Is ground turkey actually better for you than ground beef?: A Deep Dive into Nutritional Facts

November 6, 2025 •

4 min read

According to a 2024 study, the nutritional differences between ground turkey and ground beef are far more nuanced than often perceived, with the lean-to-fat ratio being the most critical factor. For decades, many have automatically assumed turkey is the healthier choice, but is ground turkey actually better for you than ground beef?

Quick Summary

A nutritional comparison of ground turkey and ground beef reveals that overall healthfulness depends heavily on the specific lean-to-fat ratio. While lean turkey often contains less saturated fat, very lean beef can have a comparable profile. The best choice depends on dietary goals, as beef provides more iron and B12, while turkey offers more B3 and selenium.

Key Points

Ratio Matters Most: The lean-to-fat ratio is the single biggest factor influencing the nutritional profile of ground turkey and ground beef, more so than the type of meat itself.
Leanest Turkey is Lowest in Saturated Fat: When comparing the leanest available options (e.g., 99% fat-free turkey vs. 95% lean beef), ground turkey is significantly lower in calories and saturated fat.
Beef is Richer in Iron and Zinc: Lean ground beef provides higher levels of essential minerals like iron and zinc, which are crucial for energy and immune function.
B Vitamins Differ: Beef is a superior source of Vitamin B12, while turkey offers more B3 and selenium.
Taste and Texture Vary: Beef has a richer flavor and juicier texture due to its fat content, while lean turkey can be drier and blander without proper seasoning.
Consider Your Goals: Choose based on your priorities. For lowest calories, pick extra-lean turkey. For higher iron, go with lean beef. For general health, select comparable lean ratios.

Ground Turkey vs. Ground Beef: A Nutritional Breakdown

The long-standing perception that ground turkey is unequivocally healthier than ground beef stems from a general association of poultry with lean, low-fat diets. However, this assumption is only partially true and relies heavily on the specific product you choose. To make a truly informed decision, it's essential to look past the surface-level generalization and compare the nutritional profiles of equivalent cuts.

The Importance of the Lean-to-Fat Ratio

The most significant factor in comparing ground turkey and ground beef is the lean-to-fat ratio, typically labeled as a percentage (e.g., 93/7, 85/15). A package of 93/7 ground beef contains 93% lean meat and 7% fat, which can have a surprisingly similar nutritional profile to a package of 93/7 ground turkey. The real difference in health benefits emerges when comparing different ratios or when choosing the leanest possible options, such as 99% fat-free ground turkey.

For example, comparing a common 85/15 ground beef to the extra-lean 99% fat-free ground turkey is not an accurate apples-to-apples comparison. The disparity in fat content and calories would be massive and misleading. A fairer comparison is between products with similar fat percentages, which often reveals smaller differences than you might expect.

Comparing Nutritional Profiles: Turkey vs. Beef

To illustrate the nutritional variations, here is a comparison of different cuts based on a 3-ounce (85g) serving, using data compiled from nutritional sources:


Nutrient	93/7 Ground Beef	93/7 Ground Turkey	85/15 Ground Beef	99% Fat-Free Ground Turkey
Calories	178	181	218	117
Protein	25g	23g	24g	25g
Total Fat	8g	9.9g	13g	2g
Saturated Fat	3.3g	2.5g	4.9g	0.57g
Iron	2.7mg	1.3mg	2.5mg	0.67mg
Zinc	5.9mg	1.7mg	5.3mg	-
Vitamin B12	~311% DV*	~168% DV*	~280% DV*	~120% DV*

*DV = Daily Value, approximates based on data from.

Micronutrient Differences

While the macronutrients (protein, fat, and calories) are heavily dependent on the lean-to-fat ratio, there are some consistent differences in micronutrients worth noting:

Iron: Ground beef is a significantly better source of heme iron, which is more readily absorbed by the body. This is a crucial nutrient for oxygen transport in the blood and can be particularly important for women and individuals prone to anemia.
Zinc: Similarly, ground beef provides more zinc, which is vital for immune function and cell growth.
B Vitamins: Ground beef is an excellent source of Vitamin B12, essential for nerve function and energy. Ground turkey, on the other hand, often provides higher levels of other B vitamins, such as B3 (Niacin) and B6, which are also important for metabolism.
Selenium: Ground turkey is notably higher in selenium, an important antioxidant mineral that supports thyroid health.

Health Implications for Specific Diets

The best choice for your diet depends on your personal health goals:

For Heart Health: When comparing equally lean products, ground turkey has a slight edge due to its lower saturated fat content. The American Heart Association recommends limiting saturated fat intake, and choosing leaner poultry over red meat can be a good strategy. However, selecting a very lean ground beef (95/5) is still a heart-healthy option.
For Weight Loss: If calorie reduction is the primary goal, the leanest option is king. A 99% fat-free ground turkey is significantly lower in calories and fat than any ground beef product, making it the most suitable choice for a strict calorie-controlled diet.
For Muscle Building: Both are excellent sources of high-quality protein, essential for muscle repair and growth. The slight difference in protein content between comparable cuts is negligible for most fitness goals, so personal preference or micronutrient needs can dictate the choice.

Cooking and Flavor Considerations

The differences between ground turkey and beef aren't purely nutritional; they extend to culinary use as well. Ground beef's higher fat content often results in a richer, juicier flavor that many people prefer for dishes like hamburgers. Ground turkey, particularly the leaner cuts, can be drier and blander if not cooked properly or enhanced with seasonings. For this reason, many cooks will adjust recipes designed for beef when using turkey, adding extra moisture or seasoning to compensate.

Flavor Profile: Beef offers a richer, more robust flavor. Turkey is milder, making it a good canvas for seasoning.
Moisture: Higher fat beef remains moist more easily. Lean turkey can dry out if overcooked, so care must be taken to ensure it's not overcooked to avoid a crumbly texture.
Versatility: Both are incredibly versatile for recipes like tacos, chili, casseroles, and meatballs, but adjustments to cooking time and seasoning are often needed when swapping.

How to Make Your Best Choice

Here are some tips for deciding between ground turkey and ground beef:

Read the Label: Never assume. Always check the lean-to-fat ratio on the package. The healthfulness is determined by this number, not the type of meat.
Consider Your Health Goals: Are you focused on weight loss? Go for the leanest option available. Are you concerned about iron intake? Lean ground beef might be a better fit.
Factor in Flavor: If you need a juicier, more flavorful base for burgers or meatballs, beef is often the better choice. For heavily seasoned dishes like chili or sloppy joes, the flavor difference is minimal.
Balance Your Diet: Variety is key. There is no reason to eliminate one for the other entirely. Both can be part of a healthy, balanced diet.

Conclusion

The simple answer to the question "is ground turkey actually better for you than ground beef?" is: it depends. The specific lean-to-fat ratio of each product is the most critical factor in determining its nutritional value. For comparable lean cuts, the nutritional differences are minimal, with each offering a unique profile of micronutrients. For those prioritizing low calories and saturated fat, the leanest ground turkey is the clear winner. However, for those seeking more iron and zinc, lean ground beef is a superior option. Ultimately, both are excellent sources of protein and can fit into a healthy diet when chosen and prepared appropriately. The best choice is the one that aligns best with your dietary needs, health goals, and personal preferences.

Frequently Asked Questions

No. While extra-lean ground turkey (like 99% fat-free) is lower in saturated fat and calories than even the leanest ground beef, a moderately lean ground beef (e.g., 90/10) still provides important nutrients like iron and zinc that very lean turkey lacks in comparable amounts.

For weight loss, the most calorically conservative option is the leanest available meat. In this case, 99% fat-free ground turkey is the best choice as it has the lowest calorie count.

Not necessarily. When comparing similar lean-to-fat ratios (e.g., 93/7), the protein content is very similar. The highest protein content is often found in extra-lean versions of either meat.

Ground beef's richer flavor comes from its specific fat profile, which often provides more moisture and a distinct taste. Lean ground turkey, with its lower fat content, can be drier and milder, requiring more seasoning to achieve a similar depth of flavor.

When comparing equally lean cuts, ground turkey generally contains less saturated fat, which is better for heart health. However, a lean cut of ground beef is still a good choice. The key is to reduce overall saturated fat intake, regardless of the protein source.

Yes, but you may need to adjust your recipe. Because lean ground turkey has less fat, it can dry out quickly. You might need to add moisture (like broth or extra sauce) or be careful not to overcook it.

Both offer different micronutrient benefits. Ground beef is richer in iron, zinc, and Vitamin B12. Ground turkey is higher in some B vitamins like B3, B6, and selenium.

While lean options are generally healthier, it's not a guarantee. 'Lean' can cover a range of fat percentages. Always check the specific lean-to-fat ratio (e.g., 93/7) and saturated fat content to make the best choice for your heart health goals.