Demystifying the Calorie Content of Cooked Perdue Ground Turkey

Ground turkey is a popular lower-fat alternative to ground beef. But when planning your meals, it’s important to understand how the calorie content changes when cooking Perdue fresh ground turkey In this comprehensive guide, we’ll explore the nutrition facts for cooked Perdue ground turkey and provide tips on how to enjoy this versatile ingredient while meeting your health goals

Overview of Perdue Fresh Ground Turkey

Perdue offers fresh ground turkey in both 90% lean and 93% lean varieties Both provide an excellent source of protein with minimal fat and calories compared to beef, Here’s a quick look at the main nutritional differences

• Perdue 90% lean ground turkey (raw 4oz serving): 190 calories, 8g fat, 20g protein
• Perdue 93% lean ground turkey (raw 4oz serving): 160 calories, 5g fat, 21g protein

So the 93% lean option contains slightly fewer calories and less fat per serving But both offer impressive protein content with reasonable calorie counts

Calorie Count When Cooked

Cooking will alter the nutrition profile of ground poultry. Fats can render out and moisture evaporates, concentrating the protein and calories per ounce.

Let’s examine the calorie content of cooked Perdue ground turkey using the nutrition data:

• Perdue 90% lean ground turkey (cooked 3oz serving): 171 calories
• Perdue 93% lean ground turkey (cooked 3oz serving): 144 calories

As shown, cooking reduces the weight slightly resulting in a moderate calorie increase per serving. Still an excellent source of lean protein.

Calorie Breakdown for Cooked Ground Turkey

Where do these calories come from in cooked Perdue ground turkey?

• Protein: 19g protein x 4 calories/gram = 76 calories
• Fat: 8g fat x 9 calories/gram = 72 calories (90% lean) or 5g x 9 = 45 calories (93% lean)
• Carbs: 0g net carbs x 4 calories/gram = 0 calories

Protein and fat account for most calories, with no carbs. Fat content differs based on leanness.

Tips for Cutting Calories in Ground Turkey Recipes

Here are some tips to reduce calories when cooking with Perdue ground turkey:

• Choose 93% lean ground turkey which contains fewer calories and less fat
• Use healthy cooking methods like grilling, broiling, baking or sautéing in broth or nonstick pans
• Drain any rendered fat after cooking
• Limit portion size to 3-4 ounces cooked per serving
• Avoid adding high-calorie mix-ins like cheese, bacon or creamy sauces
• Pair it with non-starchy veggies and fruits instead of carbs

Delicious Lower Calorie Recipe Ideas

Perdue ground turkey is extremely versatile for making delicious lower calorie meals such as:

• Turkey lettuce wrap tacos or sandwiches
• Zucchini turkey meatballs with tomato sauce
• Fajita seasoned ground turkey with sautéed peppers and onions
• Ground turkey chili or sloppy joes
• Asian turkey lettuce cups with water chestnuts and hoisin
• Italian turkey and veggie stuffed peppers

With some simple preparation tips, Perdue fresh ground turkey can be incorporated into a healthy diet focused on lean protein sources and moderating calories.

Calories – 31
Ground – 23
Turkey – 23
Lean – 15
Fat – 14
Perdue – 12
Protein – 11
Cooked – 9
Serving – 7
Tips – 5
Cutting – 3
Delicious – 3
Healthy – 3
Moderate – 3
Pair – 3
Portion – 3
Burger – 2
Carbs – 2
Cooking – 2
Differences – 2
Excellent – 2
Impressive – 2
Incorporated – 2
Minimal – 2
Offer – 2
Reasonable – 2
Recipes – 2
Understand – 2
Versatile – 2
Weight – 2
Where – 2