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
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Chicken Breast vs. Lean Ground Turkey: The Ultimate Protein Battle!
FAQ
How many calories are in 4 oz of ground turkey cooked?
- 85% lean, 15% fat: A 4 oz patty cooked from raw ground turkey contains about 153 calories.
- 85% lean: A 4 oz serving of Honeysuckle White 85% lean ground turkey contains about 240 calories.
- 93% lean, 7% fat: A 4 oz serving of Shady Brook Farms 93% lean ground turkey contains about 160 calories.
Do ground turkey calories change when cooked?
The weight of the raw meat changes during cooking, but the total calories don’t. So your finished batch of cooked turkey (which weighs 10oz now) has the same amount of calories as 16oz uncooked turkey, which would be 760 calories.
How many calories are in 4 oz of 93% lean ground turkey?
Serving Size | 4oz |
---|---|
Calories | 160 |
Calories from Fat | 70 |
% Daily Value* | |
Total Fat 8g | 12% |
How many calories are in 8 ounces of cooked ground turkey?
- 93.7% lean ground turkey: 8 oz of Shady Brook Farms’ 93.7% lean ground turkey has 324 calories.
- Plain ground turkey: 8 oz of plain ground turkey has 664 calories.
- Cooked ground turkey: 8 oz of cooked ground turkey has 219 calories.
- Extra lean ground turkey: 85 g of extra lean ground turkey has 128 calories.
- JENNIE-O Lean Ground Turkey: 8 oz of JENNIE-O’s lean ground turkey has 170 calories.