Understanding Calorie Count for 1 Cup of 93% Lean Ground Turkey
The calorie count for 1 cup of 93% lean ground turkey depends on whether it is raw or cooked, and the physical density. A standard cup of raw, packed ground turkey is equivalent to about 8 ounces. A 4-ounce serving contains around 160-170 calories, this doubles the estimate for a full cup.
Caloric Breakdown: Raw vs. Cooked
Raw meat contains a significant amount of water that is lost when cooked, leading to a reduction in mass. This concentrates the calories into a smaller volume. A cup of cooked, browned ground turkey will therefore have a different calorie count per cup than a cup of raw meat.
Raw Ground Turkey (93% Lean) Per Cup
- Approximate Weight: ~8 ounces or 226g.
- Approximate Calories: 320-340 kcal.
- Calorie Origin: The majority of calories come from protein and fat, with 0 grams of carbohydrates.
Cooked Ground Turkey (93% Lean) Per Cup
- Approximate Weight: Less than 8 ounces, due to water and fat loss.
- Approximate Calories: Higher per unit of volume. A 4oz raw serving shrinks to about 3oz cooked but retains most of its calories. Therefore, a cup of cooked turkey will likely contain more calories than a cup of raw turkey, as the cooked turkey is denser and less porous.
Macronutrient Profile of 93% Lean Ground Turkey
Ground turkey is praised as a lean, high-protein alternative to beef. Here is a typical macronutrient breakdown for a 4-ounce raw serving:
- Protein: ~22 grams
- Fat: ~7-8 grams
- Carbohydrates: 0 grams
Factors Affecting Your Calorie Count
- Fat Rendering: If you strain off the rendered fat, the total fat and calorie content of the final cooked meat will be lower.
- Added Ingredients: The final calorie count will also be affected by any oils, seasonings, or sauces used during cooking.
- Measurement Accuracy: For the most precise calorie count, it is always recommended to use a food scale to measure weight (in ounces or grams) rather than using a volume measurement like a cup.
Comparison Table: 93% Lean Ground Turkey vs. Other Meats
This table illustrates how 93% lean ground turkey stacks up against other common ground meats based on 4-ounce raw servings.
| Meat Type (4oz, raw) | Calories (approx.) | Protein (approx.) | Fat (approx.) |
|---|---|---|---|
| 93% Lean Ground Turkey | 160-170 kcal | ~22 g | ~8 g |
| 90% Lean Ground Beef | ~190 kcal | ~22 g | ~10 g |
| 99% Lean Ground Turkey | ~120 kcal | ~26 g | ~2 g |
| 85% Lean Ground Beef | ~240 kcal | ~20 g | ~16 g |
Cooking Methods and Calorie Management
The way you prepare ground turkey can impact its overall health benefits.
- Browning in a Skillet: Minimize fat by not adding extra oil. After cooking, tilt the skillet and use a spoon to remove the excess rendered fat.
- Baking: Baking on a rack over a pan allows the fat to drip away from the meat.
- Using a Colander: After browning, you can transfer the cooked turkey into a colander and rinse it with hot water to remove more fat.
The Importance of Weighing Your Food
A food scale provides the most precise and consistent measurement, ensuring accurate calorie tracking.
Conclusion
While a definitive number is difficult to pinpoint, a reliable estimate is between 300 and 340 calories for a raw, 8-ounce cup of 93% lean ground turkey. Cooked turkey will be denser. By understanding the factors that influence the final calorie count and utilizing proper measuring techniques, you can confidently integrate this lean protein source into your diet while accurately tracking your intake.
For more detailed nutritional data and recommendations, consult the USDA FoodData Central database.
