How Many Calories Are in 4 Ounces of Ground Turkey Cooked? A Comprehensive Guide

December 25, 2025 •

3 min read

According to USDA data, a single four-ounce cooked serving of ground turkey can contain anywhere from 120 to over 240 calories, depending on its specific lean-to-fat ratio. This guide explains how many calories are in 4 ounces of ground turkey cooked, detailing the key factors that influence the final count for your meal.

Quick Summary

The calorie count for 4 ounces of cooked ground turkey varies significantly with the lean-to-fat ratio, with leaner options having fewer calories. This article details the nutritional differences.

Key Points

Lean-to-Fat Ratio is Key: The calorie count depends entirely on the lean-to-fat ratio; leaner options have fewer calories and less fat.
Cooked vs. Raw Weight: Calories are concentrated during cooking as moisture and fat are lost, so always measure cooked portions for accuracy.
Significant Calorie Range: For a 4oz cooked portion, calories can range from approximately 120 kcal (99% lean) to 240 kcal (85% lean).
Balancing Nutrition and Flavor: While leaner turkey has fewer calories, fattier versions often offer more flavor and a moister texture. Choose based on your priorities.
Accurate Measurement is Essential: A digital food scale is the most reliable way to measure your cooked portion size accurately.
Cooking Method Matters: Draining rendered fat after cooking can help reduce the final calorie count of fattier ground turkey.

The Key Factor: Lean-to-Fat Ratio

The most significant factor determining the final calorie count of your ground turkey is the lean-to-fat ratio. This ratio, often displayed prominently on packaging (e.g., 93% lean/7% fat), is a measure of the meat's composition before it is cooked. The higher the fat content, the more calories the turkey will contain. Fat is more calorie-dense than protein, providing approximately nine calories per gram compared to protein's four calories per gram. During cooking, some fat renders out, but the final calorie difference remains substantial between lean and fattier options.

Raw vs. Cooked Weight

It is critical to distinguish between the nutritional information for raw and cooked ground turkey. When you cook meat, it loses moisture and fat, causing its weight to decrease. As a result, the nutritional information for a four-ounce raw serving is not the same as a four-ounce cooked serving. For example, a four-ounce raw portion might yield a smaller cooked portion that is more calorically dense per ounce. The figures below refer to a standard serving of four ounces after cooking.

Ground Turkey Nutrition Comparison

To help you understand the differences, here is a comparison table for a 4-ounce serving of cooked ground turkey based on different lean-to-fat ratios. The values are approximate and can vary slightly by brand and cooking method.


Type of Ground Turkey	Approx. Calories	Approx. Protein	Approx. Fat
99% Lean (Extra Lean)	120 kcal	~25-28g	~1-2g
93% Lean (Lean)	160 kcal	~22-25g	~7-8g
85% Lean (Regular)	240 kcal	~22-25g	~16-18g
General Cooked Turkey	214-230 kcal	~22-31g	~8-15g

Making Your Choice: Nutrition vs. Flavor

Choosing the right type of ground turkey depends on your dietary goals. Extra-lean versions are best for those strictly monitoring calorie and fat intake. However, it's worth noting that fat contributes significantly to flavor and moisture. Leaner meat can sometimes result in a drier final product. For more flavor and a juicier texture, some people prefer the slightly higher fat content of 93% lean or even 85% lean, balancing the calories with their overall meal plan.

Creative Ways to Use Leaner Turkey

Using extra-lean ground turkey doesn't mean sacrificing flavor. Here are a few ways to enhance your meals:

Add moisture: Mix in a finely grated vegetable like zucchini or carrots while cooking. The moisture from the vegetables keeps the meat from drying out.
Season aggressively: Use herbs, spices, and low-sodium seasonings to build a flavor profile without adding calories from fat.
Use healthy fats: Sauté your aromatics (onions, garlic) in a small amount of healthy oil like olive oil before adding the turkey. This introduces flavor while allowing you to control the fat amount precisely.

Practical Cooking and Measurement Tips

To ensure you're accurately tracking your ground turkey's calorie and nutrient intake, follow these tips:

Weigh After Cooking: Always weigh your ground turkey after it has been cooked. This gives you the most accurate measurement for the food you are actually consuming, accounting for moisture and fat loss.
Use a Food Scale: Rely on a digital food scale for precise measurements. Eyeballing a four-ounce portion can lead to significant inaccuracies.
Pat Dry for Lower Fat: If you are using a higher-fat ground turkey and want to reduce the final calorie count, drain the rendered fat from the pan. For an even greater reduction, pat the cooked meat with a paper towel.

Conclusion: Your Calorie Count in Focus

Ultimately, the question of how many calories are in 4 ounces of ground turkey cooked has no single answer. The exact number depends on the lean-to-fat ratio you select. By choosing a leaner cut like 93/7 or extra-lean 99/1, you can significantly lower the calorie and fat content compared to a standard or 85/15 variety. Being mindful of these differences empowers you to make smarter nutritional decisions, whether for weight management or simply for a healthier lifestyle.

For more detailed nutritional information, you can consult databases provided by authoritative sources like the U.S. Department of Agriculture (USDA).

Frequently Asked Questions

A 4-ounce serving of cooked 93% lean ground turkey contains approximately 160 calories.

A 4-ounce serving of cooked 85% lean ground turkey contains approximately 240 calories.

The calorie count per ounce changes after cooking because the total weight of the meat decreases due to water and fat loss, concentrating the remaining calories and nutrients into a smaller volume.

Ground turkey is generally considered leaner and lower in saturated fat than most ground beef options. However, the exact nutritional value depends on the specific lean-to-fat ratio of each product.

Extra-lean ground turkey (e.g., 99% lean) is made primarily from the breast meat and has very little fat. Lean ground turkey (e.g., 93% lean) includes a mix of dark and light meat, resulting in a higher fat and calorie content but often more flavor.

Yes, to reduce the calories in ground turkey, especially a higher-fat variety, you can drain the rendered fat from the pan after cooking. Some people also pat the cooked meat with a paper towel to absorb additional fat.

The protein content in 4 ounces of cooked ground turkey is high, typically ranging from 22 to over 30 grams depending on the fat content. Leaner cuts generally have a slightly higher protein percentage per calorie.

The cooking method itself doesn't change the total calories, but it can affect the final calorie count per serving. Draining fat, for example, removes some of the fat calories. Frying in added oil will increase the calorie count.