Understanding the Nutrition Diet: How many calories are in 4 oz of 93% ground turkey?

October 25, 2025 •

5 min read

According to USDA data, a 4-ounce serving of 93% lean ground turkey contains around 170 calories, making it a popular choice for a healthy nutrition diet focused on lean protein. This versatile meat provides a robust source of protein with a relatively low-fat content, fitting into various meal plans for weight management and muscle building.

Quick Summary

This article explores the caloric content and nutritional profile of 4 ounces of 93% ground turkey, detailing its macronutrients. It compares this lean protein source to other meats, offers tips for incorporating it into a balanced diet, and highlights its overall health benefits.

Key Points

170 Calories: A 4-ounce serving of 93% lean ground turkey contains around 170 calories, with variations depending on the brand and cooking method.
High in Protein: This lean meat offers about 22 grams of protein per 4 oz, which is crucial for muscle health and feeling full.
Lower Saturated Fat: It provides a good source of protein with a lower saturated fat content compared to some alternatives, supporting heart health.
Extremely Versatile: Ground turkey can be easily substituted for other ground meats in a variety of dishes, including chili, tacos, and burgers, often resulting in a healthier meal.
Supports Weight Goals: Its high protein and lower calorie profile make it an excellent choice for diets focused on weight management and muscle building.
Rich in Micronutrients: While lower in iron than beef, ground turkey is a good source of other essential vitamins and minerals like calcium.

Demystifying the Calories in 4 oz of 93% Ground Turkey

For those focused on nutrition and tracking caloric intake, knowing the details of your food is essential. The specific keyword, how many calories are in 4 oz of 93% ground turkey?, points to a common question for anyone building a balanced diet. While a single, universal number can vary slightly by brand or cooking method, a 4-ounce serving of raw 93% lean ground turkey typically contains about 170 calories. This value is based on USDA data and is a reliable benchmark for meal planning. This lean protein option is a fantastic component of a healthy diet, providing significant protein without a heavy calorie or fat load.

The Macronutrient Breakdown

Beyond the total calorie count, the macronutrient profile of 93% lean ground turkey is what makes it so valuable. For a 4-ounce serving, the breakdown looks approximately like this:

Protein: Around 22 grams of high-quality protein, which is vital for building and repairing muscle tissue.
Fat: Approximately 8 grams of fat, with a significantly lower saturated fat content compared to less lean alternatives.
Carbohydrates: Zero carbohydrates, making it a great protein source for low-carb diets.

This makes it an excellent choice for individuals looking to increase their protein intake while managing their fat consumption. Protein is especially beneficial as it helps with satiety, keeping you feeling full for longer and potentially aiding in weight management.

Ground Turkey vs. Ground Beef: A Nutritional Comparison

When choosing between different ground meats, the lean-to-fat ratio is crucial. A 93/7 ratio means the meat is 93% lean and 7% fat. Comparing 93/7 ground turkey to 93/7 ground beef reveals that they are surprisingly similar in nutritional value. However, there are subtle differences to consider.


Nutrient (per 4 oz serving)	93/7 Ground Turkey	93/7 Ground Beef	Key Differences
Calories	~170	~172	Almost identical.
Total Fat	~8g	~7.9g	Turkey has slightly more total fat.
Saturated Fat	~2.5g	~3.3g	Turkey has noticeably less saturated fat.
Protein	~22g	~23.5g	Beef has slightly more protein.
Iron	~1.3mg	~2.6mg	Beef provides more iron.
Potassium	~241mg	~380mg	Beef contains more potassium.
Calcium	~23.7mg	~11.3mg	Turkey is higher in calcium.

For those watching their saturated fat intake, the lower amount in 93% ground turkey may be an advantage. Conversely, ground beef offers slightly more protein and a richer source of iron and potassium. Ultimately, the healthier choice depends on your specific nutritional needs and goals. For general, balanced eating, both are excellent lean protein options when prepared healthfully.

Incorporating Lean Ground Turkey into a Healthy Diet

Adding lean ground turkey to your diet is simple and can be done in many delicious ways. Its mild flavor makes it a versatile ingredient, easily adaptable to many recipes that traditionally use ground beef. Here are some ideas for incorporating it into your meal plan:

Turkey Burgers: Create lean turkey burgers by mixing the ground meat with seasonings like onion powder, garlic powder, and herbs. Serve them on a whole-wheat bun or wrapped in lettuce for a low-carb alternative.
Spaghetti Sauce: Substitute ground beef with ground turkey in your pasta sauce for a lighter, lower-fat option. The rich flavors of the tomatoes and herbs will complement the turkey perfectly.
Tacos and Chili: Ground turkey makes an excellent base for tacos or chili. Season it with cumin, chili powder, and paprika for a flavorful dish.
Meatloaf: A turkey meatloaf is a moist and flavorful alternative to the traditional beef version. Adding breadcrumbs, eggs, and finely chopped vegetables will enhance the taste and texture.
Stir-Fries: Use cooked ground turkey in a quick and easy stir-fry with your favorite vegetables and a low-sodium sauce.
Stuffed Peppers: Mix ground turkey with rice, onions, and spices for a healthy filling for stuffed peppers.

When cooking, follow these tips to get the best results with lean ground turkey:

Preheat the Pan: Since 93% lean ground turkey has less fat, use a large skillet over medium-high heat with a little oil to prevent sticking and achieve good browning.
Avoid Overcooking: Cook until the pink color is gone. Overcooking can lead to dry and tough meat.
Season Generously: Turkey has a milder flavor than beef, so don't be shy with seasonings to boost its taste profile.

The Role of Lean Protein in a Balanced Nutrition Diet

Protein is one of the three macronutrients essential for human health. It plays a fundamental role in nearly every bodily function. For those pursuing a healthy lifestyle, lean protein sources like 93% ground turkey are particularly important. A healthy diet emphasizes a wide variety of foods in the right proportions, and lean meats, fish, and legumes are a key part of this.

Lean protein contributes to satiety, helping you feel fuller for longer and potentially reducing overall caloric intake, which can be beneficial for weight management. It also supports muscle growth and repair, which is especially important for active individuals and athletes. Choosing lean options helps minimize intake of saturated fats, which is beneficial for heart health. For more on building a healthy plate, the Harvard T.H. Chan School of Public Health offers excellent resources on creating balanced meals, including incorporating healthy protein sources: The Nutrition Source Healthy Eating Plate.

Conclusion: Making Informed Nutritional Choices

In conclusion, knowing precisely how many calories are in 4 oz of 93% ground turkey? empowers you to make informed decisions about your diet. At approximately 170 calories per serving, this meat provides a dense source of protein with lower saturated fat than fattier ground beef options. Its versatility allows it to be a healthy and flavorful addition to countless recipes, from burgers to chili. Whether you're focused on weight loss, muscle gain, or general well-being, incorporating lean protein sources like ground turkey is a smart nutritional choice. By paying attention to lean-to-fat ratios and cooking methods, you can maximize the health benefits and enjoy delicious meals as part of a balanced and nutritious diet.

Key Takeaways

Calorie Count: A 4-ounce serving of 93% lean ground turkey contains approximately 170 calories, making it a great low-calorie protein source.
Protein Power: With about 22 grams of protein per 4 oz, it is an excellent food for muscle building, repair, and satiety.
Leaner Profile: 93% ground turkey has less saturated fat than a similar lean ratio of ground beef, which is beneficial for heart health.
Versatile Ingredient: The mild flavor of ground turkey makes it a versatile ingredient for a wide range of healthy recipes, from tacos to meatloaf.
Smart Meal Swaps: Replacing fattier meats with lean ground turkey is an easy way to reduce overall calorie and saturated fat intake in your diet.
Nutrient-Rich Profile: Besides being a protein source, lean ground turkey provides other valuable micronutrients like calcium and B vitamins.

Frequently Asked Questions

For the same lean-to-fat ratio (93/7), ground turkey has slightly less saturated fat than ground beef, which can be a health benefit, particularly for heart health. However, ground beef contains slightly more protein and higher levels of iron. The healthier choice depends on your specific nutritional goals.

To prevent dryness, cook lean ground turkey over medium-high heat, ensuring the pan is well-oiled to prevent sticking. Seasoning it generously with spices, herbs, and aromatics like onion and garlic will also add moisture and flavor. You can also incorporate moisture-rich ingredients like finely chopped onions or bell peppers.

No, you typically do not need to drain ground turkey, especially 93% lean varieties. It is already very low in fat, so there is little excess grease to remove, unlike with fattier ground meats.

A standard serving size for meat and poultry is typically 3 to 4 ounces. A 4-ounce portion of 93% ground turkey is a good benchmark, but you can adjust based on your individual dietary needs and calorie goals.

Yes, ground turkey is an excellent source of protein for muscle building. With approximately 22 grams of protein per 4-ounce serving, it provides the essential amino acids needed to support muscle growth and repair.

For weight loss, use ground turkey in dishes like lettuce-wrapped burgers, vegetable-loaded chili, or stir-fries. The high protein content will help increase satiety, keeping you fuller for longer and helping manage overall calorie intake.

Yes, ground turkey comes in various lean-to-fat ratios. Common options include 93% lean (7% fat) and 99% lean (1% fat), with the leaner versions typically being made from breast meat. Choosing the right ratio depends on your preference for flavor and fat content.