This is a big bird that lives in North America. It is hunted in the wild and raised on farms. Its meat is highly nutritious and a popular protein source consumed around the world.
Turkey is rich in nutrients. Two thick slices (84 grams) of turkey contain (1):
The nutrients in turkey depend on the cut. Dark meat, which comes from active muscles like the legs and thighs, has more fat and calories than white meat. White meat, on the other hand, has a little more protein (2, 3).
Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts.
For example, 3. 5 ounces (100 grams) of turkey with the skin packs 169 calories and 5. There are 139 calories and 2 grams of fat in the same amount of meat without the skin.
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5).
Ground turkey has become an increasingly popular alternative to ground beef. With its lean protein and versatility, it can be a nutritious addition to a low-carb or ketogenic diet. But how many carbs are actually in ground turkey? Let’s take a detailed look.
An Overview of Ground Turkey Nutrition
Ground turkey is made from ground turkey meat and can come from various cuts like breast thigh or a combination. It’s a go-to for making burgers, meatballs, chili, tacos, and more.
So when it comes to carbs, ground turkey contains no carbohydrates. This makes it an ideal choice for low-carb, ketogenic, and diabetic diets that restrict carbs.
Now let’s look more closely at the carb content of different types and serving sizes of ground turkey.
Total Carb Content in Popular Serving Sizes
Here’s a breakdown of the total carb content in popular serving sizes of plain ground turkey according to the USDA:
- 1 small patty (1.1 oz) – 0g total carbs
- 1 medium patty (2.2 oz) – 0g total carbs
- 1 large patty (3.3 oz) – 0g total carbs
- 1 cup cooked – 0g total carbs
- 3 oz cooked (85g) – 0g total carbs
As you can see, no matter the serving size, plain ground turkey contains 0 grams of total carbs.
Net Carbs in Ground Turkey
Net carbs refer to the total carbs minus fiber. Fiber doesn’t raise blood sugar levels, so it’s subtracted from the total carbs to give you net carbs.
Since ground turkey contains 0g total carbs, the net carbs are also 0g in a serving. This makes it a zero carb food.
Adding Ingredients Will Increase Carbs
While plain ground turkey is carb-free, once you start adding in ingredients the carb count will go up. For example:
- Breaded and fried turkey patties – A medium patty has 4.4g total carbs and 4.3g net carbs.
- Taco seasoned ground turkey – Seasoning mixes add around 3-5g net carbs per serving.
- Turkey meatballs with breadcrumbs – Breadcrumbs can add 5-10g net carbs per serving.
When making recipes, be sure to calculate the net carbs from any added ingredients like seasonings, breadcrumbs, etc.
Lean Ground Turkey Brand Comparison
Popular brands like Jennie-O and Butterball also offer lean ground turkey options. Here’s how they compare:
- Jennie-O Lean Ground Turkey (3 oz) – 0g carbs
- Butterball 93% Lean Ground Turkey (3 oz) – 0g carbs
- Butterball 85% Lean Ground Turkey (3 oz) – 0g carbs
As you can see, regardless of the brand or lean percentage, carb counts come to zero grams per serving.
Ground Turkey Breast, Minced Turkey & Other Types
Other common types of ground turkey like breast, minced, extra lean 99% fat free, and organic varieties also have no carbohydrates per serving.
Here are some other turkey meats for comparison:
- Ground turkey breast – 0g carbs
- Lean minced turkey – 0g carbs
- 99% fat free ground turkey – 0g carbs
- Organic ground turkey – 0g carbs
So the carb count remains at 0g no matter the specific type of ground turkey.
Health Benefits of Choosing Ground Turkey
With zero carbs and plenty of protein, ground turkey can be a healthy addition to low-carb diets. Here are some of the top benefits:
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High in protein to support muscle growth and satisfaction – A 3 ounce serving provides over 20g protein.
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Lower in saturated fat than ground beef – Ground turkey is made from lean cuts.
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Versatile for making keto/low-carb recipes – Use it just like ground beef.
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May support heart health – The polyunsaturated fats may help lower cholesterol.
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Rich in B vitamins like niacin, vitamin B6 and B12 – These support energy levels and metabolism.
So by choosing ground turkey, you can enjoy these nutritional perks while keeping carbs minimal.
Tips for Preparing and Cooking Ground Turkey
Here are some quick tips for getting the most out of ground turkey:
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Choose 93-99% lean to minimize fat.
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Portion into patties right away so it doesn’t become mushy.
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Cook over medium-high heat, breaking up the meat as it cooks until no longer pink.
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Add seasoning mixes after cooking if using – this prevents dry meat.
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Cook to an internal temperature of 165°F to ensure it’s safe to eat.
With zero carbs and a bit of preparation, ground turkey can be a tasty and healthy addition to your low-carb diet.
The Takeaway on Carbs in Ground Turkey
So how many carbs are in ground turkey? Plain ground turkey with no added ingredients contains zero carbs, whether you eat a small patty or several cups cooked. This makes it an optimal choice for low-carb, keto, and diabetic dieters looking to minimize carbs while still enjoying a hearty protein. Just be mindful of any carb counts from added seasonings or binders when preparing recipes. Enjoy your versatile, nutrition-packed ground turkey knowing it aligns perfectly with a low-carb lifestyle.
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick turkey slices (84 grams) contain 2061% of the daily value (DV) for vitamin B3, 2049 % of the DV for vitamin B6, and 2049 % of the DV for vitamin B12 (1).
These B vitamins have many benefits:
- Vitamin B3 (niacin). This vitamin is necessary for cells to talk to each other and make energy (15).
- Vitamin B6 (pyridoxine). This vitamin helps the body make neurotransmitters and amino acids (16).
- Vitamin B12. Vitamin B12 is important for making DNA and red blood cells (17).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
Healthy source of protein
Turkey is a protein-rich food.
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (6, 7).
Additionally, a high-protein diet may even support weight loss by promoting feelings of fullness (8, 9).
Just 2 thick slices (84 grams) of turkey pack 24 grams of protein — an impressive 48% of the DV (1).
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10, 11, 12).
However, some studies say that processed meat, not red meat itself, is bad for your health (5, 13, 14).
Is Ground Turkey Better For You Than Beef?
FAQ
Is ground turkey high in carbs?
How many carbs are in cooked ground turkey?
Is ground turkey better for you than ground beef?
How many carbs are in lean ground turkey?
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Serving Size
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4oz
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Total Carbohydrates 0g
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0%
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Dietary Fiber 0g
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0%
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Sugars 0g
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Protein 22g
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How many carbs are in ground turkey?
The favorite choice for the term ‘Ground Turkey’ is 3 ounces of cooked Ground Turkey which has no carbs. The total carbohydrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Ground Turkey is shown below. View other nutritional values (such as Calories or Fats) using the filter below.
How many calories are in ground turkey (cooked)?
There are 235 calories in 100 grams of Ground Turkey (Cooked). Calorie breakdown: 52% fat, 0% carbs, 48% protein. There are 235 calories in 100 grams of Ground Turkey (Cooked). Get full nutrition facts and other common serving sizes of Ground Turkey (Cooked) including 1 oz and 1 lb.
How much protein is in ground turkey?
Ground turkey nutrition (100 grams). Richest in Protein: 27g (65% of DV), Vitamin B3: 9mg (55% of DV). Calories:203, Net carbs: 0, Protein: 27.37. Source: USDA
Is turkey meat low carb?
The low carb dish is ready. But it also tastes wonderful with sprouts, broccoli and a little onion. Carbohydrates in turkey meat: 0 grams. If you’re a little experimental in the kitchen and are looking for other meats for your food without carbohydrates, you can also eat venison, deer or wild boar.