How Many Calories Are in 7 oz of Lean Ground Turkey?

November 23, 2025 •

4 min read

A 4-ounce serving of 93% lean ground turkey contains approximately 160 calories. This means that a 7-ounce portion of lean ground turkey will contain more calories, and the exact number depends on the specific fat-to-lean ratio and cooking method. Understanding these numbers is essential for anyone tracking their caloric intake or aiming for a healthier diet.

Quick Summary

The calorie count for 7 oz of lean ground turkey varies by fat percentage and cooking method. This article details the nutritional facts, comparing different lean-to-fat ratios and explaining how preparation affects the total calories. It also highlights the health benefits of this versatile protein.

Key Points

Calories vary by leanness: 7 oz of 99% lean ground turkey breast contains around 212 calories, while 93% lean contains approximately 280 calories.
High in Protein, Low in Fat: Lean ground turkey is an excellent source of protein, especially the 99% lean variety, which offers about 47g of protein and only 2g of fat per 7 oz.
Cooking Method Matters: Draining fat after browning, air frying, or using non-stick pans with minimal added oil can significantly reduce the final calorie count of your meal.
Check Product Labels: To ensure accuracy for calorie counting, always check the specific lean-to-fat ratio on the product's nutrition label.
Choose Leaner Ratios for Weight Management: Opting for a higher lean percentage (e.g., 99% lean) is a great strategy for those looking to decrease calorie and saturated fat intake.
Compare to Ground Beef: At the same lean-to-fat ratio, ground turkey and ground beef have very similar calorie counts, though leaner options are generally preferred for weight loss goals.
Supports Overall Health: Beyond weight management, lean ground turkey provides essential nutrients like B vitamins, selenium, and zinc, which are vital for energy, immunity, and overall well-being.

Understanding the Calorie Count in Lean Ground Turkey

Determining how many calories are in 7 oz of lean ground turkey requires looking at the specific fat-to-lean ratio. The term "lean" is used broadly, and the exact caloric content can differ significantly between, for example, 93% lean and 99% lean options. While some nutritional data reports 295 calories for 7 oz of raw ground turkey, this figure is likely for a product that is not the leanest option available, highlighting the need to check specific labels. A better approach for the leanest cuts is to use the per-ounce data.

For instance, data shows that a 4-ounce serving of 93% lean ground turkey has about 160 calories. Using this as a baseline, a 7-ounce portion would contain approximately 280 calories ($160/4 imes 7 = 280$). Meanwhile, an even leaner 99% fat-free ground turkey breast contains only about 212 calories in a 7 oz portion.

Macronutrient Breakdown: Protein and Fat

Beyond the total calorie count, understanding the macronutrient composition is crucial for anyone on a specific diet. Lean ground turkey is renowned for being an excellent source of high-quality protein while remaining low in fat. For a 7 oz serving of 99% lean ground turkey breast, you can expect around 47 grams of protein and only 2 grams of total fat. This makes it an attractive choice for muscle building and satiety.

In comparison, a 7 oz portion of a less lean variety (e.g., 93/7) would have a lower protein count relative to its calories, but still remain an impressive source of protein. This high protein content helps people feel full longer, which is a significant advantage for those managing their weight.

How Cooking Methods Impact Calories

It's important to remember that nutritional information is often based on the raw product. The way you cook your ground turkey can affect the final calorie count. Draining the fat after browning is a simple yet effective way to reduce total calories. However, if you add oil or other fats during the cooking process, those calories must be factored in. Pan-browning is a common method, and using a non-stick pan or a very small amount of oil can help keep the calorie count low.

Best practices for cooking lean ground turkey to minimize calories:

Brown in a non-stick skillet without adding extra oil.
Drain any rendered fat after cooking.
Air fry for a crispy texture with minimal added oil.
Use water or broth to prevent sticking instead of oil.
Avoid high-fat additions like cheese, sour cream, or creamy sauces.

Comparison Table: Lean Ground Turkey vs. Other Ground Meats

This table illustrates how different lean-to-fat ratios and meat types compare nutritionally. Data is for a 7-ounce serving, using typical cooked values where available, and adjusted from raw data for consistency.


Meat Type (Cooked)	Estimated Calories (7 oz)	Protein (approx.)	Fat (approx.)	Note on Saturated Fat
99% Lean Ground Turkey Breast	~212	47g	2g	Very low saturated fat
93% Lean Ground Turkey (7%)	~280	39g	15g	Moderate saturated fat
90% Lean Ground Beef (10%)	~298	42g	13g	Higher saturated fat than 93% turkey
85% Lean Ground Beef (15%)	~350	40g	20g	Higher saturated fat than 90% beef

The Health Benefits of Choosing Lean Ground Turkey

Choosing a high-protein, low-fat source like lean ground turkey offers numerous health advantages. Its nutritional profile supports several aspects of a healthy diet, from weight management to muscle health.

Health benefits of lean ground turkey:

High-quality protein: Provides essential amino acids needed for muscle repair and growth.
Rich in B vitamins: Contains B vitamins like niacin and B12, which are critical for energy production and nerve function.
Good source of minerals: Packed with minerals such as selenium, zinc, and phosphorus.
Low in saturated fat: Supports heart health by providing a healthier protein option than fattier meats.

Making the Right Choice for Your Diet

When purchasing ground turkey, always check the nutrition label for the exact lean-to-fat ratio. This simple step is the most accurate way to determine the calorie content and ensure it aligns with your dietary goals. For example, a package labeled "ground turkey" without a percentage might contain both dark and light meat, resulting in a higher fat and calorie count than a package specifically labeled "ground turkey breast." The USDA provides comprehensive nutritional data that can be used for verification purposes.

Conclusion

While a definitive answer to how many calories are in 7 oz of lean ground turkey depends on the exact fat content, a highly accurate estimate can be made. A 7-ounce portion of 99% lean ground turkey contains approximately 212 calories, whereas a 93% lean variety will be closer to 280 calories. The primary takeaway is that lean ground turkey is a high-protein, low-fat meat, making it an excellent choice for a balanced diet. The cooking method significantly influences the final calorie total, so proper preparation is key. Always read the product label to match your dietary needs with the most accurate nutritional information available.

Frequently Asked Questions

When comparing the same lean-to-fat ratio, both ground turkey and ground beef have similar calorie and protein content. However, ground turkey is often a leaner option and lower in total and saturated fat, especially the 99% fat-free varieties.

To reduce calories, brown the meat in a non-stick pan without adding oil or use a small amount of broth. After cooking, always drain any rendered fat.

Yes, a higher fat content means a lower protein density per serving. For example, 99% lean ground turkey has a higher protein count per ounce than 93% lean.

A 7 oz portion is a substantial serving size, suitable for one main meal. For individuals managing weight, a smaller portion might be more appropriate. Portion control is key for a balanced diet.

While cooking can cause a minor loss of some heat-sensitive nutrients, the core mineral content (like zinc and selenium) and protein structure remain largely intact. The most significant change is the loss of fat and associated calories if drained.

Cooking ground turkey typically reduces its total calories because fat renders and is often drained away. A 7 oz raw portion will have slightly more calories than a cooked 7 oz portion from the same starting amount, as the cooked weight is lower due to fat and water loss.

Basic seasonings like salt, pepper, and herbs add negligible calories. However, calorie-heavy additions like sugary marinades, sauces, or excessive amounts of oil can significantly increase the total calorie count.