How Many Calories Are in 4 oz of 99 Lean Ground Turkey?

October 25, 2025 •

3 min read

According to several food databases, a standard 4-ounce serving of 99% lean ground turkey contains approximately 120 calories. This makes it an exceptionally low-calorie, high-protein option for individuals focused on managing their nutritional intake, whether for weight loss or muscle building.

Quick Summary

A 4-ounce serving of 99% lean ground turkey provides about 120 calories and is an excellent source of high-quality protein. It's a lean and healthy meat choice for a variety of meals, offering significant nutritional benefits for health-conscious individuals.

Key Points

Calorie Count: A 4-ounce serving of 99% lean ground turkey contains approximately 120 calories, making it a very lean protein source.
High Protein Content: Each 4-ounce serving provides around 26-28 grams of high-quality protein, which aids in muscle building and promotes satiety.
Low Fat: With only about 1 gram of fat per serving, this ground turkey is significantly lower in fat than other varieties like 93% or 85% lean.
Requires Added Moisture: Due to its low fat, it can become dry when cooked. Incorporating vegetables, sauces, or broth is recommended for a better texture.
Versatile Ingredient: It can be used as a healthier substitute for ground beef in many recipes, including tacos, chili, and burgers.
Supports Weight Management: The high protein and low-calorie combination can help you feel full and manage your overall calorie intake.

The Nutritional Breakdown of 99% Lean Ground Turkey

When it comes to lean protein, 99% lean ground turkey is a top contender. This variety is made primarily from turkey breast meat, which is naturally low in fat. A standard 4-ounce serving is not only low in calories but also packs a powerful protein punch, essential for muscle repair and satiety. The exact nutritional content can vary slightly between brands, but the average values provide a clear picture of this meat's health benefits. For instance, brands like Honeysuckle White and Jennie-O consistently list a 4-ounce serving at around 120 calories, with very little fat and no carbohydrates.

Why 99% Lean is an Excellent Choice

Choosing 99% lean ground turkey over fattier alternatives offers numerous health advantages. The minimal fat content means you're consuming fewer saturated fats, which is beneficial for heart health. It also means you don't need to drain excess grease during cooking, simplifying meal preparation. The high protein content keeps you feeling full longer, which can help prevent overeating and support weight management goals. This type of ground turkey is incredibly versatile, adapting to a wide range of flavor profiles, from spicy tacos to comforting meatballs.

Macronutrient Profile: Protein, Fat, and Carbs

Beyond calories, the macronutrient profile of 99% lean ground turkey is what makes it a staple for many health-conscious eaters. Here's a typical breakdown for a 4-ounce (112g) raw serving, according to multiple food databases:

Protein: Approximately 26-28 grams. This accounts for the majority of the calories and is a complete protein, containing all essential amino acids.
Fat: About 1 gram. This is why it's so lean. The fat that is present is a small amount of unsaturated fats.
Carbohydrates: 0 grams. This makes it an ideal food for low-carb and ketogenic diets.

This robust nutritional content highlights why it's a great option for building muscle, staying full, and maintaining a healthy weight.

99% Lean vs. Other Ground Turkey Varieties

Not all ground turkey is created equal. The fat percentage dramatically impacts the calorie count and overall texture. Here is a comparison to help you choose the right type for your needs.


Feature	99% Lean Ground Turkey	93% Lean Ground Turkey	85% Lean Ground Turkey
Calories (per 4 oz)	~120 kcal	~160 kcal	~200-230 kcal (est.)
Protein (per 4 oz)	~28g	~22g	Lower than leaner options
Fat (per 4 oz)	~1g	~7g	~15g (est.)
Best For	Low-fat cooking, sauces, chili where moisture can be added	Burgers, meatballs, dishes where some fat adds flavor and moisture	Richer flavor, juicier texture, more forgiving during cooking
Moisture Level	Drier, can require added moisture like broth or vegetables	Juicier and more tender	Very moist and flavorful

Cooking Tips for 99% Lean Ground Turkey

Because of its extremely low fat content, 99% lean ground turkey requires a slightly different approach to cooking to avoid a dry or crumbly texture. Here are some tips:

Add Moisture: Introduce moisture during cooking, such as diced onions, mushrooms, or a splash of broth.
Use a Non-Stick Pan: This prevents sticking and ensures even browning without excessive oil.
Don't Overcook: Cook just until the meat is no longer pink. Overcooking will lead to a dry, tough texture.
Season Generously: Since the fat that typically carries flavor is absent, you can be more liberal with spices, herbs, and aromatics.
Combine with Other Ingredients: Using it in dishes with sauces, such as spaghetti, chili, or stuffed peppers, is a great way to ensure a moist and flavorful result.

Simple and Delicious Recipe Ideas

Turkey Chili: A hearty and lean chili made with 99% lean ground turkey, beans, and your favorite spices.
Lettuce Wraps: A light and flavorful meal, stuffing seasoned ground turkey into crisp lettuce cups.
Turkey Meatballs: Use a binder like oats or breadcrumbs and add finely grated vegetables to keep them moist.
Pasta Sauce: A lighter version of a classic bolognese, allowing the rich tomato flavor to shine through.
Stuffed Bell Peppers: A satisfying meal of ground turkey mixed with rice and cheese, baked inside sweet bell peppers.

Conclusion: A Smart Protein Choice

For those seeking a low-calorie, high-protein source, 4 ounces of 99% lean ground turkey is an excellent dietary choice. With roughly 120 calories, it provides a lean and versatile foundation for countless healthy meals. By being mindful of its low-fat nature and using appropriate cooking techniques, you can enjoy a flavorful and nutritious protein that supports your health and fitness goals. It is a smart, lean protein alternative to other ground meats and a foundational ingredient in a balanced diet.

Frequently Asked Questions

The calorie count for 99% lean ground turkey is generally based on the raw weight. While it may lose a small amount of water during cooking, the calorie content per gram of the cooked meat will be slightly higher as it becomes more concentrated. However, since there is very little fat to render, the overall calorie change from raw to cooked is minimal.

Yes, 99% lean ground turkey is an excellent food for weight loss. Its high protein content helps you feel full and satisfied, while its low calorie and fat profile makes it easy to control your overall energy intake.

Compared to typical ground beef (like 85/15), 99% lean ground turkey is significantly lower in calories and fat, particularly saturated fat. This makes it a heart-healthy alternative, though some ground beef varieties with similar fat percentages have comparable nutritional values.

To prevent 99% lean ground turkey from drying out, incorporate moisture during cooking. Try adding finely chopped mushrooms or onions, a splash of chicken broth, or cooking it in a sauce.

Yes, you can use 99% lean ground turkey for burgers, but you might want to mix it with an ingredient like breadcrumbs, grated vegetables, or a small amount of olive oil to add moisture and prevent them from becoming too dry and crumbly.

In addition to protein, 99% lean ground turkey is a good source of several essential nutrients. This includes B vitamins (like B6 and B12), iron, zinc, selenium, and phosphorus.

No, these terms are typically interchangeable for ground turkey products. Brands label their product as either 99% lean or 99% fat-free to highlight its low-fat content to consumers.