Understanding the Nutritional Value of 3 oz of Ground Turkey

November 27, 2025 •

3 min read

According to the USDA, a 3-ounce serving of 93% lean ground turkey contains 181 calories and 23 grams of protein. The nutritional value of 3 oz of ground turkey makes it an excellent choice for individuals aiming to build muscle, manage weight, or simply incorporate healthier protein into their meals.

Quick Summary

A 3 oz serving of ground turkey, particularly the lean varieties, offers a low-calorie, high-protein meal component rich in B vitamins, zinc, and selenium. Its nutritional profile depends on the meat-to-fat ratio, offering benefits for weight management and overall health.

Key Points

High-Quality Protein: A 3 oz serving of lean ground turkey provides approximately 23 grams of protein, essential for muscle health.
Rich in B Vitamins: It is an excellent source of niacin (B3) and vitamin B12, supporting energy metabolism and neurological function.
Packed with Minerals: Ground turkey delivers vital minerals like zinc for immune support and selenium, a powerful antioxidant.
Beneficial for Weight Management: Lean varieties are low in calories and high in protein, which promotes satiety and aids in weight loss efforts.
Supports Heart Health: Choosing lean ground turkey reduces saturated fat intake compared to other ground meats, benefiting cardiovascular health.
Versatile Cooking: Ground turkey can be adapted to many recipes, serving as a healthier alternative to ground beef in dishes like tacos, burgers, and chili.

Ground Turkey Nutritional Profile: What a 3 oz Serving Contains

When evaluating the nutritional content of ground turkey, it is important to consider the lean-to-fat ratio. A standard 3-ounce serving of 93% lean ground turkey provides a balanced and nutrient-rich profile that can fit into a variety of dietary plans. The following is a general breakdown of key nutrients found in this portion size.

Macronutrient Breakdown

Protein: At approximately 23 grams per 3 oz, ground turkey is an excellent source of high-quality, complete protein. This is vital for building and repairing muscle tissue, as well as supporting metabolic function.
Fat: A 3-ounce portion of 93% lean ground turkey contains around 10 grams of total fat, with about 3 grams of that being saturated fat. It also contains beneficial unsaturated fats, including monounsaturated and polyunsaturated fatty acids.
Carbohydrates: Ground turkey contains virtually zero carbohydrates, making it a suitable option for low-carb and ketogenic diets.

Essential Vitamins and Minerals

Beyond the basic macros, a 3-ounce serving of ground turkey is a powerhouse of micronutrients essential for bodily functions.

B Vitamins: Ground turkey is particularly rich in B vitamins, which are crucial for converting food into energy. It provides impressive amounts of vitamin B12 (important for DNA and nerve health) and niacin (vitamin B3, key for metabolism).
Zinc: A 3 oz serving offers a significant portion of your daily zinc needs, a mineral that supports immune function, wound healing, and DNA synthesis.
Selenium: This powerful antioxidant mineral helps protect cells from damage and supports thyroid function.
Phosphorus: Crucial for strong bones and energy production, phosphorus is another mineral found in abundance in ground turkey.
Iron: The iron content is beneficial for oxygen transport in the blood, and dark meat varieties contain even more.

Comparing Lean vs. Regular Ground Turkey

The specific nutrient content can vary significantly based on the fat percentage. Here is a comparison of cooked 3 oz servings of different varieties:


Nutrient	99% Lean Ground Turkey	93% Lean Ground Turkey	85% Lean Ground Turkey
Calories	~120	~181	~220
Protein	~28g	~23g	~17g
Total Fat	~1g	~10g	~15g
Saturated Fat	0g	~2.5g	Varies
Cholesterol	~69mg	~88mg	Varies

Health Benefits of Incorporating Ground Turkey

Weight Management: With its high protein and lower calorie count (especially in leaner versions), ground turkey can help increase satiety, which may reduce overall calorie intake and aid in weight loss.
Muscle Growth and Repair: As a complete protein source, it provides all nine essential amino acids necessary for muscle maintenance and growth.
Heart Health: Opting for leaner cuts can help reduce saturated fat intake, supporting better cholesterol levels and overall cardiovascular health.
Immune Support: The high concentration of zinc, selenium, and B vitamins in ground turkey plays a crucial role in maintaining a healthy immune system.

Versatile Cooking with Ground Turkey

One of ground turkey's biggest advantages is its culinary versatility. It can be used in almost any recipe that traditionally calls for ground beef, but with a lighter flavor profile and healthier fat content. To ensure a delicious result, proper cooking technique is important to prevent the meat from drying out, particularly with extra-lean varieties.

Tips for Cooking Ground Turkey:

Add Moisture: For lean ground turkey (99% fat-free), add moisture with ingredients like diced onions, broth, or sauce.
Avoid Overcooking: Use a meat thermometer to ensure the meat reaches a safe internal temperature of 165°F without becoming dry.
Proper Browning: Use a hot pan with a little oil and don't overcrowd it. Allow the meat to brown undisturbed for a few minutes before breaking it up.

Conclusion: A Nutritious and Healthy Protein Choice

The nutritional value of 3 oz of ground turkey, particularly the lean varieties, makes it a highly beneficial addition to a balanced diet. Its combination of high-quality protein, low saturated fat, and essential vitamins and minerals provides excellent support for weight management, muscle health, and immune function. While regular ground turkey offers more fat and moisture, extra-lean cuts are an ideal choice for those strictly monitoring their fat and calorie intake. By being mindful of the lean-to-fat ratio and using the right cooking techniques, ground turkey can be a delicious and healthy staple in your meal rotation.

For more information on protein intake and its benefits, consider visiting a reputable source such as the National Institutes of Health.

Frequently Asked Questions

Ground turkey is generally leaner and contains less saturated fat than most ground beef options, making it a healthier choice for those monitoring fat intake. However, the specific nutritional difference depends on the lean-to-fat ratio of both meats.

The calorie count depends on the lean-to-fat ratio. A 3-ounce serving of 93% lean ground turkey contains approximately 181 calories, while a 99% lean option has about 120 calories.

Yes, lean ground turkey is a great choice for weight loss. Its high protein content helps you feel full longer, and its lower calorie count compared to fattier meats supports a calorie-controlled diet.

A 3-ounce serving of 93% lean ground turkey provides around 23 grams of high-quality protein. Extra-lean versions (99%) can contain even more protein per serving.

To prevent dry ground turkey, especially with leaner cuts, use medium heat and avoid overcooking. Adding moisture-rich ingredients like onions, bell peppers, or sauce also helps.

Ground turkey is an excellent source of B vitamins, particularly niacin (B3), vitamin B6, and vitamin B12, which are crucial for energy and nerve function.

Dark meat ground turkey (from the legs and thighs) is higher in fat and calories but also contains more iron, selenium, and zinc. White meat (from the breast) is much leaner and lower in calories.