As far as healthy food swaps go, choosing a turkey burger over a beef burger is right up there with subbing regular french fries for sweet potato ones.
Or thats how we often see it anyway — a perception rooted in the larger assumption that ground turkey is always healthier than ground beef.
And given that turkey burger patties arent just ground turkey — they require co-ingredients to hold their shape and moisture — does ordering a turkey burger even end up being the healthier choice we all want it to be?
Turkey ground meat has long been hailed as the healthier alternative to beef ground meat. But is turkey ground really better for you? In this article, we’ll take an in-depth look at the nutrition profiles of both turkey and beef ground meat to find out which one is truly healthier.
A Comparison of Ground Turkey and Ground Beef Nutrition
There are a few key differences between the nutritional contents of ground turkey and ground beef:
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Fat content Ground turkey is lower in total fat and saturated fat than regular ground beef. Comparing 70% lean ground beef to 93% lean ground turkey, the turkey has 6g less total fat and 3g less saturated fat per 3 ounce serving.
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Calories: Because it’s lower in fat, ground turkey is also lower in calories. The same 3 ounce serving of 70/30 beef contains 54 more calories than 93/7 ground turkey.
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Cholesterol Ground turkey contains less cholesterol – 88mg vs 75mg in 3 ounces
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Iron: Ground beef contains more iron than ground turkey, with 2-3mg per serving compared to 1mg in turkey.
So in terms of calories, total fat, saturated fat and cholesterol, ground turkey generally has a better nutrition profile. However, beef contains more iron which is an important mineral.
Comparing Different Fat Percentages
The above comparison looks at 70% lean ground beef versus 93% lean ground turkey. But what happens when you compare turkey and beef with similar fat percentages?
When you compare 93% lean ground beef to 93% lean ground turkey, their nutrition profiles are actually very similar:
- Calories are nearly identical at 178 in beef and 181 in turkey
- Protein is 25g in beef and 23g in turkey
- Total fat is 8g in beef and 9.9g in turkey
- Saturated fat is slightly lower in turkey (2.5g vs 3.3g)
- Iron is higher in beef (2.7mg vs 1.3mg)
- Other vitamins and minerals like zinc, B12 and sodium are all comparable.
So when the lean meat percentages are the same, ground beef and turkey are nutritionally on par with one another. The turkey just contains slightly less saturated fat.
Which is Healthier: Ground Turkey or Ground Beef?
When it comes to health, both ground meats can be good options depending on your specific needs and goals. Here are some factors to consider:
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Weight loss: Ground turkey and lean ground beef are both great high protein options for weight loss. But fat-free ground turkey with the lowest calories may be the best bet.
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Heart health: Ground turkey contains less saturated fat than regular ground beef, making it a better choice for heart health. Lean beef with 93% or higher lean meat is a healthy option too.
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Budget: Higher fat ground beef is typically cheaper than lean ground turkey. But when comparing lean beef and turkey prices are similar.
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Taste: Ground beef has a more distinctive flavor that some prefer. But turkey works great mixed into recipes like tacos, lasagna, meatballs etc.
Overall, for those concerned about heart health or weight management, lean ground turkey is a healthier choice thanks to its lower saturated fat and calorie content. But 93% lean ground beef can also be a healthy option in moderation.
Tips for Cooking with Ground Turkey
Cooking with ground turkey instead of beef doesn’t have to mean sacrificing taste or texture. Here are some simple tips:
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Season well: Ground turkey has a milder flavor. Adding herbs, spices, garlic etc enhances flavor.
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Don’t overcook: Cook just until no longer pink to prevent dryness.
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Add fat: Adding a little olive oil or butter helps keep ground turkey moist.
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Binders: Eggs, breadcrumbs or oats help bind moisture. Great for turkey meatballs or burgers.
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Mix with beef: Using half turkey and half 93% lean beef gives a juicier texture.
With the right cooking methods, you can make delicious turkey burgers, meatballs, tacos, chili and more!
Health Benefits of Ground Turkey
Replacing some of your regular ground beef with lean ground turkey provides several potential health perks:
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Less saturated fat: Saturated fat has been linked to increased LDL or “bad” cholesterol levels which raise heart disease risk. Choosing ground turkey can help limit saturated fat intake.
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More lean protein: Protein foods boost satiety to support weight management. High protein diets also help build lean muscle mass.
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Lower calorie options: Going with 99% fat-free ground turkey provides all the protein with minimal calories for healthy weight loss.
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Less heme iron: Heme iron found in beef may increase oxidative stress and inflammation in the body. Non-heme iron from plant and turkey sources is gentler on the system.
So for those looking to eat cleaner and get healthier, ground turkey can be a simple yet impactful protein swap. Moderating red meat intake in favor of lean poultry is aligned with recommendations from health organizations for improving heart health and reducing disease risk.
The Bottom Line
When comparing ground turkey, especially 93% lean, to regular 70% lean ground beef, turkey has a nutritional advantage with less total and saturated fat, fewer calories, and less cholesterol.
But 93% lean ground beef has a very similar nutrition profile to 93% lean ground turkey, with just slightly more saturated fat. From a health perspective, ground turkey is considered preferable, but lean beef in moderation can also be part of a healthy diet.
For the best results, choose 99% fat-free ground turkey which gives you all the benefits of turkey with the lowest calories and fat. Use lean ground beef in dishes where that beefy flavor is important. And mix turkey and beef together for a juicy, lean blend.
At the end of the day, both ground turkey and lean ground beef can be nutritious additions to your diet as long as you choose the leanest options and prepare them in a healthy way. Moderating red meat intake while emphasizing lean poultry and plant proteins provides optimal health benefits.
What about everything else added to turkey burger patties, though?
For anyone thats tried to form a ground turkey patty at home, you already know that even a healthy turkey burger recipe almost always calls for breadcrumbs.
So compared to a ground beef patty, which comes to shape with just rolling and flattening, a potential turkey burger nutrition concern arises. Could the high-carb co-ingredient take your turkey burger patties into the less-than-healthy territory, especially since theyre going to be served between two pieces of bread?
“When you look at the amount of breadcrumbs compared to the amount of ground turkey in the patties, its actually pretty miniscule,” says Beaver. “That one-fourth cup of breadcrumbs, panko or crushed crackers isnt really enough to significantly contribute to a turkey burgers nutritional profile, so its not something to worry about.”
Another option is subbing egg for the breadcrumbs.
“I actually like to add a little bit of both, since the egg helps bind the ground turkey together and the breadcrumbs offer some tenderness and likely some flavor, too,” Beaver adds.
So is a turkey burger really healthier than a beef burger?
We know that ground turkey has a slightly healthier fat profile than ground beef. We also know that the turkey patty co-ingredients dont detract from the overall healthfulness of a turkey burger.
So, in the battle of turkey burger vs. beef burger, where do we stand?
“When considering which to choose, its not as if a beef burger is always the inherently unhealthier choice because of the saturated fat,” says Beaver. “I think it depends on your weekly intake of red meat as a whole.”
Yes, we want to limit how much saturated fat we consume, and moderating our beef intake is a good way to do that. But this doesnt mean you cant ever eat beef.
“If youve had beef every day this week already, maybe choose the turkey burger,” says Beaver. “But if you hardly ever eat beef and are craving a burger, I think youre fine to order whichever type of burger you prefer.”
Is Ground Turkey Better For You Than Beef?
FAQ
Is ground turkey actually healthy?
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Lower saturated fat:Compared to ground beef, ground turkey contains significantly less saturated fat, which is beneficial for heart health.
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Good protein source:Turkey is a great source of lean protein, essential for muscle building and repair.
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Vitamins and minerals:Ground turkey provides various vitamins and minerals like niacin, selenium, and B vitamins.
What is the healthiest ground meat?
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Less saturated fat:Ground turkey typically has a lower saturated fat content than ground beef, even when comparing similar leanness levels.
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Lean cuts:Regardless of the meat, always choose the leanest cuts available, like ground turkey breast or ground beef labeled as “extra lean”.
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Flavor considerations:While healthier, lean ground turkey can sometimes be drier than ground beef, so consider mixing it with other ingredients for added flavor and moisture.
Is ground turkey healthier than chicken?
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Lower Fat:Ground turkey usually has a lower fat content compared to ground chicken, especially when comparing breast cuts.
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More Protein:Depending on the cut, ground turkey might have slightly more protein than ground chicken.
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Nutrient Differences:Turkey may be slightly higher in certain nutrients like zinc and vitamin B12 compared to chicken.
Why do body builders eat ground turkey?
Lean meat like turkey and chicken are fantastic foods for building muscle as they contain a high amount of protein and not much else; they have a very low carb and fat content and no nasties if they are not overly processed.
Is ground turkey good for You?
High in Protein: One of the most significant benefits of ground turkey is its high protein content. With about 22 grams of protein per serving, it provides essential amino acids that are necessary for building and repairing tissues. Low in Fat: Ground turkey is generally lower in fat compared to other meat options, particularly red meats.
Ground beef vs Ground round: Which is healthier?
Ground round is better than ground beef because of less fat content as compared to ground beef. It can be used in soups and hamburgers. Beef falls into red meats and is high in cholesterol and saturated fats which are unhealthy for heart and even for diabetic patients. Lean meats like chicken and fish which are used skinless in soups and curries are better option than red meats.
Should you eat ground turkey or ground beef?
If you want to feel more satisfied after meals or are trying to lose weight, lean ground turkey or lean ground beef works well. If you’re eating for a healthy heart, lean ground turkey—which is lower in saturated fat—is the better pick for you.
Is ground turkey a good source of protein?
Ground turkey is high in protein. The popular holiday bird is a really good source of quality protein. Three ounces of 93% lean turkey provides 22 grams of protein for under 180 calories. Turkey is a “quality” protein in the sense that it provides a complete amino acid profile with all the essential amino acids needed to build and repair cells.
Is ground turkey a healthier alternative to ground beef?
Ground turkey has become increasingly popular as a leaner alternative to ground beef. But is ground turkey truly a healthier option? Let’s dig into the nutrition profile, benefits, and downsides of ground turkey to find out. Ground turkey is made from a combination of light and dark turkey meat, generally coming in around 93% lean meat and 7% fat.
Should you eat ground turkey daily?
Eating ground turkey daily may lead to a lack of dietary diversity. While it’s healthy, overly relying on one food source can prevent you from obtaining the wide range of nutrients your body needs. It’s crucial to balance your diet with other protein sources, fruits, vegetables, whole grains, and healthy fats.