What Ground Turkey Has No Fat? A Guide to Leanest Options

December 20, 2025 •

4 min read

According to the USDA, a 3-ounce serving of 99% fat-free ground turkey breast contains less than 1 gram of fat. This makes 99% fat-free ground turkey the closest option to having no fat at all, ideal for those seeking an extra-lean protein source.

Quick Summary

The leanest ground turkey is made from breast meat, with 99% lean varieties containing minimal fat. These options are excellent for low-calorie and low-fat diets, but their low-fat content can result in a drier texture when cooked. Adjusting recipes and cooking methods can help maintain moisture and flavor.

Key Points

99% Lean Ground Turkey Breast is the Leanest: The closest option to having no fat is 99% lean ground turkey, which is made from breast meat and contains less than 1% fat.
Fat Percentage Varies Widely: The fat content of ground turkey depends on the turkey parts used; regular ground turkey may include both white and dark meat, with fat percentages ranging from 7% to 15%.
Check the Packaging Label: The lean-to-fat ratio, such as 99/1 or 93/7, is clearly printed on the package and is the most reliable way to identify the leanest options.
White Meat is Leaner than Dark Meat: Ground turkey breast, or white meat, is inherently leaner and lower in fat compared to dark meat from the legs and thighs.
Cook with Care to Prevent Dryness: Extra-lean turkey has very little fat, so it requires careful cooking and often added moisture (e.g., broth, vegetables) to prevent a dry texture.
Leanest Turkey is Still Not Zero-Fat: Due to trace amounts of fat in the meat and connective tissue, even the 99% lean option is not completely fat-free.
Flavor with Spices and Herbs: Since extra-lean turkey lacks the moisture and flavor from fat, generous seasoning is crucial for a delicious result.

Understanding Ground Turkey's Fat Content

Many consumers turn to ground turkey as a healthier alternative to ground beef, but not all ground turkey is created equal. The fat content can vary significantly, depending on the parts of the turkey used in the grinding process. To determine what ground turkey has no fat, or at least the lowest possible fat, it is essential to understand the different ratios and sourcing. Products labeled "99% lean, 1% fat" are the leanest commercially available option, typically made exclusively from the turkey breast. However, it is a common misconception that this is completely fat-free, as it still contains a minimal amount of fat per serving.

Regular ground turkey is often a blend of both white meat (breast) and dark meat (thigh, drumstick) along with some skin, which can result in a higher fat percentage, such as 85% lean/15% fat or 90% lean/10% fat. The packaging's percentage-based label is the most reliable guide. For instance, a package marked "93/7" is 93% lean and 7% fat, whereas a "99/1" product is 99% lean and 1% fat.

Comparing Ground Turkey and Ground Beef

While ground turkey is often perceived as inherently healthier, it is crucial to compare products with similar fat percentages. A 93% lean ground turkey has a nutritional profile comparable to a 93% lean ground beef. However, the key difference lies in the availability of leaner options. It's possible to find 99% fat-free ground turkey breast, which is significantly leaner than the leanest available ground beef (typically 95% lean). The trade-off for this leanness is often a drier texture, as fat contributes to moisture and flavor during cooking.

The Role of Fat in Turkey Meat

While minimizing fat is a goal for many, some fat is necessary for bodily functions, including energy production and the absorption of fat-soluble vitamins. Even the leanest turkey contains a small amount of naturally occurring fats. The body needs fat for healthy skin and to feel satiated after meals. The small amount of fat in 99% lean ground turkey comes from the connective tissue and trace amounts from the breast meat itself. This is why a truly "no fat" ground turkey product does not exist, though some come very close.

Cooking with Extra-Lean Ground Turkey

Cooking with extra-lean ground turkey requires some technique adjustments to prevent dryness. Since there is very little fat to render and add moisture, adding external moisture or fat is often necessary. This can be achieved through various cooking methods and ingredients.

Add Moisture with Vegetables: Sautéing finely chopped onions, bell peppers, or mushrooms and mixing them into the meat can add moisture and flavor. Zucchini or shredded carrots are also excellent additions.
Use Flavorful Liquids: When making sauces or soups, adding a low-sodium broth, tomato sauce, or pureed vegetables can keep the meat from becoming dry.
Use Healthy Fats: Incorporating a small amount of heart-healthy fat like olive oil or avocado oil during the sautéing process can improve texture and flavor.
Avoid Overcooking: Extra-lean turkey cooks faster than fattier meats. Monitor the cooking time carefully to prevent it from becoming tough and dry. A digital meat thermometer is a reliable tool to ensure the turkey reaches a safe internal temperature of 165°F without overcooking.
Season Generously: Because there is less fat to carry flavor, proper seasoning is crucial. Don't be afraid to use herbs, spices, and aromatics to enhance the taste.

Comparison of Ground Turkey Varieties


Feature	99% Lean Ground Turkey Breast	93% Lean Ground Turkey	Regular Ground Turkey (e.g., 85% Lean)
Sourcing	Typically 100% turkey breast meat.	A combination of white and dark meat, sometimes with skin.	A higher proportion of dark meat and skin.
Fat Content	Approximately 1% fat by weight.	Approximately 7% fat by weight.	15% fat or more by weight.
Calories (approx. per 4 oz)	Around 120 calories.	Around 180 calories.	Around 240 calories.
Best For	Dishes where minimal fat is critical; health-focused recipes.	A versatile option for most recipes, balancing flavor and leanness.	Flavor-rich dishes like meatballs, chili, and burgers, offering a juicier result.
Cooking Consideration	Requires added moisture to prevent dryness.	Cooks well in most applications without extra steps.	Less prone to drying out; may require draining excess fat.

How to Choose the Leanest Ground Turkey

When you are at the grocery store, finding the leanest ground turkey is a straightforward process. The most reliable method is to read the packaging label carefully. The label will display the lean-to-fat ratio, such as "99/1" or "93/7." For the absolute leanest product, look for "99% Fat-Free Ground Turkey Breast". It is also helpful to check the ingredient list. The leanest products will list only "ground turkey breast" and sometimes "natural flavoring," ensuring no darker, fattier meat has been included. If you have any doubts, don't hesitate to ask the butcher at the meat counter for clarification on the product's composition. Selecting the right ground turkey is the first step toward creating a healthy and delicious meal, and understanding the labels makes the process simple.

Conclusion: Finding the Closest Thing to No Fat

While no ground turkey is truly 100% fat-free, the product that comes closest is 99% fat-free ground turkey breast. This option is derived exclusively from the leanest part of the bird and is an excellent choice for those prioritizing minimal fat intake. However, for many culinary applications, a slightly higher fat content—like that found in 93% lean ground turkey—offers a better balance of flavor and moisture. When cooking with extra-lean turkey, a few simple techniques can prevent it from drying out, ensuring a tasty and healthy meal. By understanding the labeling and sourcing, consumers can make informed decisions that best suit their dietary and culinary needs.

Frequently Asked Questions

Yes, 99% fat-free ground turkey still contains a small, minimal amount of fat per serving, typically less than 1 gram. The label indicates that it is extremely lean, not completely fat-free.

The main difference is the fat-to-protein ratio. 99% lean ground turkey breast is made entirely from white meat and contains approximately 1% fat, while 93% lean ground turkey is usually a mix of white and dark meat, containing 7% fat.

Not necessarily. When comparing similar fat percentages (e.g., 93% lean ground turkey vs. 93% lean ground beef), the nutritional profiles are comparable. However, you can find a significantly leaner 99% ground turkey option that is not available for beef, offering a lower-fat choice.

Extra-lean ground turkey contains very little fat, which is the primary source of moisture and flavor in meat. Without the fat, the meat can become dry if not cooked carefully or supplemented with additional moisture during preparation.

To add moisture, you can mix in finely chopped, sautéed vegetables, or use a low-sodium broth or a sauce. Adding a small amount of a healthy oil, like olive oil, can also help.

Regular ground turkey is typically a combination of both dark meat (thighs and drumsticks) and white meat (breast), and often includes some skin and fat.

Look for packaging labeled with the highest lean percentage, such as "99% lean," or specifically, "99% Fat-Free Ground Turkey Breast". The ingredient list should also specify "turkey breast".