Detailed Nutritional Breakdown for Jennie-O 93% Lean Ground Turkey
Understanding the calorie count and overall nutrition of your food is crucial for managing your diet, whether for weight loss, muscle gain, or general wellness. For those who frequently cook with Jennie-O ground turkey, especially the 93% lean variety, having the complete nutritional information is key to accurate meal planning.
A standard 4-ounce (112g) serving of Jennie-O 93% Lean Ground Turkey contains 170 calories. This calorie count is a result of its specific macronutrient composition, primarily its protein and fat content. As a high-protein option, it provides a significant amount of this vital macronutrient with a moderate level of fat, most of which is unsaturated.
Macronutrient Profile
Beyond the total calorie count, the breakdown of macronutrients (protein, fat, and carbohydrates) gives a more complete picture of the product's nutritional value. For a 4-ounce serving:
- Protein: 21-22 grams, making it a great source of protein for muscle repair and satiety.
- Fat: 8 grams total fat, which is low compared to other ground meat options.
- Saturated Fat: 2.5-3 grams of saturated fat, which should be consumed in moderation as part of a heart-healthy diet.
- Carbohydrates: 0 grams. This makes it an ideal option for low-carb or ketogenic diets.
Micronutrient Content
In addition to the main macronutrients, Jennie-O 93% lean ground turkey also contains essential vitamins and minerals that contribute to overall health. These include:
- Iron: An important mineral for blood health and energy production.
- Potassium: Key for nerve function, muscle contraction, and maintaining a healthy fluid balance.
- Selenium: A powerful antioxidant that helps protect cells from damage.
- Zinc: Supports immune function and is involved in wound healing.
- B Vitamins: Includes B6 and B12, crucial for energy metabolism and brain function.
Comparison Table: Jennie-O Ground Turkey Varieties
To highlight the nutritional differences, let's compare the 93% lean option with other popular Jennie-O ground turkey products based on a 4-ounce serving size.
| Feature | 99% Lean Ground Turkey | 93% Lean Ground Turkey | 85% Lean Ground Turkey |
|---|---|---|---|
| Calories | ~120 calories | ~170 calories | ~190-220 calories |
| Total Fat | ~1g | ~8g | ~15g |
| Protein | ~26g | ~22g | ~19g |
| Saturated Fat | ~0.5g | ~2.5-3g | ~4g |
| Best For... | Calorie-conscious meals, weight loss | All-purpose cooking, balanced macros | Flavorful dishes, higher fat content |
Practical Cooking Tips and Meal Ideas
With its lower fat content compared to beef, Jennie-O 93% ground turkey can sometimes become dry if not cooked properly. Here are a few tips to ensure your meals are both healthy and delicious:
- Moisture is Key: When making burgers, mix in some finely diced onion, grated zucchini, or breadcrumbs soaked in milk to retain moisture. For sauces, use broth or tomato paste to prevent dryness.
- Season Generously: Since ground turkey has a milder flavor than ground beef, don't be afraid to use bold seasonings and herbs. Try cumin and chili powder for tacos, or Italian herbs for meatballs.
- Don't Overcook: Cook until just done. Overcooking is the quickest way to end up with dry, tough turkey. Use a meat thermometer to ensure it reaches a safe internal temperature of 165°F (74°C).
- Versatile Recipes: This ground turkey is perfect for countless recipes, including turkey tacos, lean turkey chili, meatballs, sloppy joes, and shepherd's pie.
Conclusion
Jennie-O 93% lean ground turkey is an excellent and versatile source of lean protein, containing approximately 170 calories per 4-ounce serving. Its balanced macronutrient profile, coupled with a host of beneficial micronutrients, makes it a healthy choice for a variety of diets and cooking styles. By being mindful of its properties during cooking, you can easily incorporate this nutritious ingredient into your meals, enjoying both great taste and a healthy lifestyle. For more information on food and nutrition, you can consult resources like the USDA's FoodData Central for reliable data.
