What Is Butterball 93% Lean Ground Turkey?
Butterball 93% lean ground turkey is a product made from a blend of white and dark meat, resulting in a low-fat, high-protein option for many recipes. The 93/7 ratio means that the product is 93% lean meat and 7% fat, positioning it as a lean alternative to other ground meats, particularly ground beef. The product is also labeled as all-natural, indicating minimal processing and no artificial ingredients. This nutritional profile makes it a staple for those focused on a heart-healthy diet, weight management, or simply reducing their saturated fat intake.
Full Nutritional Breakdown: Butterball 93 Ground Turkey
While calorie counts can vary slightly between different product lines (like the All Natural roll versus the Farm to Family line), the core nutritional data for a standard 4-ounce (112g) raw serving is consistent across Butterball's 93% lean ground turkey.
Per 4-ounce (112g) serving, expect the following:
- Calories: 150–160 (exact figure depends on the product line).
- Total Fat: 8g.
- Saturated Fat: 3g–3.5g.
- Protein: 22g.
- Cholesterol: 80mg–85mg.
- Sodium: 85mg–95mg.
- Carbohydrates: 0g.
This robust protein content and low-fat makeup make it an excellent choice for building and maintaining muscle mass while staying within a specific calorie budget.
How Cooking Affects Calories and Nutrition
The total number of calories in cooked ground turkey will be similar to the raw value, but the way you prepare it can make a difference in the overall health profile. One key aspect is draining any fat after cooking. While Butterball 93 is already quite lean, draining the remaining fat will further reduce the overall fat and calorie content of your final dish. For the healthiest result, avoid adding excessive oils or fats during the cooking process. Cooking methods like sautéing in a non-stick pan with a minimal amount of olive oil is recommended.
Here are some simple steps to cook lean ground turkey:
- Heat a non-stick skillet over medium-high heat.
- Add the ground turkey and break it apart with a spatula.
- Cook until the meat is no longer pink, stirring occasionally.
- If any excess liquid or fat is present, drain it before adding seasonings or other ingredients.
- Season with salt, pepper, garlic powder, and onion powder for great flavor.
Comparison: Butterball 93/7 Ground Turkey vs. Ground Beef
Many people swap ground beef for ground turkey to lower their fat and calorie intake. However, when comparing 93/7 ground turkey to 93/7 ground beef, the differences are often minimal and come down to personal preference.
| Nutritional Aspect | 93/7 Butterball Ground Turkey (4 oz serving) | 93/7 Ground Beef (4 oz serving) | Notes |
|---|---|---|---|
| Calories | ~160 | ~172 | Very similar, often a negligible difference. |
| Total Fat | 8g | 7.9g | Nearly identical fat content. |
| Saturated Fat | 3g | 3.3g | Turkey has slightly less saturated fat. |
| Protein | 22g | 25g | Beef may contain slightly more protein. |
| Iron | 1.5mg (8% DV) | 3mg | Beef is a significantly better source of iron. |
| Taste/Texture | Milder, often requires more seasoning | Richer, more intense flavor | A matter of personal taste and recipe. |
As the table shows, the biggest difference between equally lean varieties is the iron content. Ground beef contains more iron, which is important for those who may be deficient. Conversely, ground turkey offers slightly less saturated fat. For many, the choice is based on taste and the specific dietary goals they are trying to achieve.
Tips for Integrating Butterball 93 into a Healthy Diet
Incorporating this lean protein into your meals can be simple and delicious. Here are a few ways:
- Use it in place of ground beef: Substitute ground turkey in classic recipes like tacos, chili, lasagna, and spaghetti bolognese for a leaner version.
- Create lean burgers: Form patties for grilling, but consider adding a binder like breadcrumbs and an egg to improve texture, as the low fat content can make the meat dry.
- Make nutritious bowls: Use it as a protein source in meal prep bowls with rice, quinoa, and roasted vegetables.
- Enhance soups and stews: Crumble the cooked meat into soups and stews for an extra boost of protein without adding significant fat.
Conclusion: A Lean Protein Staple
In conclusion, a 4-ounce serving of Butterball 93 ground turkey contains approximately 160 calories, along with 22 grams of high-quality protein and a low 8 grams of total fat. It is a versatile and healthy choice for those looking to manage their weight, support muscle growth, or reduce their intake of saturated fat. While its calorie count is comparable to similarly lean ground beef, it is a valuable part of a balanced and nutritious diet, and the choice between the two often comes down to individual nutritional goals and flavor preference. By cooking it properly and draining excess fat, you can maximize its lean profile and enjoy its benefits in a wide array of delicious meals.
Visit the official Butterball site for direct product information.
