How many calories are in ground turkey?
A 3 oz cooked serving of ground turkey is 173 calories, and per 100 g it runs 203. That is the meat after the pan, plain, with nothing stirred in. Raw, the same product is 148 per 100 g, which is why the number on your scale depends entirely on when you weigh it.
You'd need to walk about 35 minutes to burn the 173 calories in a 3 oz (85 g) cooked serving.
How long does it take to burn off ground turkey?
A 3 oz (85 g) cooked serving is 173 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 173 kcal |
|---|---|
| Walking, brisk | 35 min |
| Cycling, moderate | 22 min |
| Swimming, moderate | 25 min |
| Jogging | 20 min |
| Weight training, moderate | 38 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (85 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Ground turkey quick facts
- US servings from one ounce to a full pound
- How the lean ratios and the pan change it
- Protein and cholesterol are the rows to watch
- How does ground turkey compare?
- Most popular ground turkey brands
- FAQ
Ground turkey quick facts
The row behind every number here is SR Legacy 171506, "Turkey, Ground, cooked". It is the plain product: ground turkey browned without oil, breading or seasoning, which is exactly what ends up in a skillet of taco filling or a pan of chili before anything else joins it.
Two other candidates were available and both would have skewed the page. The Foundation entry covers only 93% lean crumbles, a single retail ratio rather than ground turkey in general. The FNDDS as-eaten row is salted the way a home cook salts it, which pushes sodium to 412 mg per 100 g. Calories barely move between them; sodium moves by a factor of five.
| Nutrient | Per 100 g | Per 3 oz cooked (85 g) | % Daily Value |
|---|---|---|---|
| Calories | 203 | 173 | — |
| Total fat | 10.4 g | 8.8 g | 11% |
| Saturated fat | 2.67 g | 2.3 g | 11% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | — |
| Protein | 27.37 g | 23.3 g | 47% |
| Sodium | 78 mg | 66 mg | 3% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There are no rows for added sugars or trans fat because USDA does not publish either value for this SR Legacy record, and plain ground meat has no added sugar to report anyway. Cholesterol is 93 mg per 100 g, or 79 mg in the 3 oz serving. Potassium is 294 mg per 100 g, 250 mg per serving.
US servings from one ounce to a full pound
| Serving | Weight | Calories |
|---|---|---|
| 1 oz cooked | 28 g | 58 kcal |
| 3 oz cooked, the standard meat portion | 85 g | 173 kcal |
| 4 oz cooked | 113 g | 229 kcal |
| One patty, cooked from 4 oz raw | 82 g | 166 kcal |
| Yield from 1 lb raw, browned crumbles | 330 g | 670 kcal |
| Per 100 g | 100 g | 203 kcal |
The 3 oz serving, the 82 g patty and the 330 g yield from a pound are USDA household measures for this record. The 1 oz and 4 oz cooked lines are our own arithmetic from the USDA 100 g figure, not USDA servings.
That pound line is the one worth memorizing. A retail pack is 1 lb, it cooks down to roughly 330 g of crumbles, and the whole pack is 670 calories once browned. Split across four bowls, that is about 168 each before rice, cheese or a tortilla. Cooks who weigh the pack raw and then log it with cooked numbers are the most common casualty here, and it works in both directions.
How the lean ratios and the pan change it
| Version | Per 100 g | Typical portion | Calories |
|---|---|---|---|
| Ground turkey, raw | 148 kcal | 4 oz (113 g) | 167 kcal |
| 93% lean, 7% fat, raw | 150 kcal | 4 oz (113 g) | 170 kcal |
| 85% lean, 15% fat, raw | 180 kcal | 4 oz (113 g) | 203 kcal |
| Fat-free ground turkey, raw | 112 kcal | 4 oz (113 g) | 127 kcal |
| 93% lean, pan-broiled crumbles | 213 kcal | 3 oz (85 g) | 181 kcal |
| 85% lean patties, broiled | 249 kcal | 3 oz (85 g) | 212 kcal |
Two forces are at work and they pull in the same direction. The ratio printed on the sleeve sets the starting point: 85% lean is 30 calories per 100 g above 93% lean while carrying slightly less protein, 16.9 g against 18.73 g. Then the pan removes water, so every cooked row sits above its raw twin. A 93% lean pack that reads 150 raw reads 213 as crumbles.
Fat-free ground turkey is the outlier and the lightest USDA row here at 112 per 100 g. It is breast meat with the skin left out, which is why it is also the highest in protein raw at 23.57 g. It behaves like it too: with under 2 g of fat per 100 g it dries out fast and needs moisture from the sauce rather than from the meat.
Retail labels track the same pattern. Jennie-O lists its 93% lean pack at 170 calories per 4 oz raw, the 90% lean at 160, the 85% lean at 220 and the 95% lean at 100, all on a 112 g label serving. Those are label values on raw meat, so they are directly comparable to the raw rows above, not to the cooked ones.
Protein and cholesterol are the rows to watch
A 3 oz cooked serving delivers 23.3 g of protein against the FDA Daily Value of 50 g, so 47% of a day from one modest scoop. Four ounces cooked pushes that to 30.9 g, our arithmetic from the same USDA row. Ground turkey is squarely in the protein foods group that MyPlate builds a plate around, and it hits the target with a small footprint.
The row people miss is cholesterol: 79 mg in that same 3 oz, which is 26% of the 300 mg Daily Value. Saturated fat is mild by comparison at 2.3 g, 11% DV. If you are tracking cholesterol rather than fat, dark-meat-inclusive ground turkey is not the free pass it is sometimes assumed to be.
Sodium is the pleasant surprise, and it is entirely in your hands. Plain cooked ground turkey is 78 mg per 100 g, so 66 mg in a serving, 3% DV. The as-eaten USDA row, salted the way a household salts it, is 412 mg per 100 g, which works out to about 350 mg for the same 3 oz by our arithmetic, or 15% DV. That gap of roughly 284 mg per serving is about an eighth of a teaspoon of table salt, and it comes from the shaker, not the bird.
How does ground turkey compare?
| Turkey cut | Per 100 g | US serving | Calories |
|---|---|---|---|
| Ground turkey, cooked | 203 kcal | 3 oz (85 g) | 173 kcal |
| Drumstick, roasted, skin eaten | 203 kcal | 3 oz (85 g) | 173 kcal |
| Dark meat, roasted, skin eaten | 202 kcal | 3 oz (85 g) | 172 kcal |
| Smoked turkey, skin eaten | 208 kcal | 3 oz (85 g) | 177 kcal |
Our take: ground turkey is not a lighter turkey. All four rows land within 6 calories per 100 g of each other, and a roasted drumstick with the skin eaten matches the ground product exactly. The saving is not in the grind, it is in the ratio you buy and what you skip. If you want fewer calories per gram, the fat-free grind at 112 raw does more for you than switching cuts, and if you want the most protein per calorie in a cooked serving, the plain cooked row at 27.37 g per 100 g is already excellent. Buy on the lean percentage, weigh after cooking, and salt at the table.
Most popular ground turkey brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Jennie-O All-Natural Ground Turkey | 152 cal |
| Jennie-O Lean Ground Turkey | 152 cal |
| Jennie-O 93% Lean/7% Fat Ground Turkey | 152 cal |
| Jennie-O 90% Lean/10% Fat Ground Turkey | 143 cal |
| Jennie-O 85% Lean/15% Fat Ground Turkey | 196 cal |
| Jennie-O 95% Lean/5% Fat Ground Turkey | 89 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Ground turkey FAQs
How many calories are in 4 oz of ground turkey?
Four ounces of cooked ground turkey is 229 calories at 113 g, our own arithmetic from the USDA 100 g figure of 203. Four ounces raw is a different number: 167 for plain ground turkey, 170 for 93% lean, 203 for 85% lean. Weigh it and say which one.
How many calories are in cooked ground turkey vs raw?
Cooked is 203 calories per 100 g, raw 148 - a 55-calorie gap that is water, not extra food. The pan drives off moisture and concentrates what stays behind. Log by what you actually eat: if it went on the scale after cooking, use the cooked row, not the package.
How much protein is in 3 oz of ground turkey?
A 3 oz cooked serving carries 23.3 g of protein, 47% of the FDA Daily Value of 50 g. Per 100 g it is 27.37 g. Four ounces cooked, 113 g, works out to 30.9 g, our arithmetic from the same USDA row. Carbohydrate stays at zero throughout.
How many calories are in 1 lb of ground turkey?
One pound of raw 93% lean ground turkey is about 680 calories; the same pound in 85% lean is about 815. Both are our arithmetic from the USDA 100 g figures. Cooked, a pound shrinks to roughly 330 g of crumbles, which USDA lists at 670 calories.
How many calories are in 93% lean ground turkey?
Raw 93% lean is 150 calories per 100 g, so a 4 oz portion of 113 g is 170. Pan-broiled into crumbles the same meat reads 213 per 100 g, or 181 for 3 oz, because water leaves and the fat stays. Protein climbs from 18.73 g to 27.1 g.
How many calories are in 85% lean ground turkey?
Raw 85% lean is 180 calories per 100 g and 203 for a 4 oz portion of 113 g. Broiled as patties it reaches 249 per 100 g, or 212 for a 3 oz patty. That is 30 calories per 100 g more than 93% lean raw, at slightly less protein.
How many calories are in a ground turkey patty?
A patty cooked from 4 oz raw weighs about 82 g and lands at 166 calories, a USDA household portion for plain ground turkey. Made from 85% lean and broiled, a 3 oz patty of 85 g is 212 instead. The lean ratio matters far more than the shape.
Does ground turkey have carbs?
None - carbohydrate is 0 g per 100 g, and so are fiber and total sugars, in every USDA ground turkey row on this page. Added sugars are not published for this SR Legacy record. Carbs arrive only from what you add: breadcrumbs, sauce, a bun or a tortilla.
Similar foods
- Salmon — 350 cal per fillet, 6 oz cooked
- Meatloaf — 215 cal per slice
- T-Bone Steak — 537 cal per steak
- Dosa — 326 cal per large dosa
- Flat iron steak — 391 cal per steak
- Chicken Taco — 222 cal per taco
Count it without the math
Point the camera at the skillet and BodyPal counts the ground turkey for you, cooked weight and all.
