How Many Carbs Are in a Turkey Burger? A Low-Carb Alternative

Turkey burgers are a delicious and healthier alternative to traditional beef burgers But when watching your carb intake, how many carbs are actually in a turkey burger? Let’s take a close look at the nutrition facts.

Average Carbs in a 4-6 oz Turkey Burger

The typical 4-6 ounce turkey burger contains around 5-8g net carbs This carb count is based on the nutrition info from popular brands and recipes

To arrive at net carbs, we calculate total carbs and subtract fiber since it is not digested. So a 6oz burger with 10g total carbs and 2g fiber would have 8g net carbs.

Here’s the carb breakdown for common turkey burger sizes

• 4 oz patty: 5-7g net carbs
• 5 oz patty: 6-8g net carbs
• 6 oz patty: 7-10g net carbs

So you can enjoy a reasonable turkey burger serving and still keep net carbs relatively low.

Factors That Impact Carbs in Turkey Burgers

Several factors impact the carb content in turkey burgers:

• Patty size – Larger patties mean more carbs. Stick to 4-6oz for lower carb.

• Lean ground turkey – Using 93/7 or 99% lean meat avoids fillers that add carbs.

• Binders and mix-ins – Breadcrumbs, oats or added vegetables increase carbs.

• Condiments – Ketchup, barbecue sauce, relish all have sugar and carbs. Go easy.

• Bun – Skip the bun or use low-carb lettuce wrap to avoid 15+ extra carbs.

How Turkey Burgers Compare to Beef on Carbs

Turkey burgers are a smarter low-carb choice compared to beef:

• Beef burger (4oz): 5-7g net carbs
• Turkey burger (4oz): 3-5g net carbs

And when served without a bun, turkey burgers have about half the carbs of a beef burger. Turkey is one of the most keto-friendly meats.

Simple Recipe for Low-Carb Turkey Burger

Here is an easy 5g net carb turkey burger recipe for 4 patties:

Ingredients:

• 1 lb 93% lean ground turkey
• 1 tbsp olive oil
• 1 egg
• 1 tsp garlic powder
• 1⁄4 tsp each salt and pepper

Instructions:

1. Mix all ingredients in a bowl until well combined.
2. Form 4 equal patties, about 1⁄2 inch thick.
3. Grill or pan fry over medium-high heat until cooked through, about 5-7 minutes per side.

Top with low-carb condiments like avocado, mustard, or hot sauce. Enjoy in a lettuce wrap or skip the bun altogether.

How to Reduce Carbs Further in Turkey Burgers

Here are some additional tips to make your turkey burgers even lower in carbs:

• Use lettuce wraps instead of buns
• Skip condiments or use low-carb options like mustard
• Avoid additions like breadcrumbs or oats as fillers
• Add more veggies like chopped mushrooms or zucchini
• Mix in shredded cheese for added fat and flavor
• Serve on top of a low-carb salad

With smart preparation, you can enjoy deliciously juicy turkey burgers on a low-carb or keto diet. A 4-6 ounce turkey burger patty with lettuce wrap is a satisfying high protein meal, while keeping net carbs under 10g.

Nutrition Profile of Turkey Burgers

Here is the full nutrition profile of a typical 5 ounce turkey burger patty:

• Calories: 190
• Total fat: 9g
• Carbs: 5g
• Fiber: 0g
• Net carbs: 5g
• Protein: 23g

So you get plenty of lean protein, moderate fat, and relatively few carbs.

Turkey burgers are also a good source of potassium, iron, zinc and B vitamins. And they are lower in saturated fat compared to beef burgers.

Alternatives for Even Lower Carb Burgers

If seeking an even lower carb burger option, consider these alternatives:

• Portobello mushrooms caps – Grilled mushroom caps are naturally low-carb meat substitutes. Add your favorite toppings.

• Veggie or seed burgers – Some brands make burgers with 5g net carbs or less using veggies and seeds.

• Salmon patties – Make flavorful salmon cakes with almond flour and sautéed vegetables.

• Ground chicken or beef – 4oz 100% lean meat burgers have less than 2g carbs when skipping the bun.

So you have lots of tasty low-carb burger options beyond just turkey. With a few simple swaps, you can still enjoy juicy burgers while reducing carbs on keto.

Sample Low-Carb Meal Plan with Turkey Burgers

Here is a keto-friendly sample meal plan incorporating turkey burgers:

Breakfast: 2 eggs, 2 bacon slices, 1⁄2 avocado

Lunch: Turkey burger (4oz) in lettuce wrap, side salad with oil & vinegar

Dinner: Grilled chicken thighs, sautéed zucchini, side salad

Snacks: 1oz cheddar cheese, handful of mixed nuts

This provides around 1,500 calories and 25g net carbs. Adjust portions or add in extra healthy fats to meet your specific macros.

With some creativity, turkey burgers can absolutely be part of a delicious low-carb or ketogenic eating plan. Just watch your patty size, skip the bun, and limit high-carb condiments.

The Bottom Line on Carbs in Turkey Burgers

A 4-6 ounce turkey burger patty contains around 5-10g net carbs without a bun. This makes it a smarter lower-carb choice compared to beef. With lettuce wraps and low-carb toppings, turkey burgers are a keto-friendly option for meals and meal prep. Just be mindful of portions and ingredients to keep your carb count in check.

Nutrition Facts

Nutrition Facts

Nutrition Facts