How many calories are in 10 ounces of cooked ground turkey?

October 25, 2025 •

3 min read

According to nutritional data, a standard 10-ounce serving of cooked ground turkey contains approximately 576 calories. However, this total can vary significantly based on the meat's fat percentage and how it's prepared, with leaner cuts having fewer calories per ounce.

Quick Summary

This overview details the calorie count for 10 ounces of cooked ground turkey, influenced by the fat-to-lean meat ratio and cooking methods. It provides a simple comparison of different fat percentages and explains how to get the most accurate calorie measurement.

Key Points

Calories Depend on Fat Content: The calorie count for 10 ounces of cooked ground turkey varies significantly based on its leanness.
Leanest Cut has Lowest Calories: A 99% lean cut of cooked ground turkey contains approximately 303 calories per 10 ounces.
Moderate Lean is Middle Ground: A 93% lean, 7% fat version has around 576 calories per 10 ounces cooked and drained.
Fattier Cuts have More Calories: An 85% lean ground turkey will have a higher calorie count, potentially over 600 calories, depending on preparation.
Cooking Method Affects Final Count: How you cook the turkey, and whether you drain the rendered fat, directly impacts the number of calories you consume.
Weigh Raw for Accuracy: To get the most precise measurement, it's best to weigh the meat raw, as its weight changes during cooking.
Consider Added Fats: Cooking with oil or butter will increase the total calorie content of the final dish.

The exact number of calories in 10 ounces of cooked ground turkey is not a single number but depends heavily on its fat content. The leanness of the meat is the primary factor, and the cooking method can also influence the final calorie count. For example, pan-frying with added oil will increase the total calories compared to a dry sauté.

Calorie Breakdown by Fat Percentage

Ground turkey is available in several fat-to-lean ratios, which directly impacts the calorie density. The most common varieties are 99% lean (extra-lean), 93% lean, and 85% lean.

99% Lean Ground Turkey

For those watching their fat intake closely, 99% lean ground turkey breast is the leanest option. A 10-ounce serving of this cooked meat offers a high amount of protein with minimal fat.

Approximate Calories for 10 oz (Cooked): ~303 calories
Preparation Impact: This lean meat releases very little fat during cooking, so the calorie count remains stable whether it's pan-fried or baked without added oil.

93% Lean Ground Turkey

This is a popular option that provides a good balance of flavor and leanness. The added fat content increases the calorie count compared to the 99% lean version.

Approximate Calories for 10 oz (Cooked): ~576 calories
Preparation Impact: The rendered fat should be drained after cooking to get the most accurate calorie measurement. Leaving the fat in the dish will increase the final count.

85% Lean Ground Turkey

This higher-fat option is often more flavorful and tender but comes with a significantly higher calorie count. It's an excellent choice for recipes where a richer taste is desired.

Approximate Calories for 10 oz (Cooked): Around 600-700 calories, or potentially higher, depending on the exact fat content and preparation. A raw 85/15 cut has 240 calories per 4oz, which would make the total around 600 calories when cooked and drained, but this can fluctuate.
Preparation Impact: Due to the high-fat content, properly draining the excess fat is crucial for managing the calorie intake.

Comparison of Ground Turkey Varieties

To make it easy to compare, here is a table detailing the approximate nutritional information for 10 ounces of cooked ground turkey across different leanness levels. The figures assume the meat is cooked and the excess fat has been drained.


Feature	99% Lean	93% Lean	85% Lean
Calories (approx.)	~303	~576	~600+
Protein (approx.)	~67g	~66g	~56g
Fat (approx.)	~4g	~29g	~22g
Flavor Profile	Very lean, mild taste	Good balance, more flavor	Richer, more tender

How to Calculate Calories Accurately

For the most precise calorie count, consider these steps:

Start with the Raw Weight: The calorie information on the packaging refers to the raw weight. Use a food scale to weigh your ground turkey before cooking.
Account for Water Loss: During cooking, ground turkey loses water weight, but the total calories from fat and protein remain. This means the calorie count per cooked ounce is higher than per raw ounce.
Factor in Fat Drainage: Measure the amount of fat you drain from the pan. Each gram of fat contains 9 calories. You can then subtract these calories from the total raw calorie count.
Use a Nutritional App: Many apps allow you to log your food, and they have databases with accurate nutritional information for various meat types and preparations.

The Role of Cooking Method

Your choice of cooking method has a direct effect on the final calorie total.

Baking: Cooking ground turkey in the oven is one of the healthiest methods, as it allows fat to render and drip away. It's often used for turkey meatloaf or meatballs.
Sautéing: When sautéing, the excess fat that renders from the meat can be drained off. For a lower-calorie meal, avoid adding extra oil to the pan.
Pan-Frying: Similar to sautéing, pan-frying can increase calories if additional fat or oil is used. Choosing a non-stick pan can help reduce the need for extra fat.

Conclusion

While a general estimate for 10 ounces of cooked ground turkey is around 576 calories for a 93% lean cut, the exact number varies by fat content and cooking method. The leanest 99% version has a significantly lower count, while fattier cuts are higher. For the most accurate calorie tracking, it's best to check the packaging of your specific product and account for any fat drained during cooking. Making conscious choices about the leanness and preparation of your ground turkey can help you align your meals with your dietary goals.

For more detailed nutritional information and data on various foods, consult reliable sources such as the USDA's FoodData Central.

Frequently Asked Questions

The total number of calories in a given amount of ground turkey (e.g., 10 ounces) remains the same before and after cooking, because calories are not destroyed by heat. However, the weight of the meat decreases during cooking due to water loss and fat rendering, meaning the calories per ounce of cooked meat are higher than per ounce of raw meat.

Yes, draining the fat is an effective way to lower the calorie content of your meal. The rendered fat contains calories, so by removing it from the dish, you are reducing the overall fat and calorie intake.

The protein content in 10 ounces of cooked ground turkey varies slightly with the fat percentage but is generally high. For example, 10 ounces of 99% lean cooked ground turkey breast contains around 67 grams of protein, while a standard cooked variety offers approximately 78 grams.

Ground turkey is often considered a healthier option, especially leaner cuts, due to its lower saturated fat content compared to many types of ground beef. However, the nutritional value depends on the specific fat percentages of both meats. For a very lean option, 99% lean turkey breast has the lowest fat and calories.

Yes, you can substitute ground turkey for ground beef in most recipes, such as tacos, burgers, and meatloaf. Keep in mind that leaner ground turkey might require a little extra moisture or flavoring to prevent it from becoming dry, especially in recipes that rely on the fat content for flavor and texture.

The main benefit of choosing lean ground turkey is reducing your intake of fat, particularly saturated fat, and calories. This makes it a good option for weight management and for those who need to monitor their fat intake for heart health.

The differing calorie counts are likely due to the varied leanness of the ground turkey (e.g., 99% vs. 93% lean) and whether the data accounts for the meat's raw or cooked weight. Always check the specific fat percentage and the weight measurement (raw or cooked) used by the calculator.