrane integrity and inflammatory regulation. Compared to similar protein sources such as cooked ground beef or pork, turkey generally offers lower total and saturated fat with similar or higher protein per serving, making it a compelling alternative for individuals prioritizing lean protein. For example, a lean ground turkey portion may contain ~10 g fat compared with 16–20 g in equivalent beef servings. This distinction can influence dietary choices for those managing weight or cardiovascular risk factors. Ground turkey’s nutritional breadth—particularly its essential amino acid profile and micronutrient density—underscores its versatility beyond simple calorie counts, positioning it as a robust option for balanced diets that support metabolic health and body composition goals.

Source: USDA FoodData Central (FDC ID: 171506)