How many calories are in a turkey burger with no bun?
A broiled turkey burger with no bun runs 176 calories for a standard 3 oz (85 g) patty of 93% lean ground turkey, or 207 calories per 100 g. Drop the bun and the plate is protein and fat only: 22.0 g of protein, 9.7 g of fat, zero carbohydrate and 77 mg of sodium.
You'd need to walk about 35 minutes to burn the 176 calories in one 3 oz (85 g) broiled patty.
How long does it take to burn off 176 kcal of turkey burger?
One 3 oz (85 g) broiled patty is 176 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 176 kcal |
|---|---|
| Walking, brisk | 35 min |
| Cycling, moderate | 22 min |
| Swimming, moderate | 25 min |
| Jogging | 21 min |
| Weight training, moderate | 39 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
- Turkey burger quick facts
- US servings from a slider to two patties
- Lean blends raw weight and the bun
- Protein and cholesterol are the rows to watch
- How does a turkey burger compare?
- Most popular turkey burger patty brands
- Turkey burger FAQs
Turkey burger quick facts
The number above comes from SR Legacy record 174492, "Turkey, ground, 93% lean, 7% fat, patties, broiled". That is the blend most American supermarkets stack by default, already shaped into a patty and already cooked, which is exactly what you have on the plate when you search this. USDA also carries two turkey burger records, but both of those are sandwiches on a bun, so they belong in the comparison further down rather than at the top of this page.
| Nutrient | Per 100 g | Per 1 patty, broiled (85 g) | % Daily Value |
|---|---|---|---|
| Calories | 207 | 176 | — |
| Total fat | 11.45 g | 9.7 g | 12% |
| Saturated fat | 2.958 g | 2.5 g | 13% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | — |
| Protein | 25.86 g | 22.0 g | 44% |
| Sodium | 91 mg | 77 mg | 3% |
| Cholesterol | 106 mg | 90 mg | 30% |
| Potassium | 247 mg | 210 mg | 4% |
% 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 →
Two rows you would see on a package label are missing here on purpose: USDA does not publish added sugars or trans fat for this record, so we leave them out rather than guess. The sodium figure is worth a second look. At 77 mg, a bare patty holds less than a twentieth of a teaspoon of table salt, which is unusual for anything that calls itself a burger.
US servings from a slider to two patties
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 59 kcal |
| One slider patty, 2 oz raw | 43 g | 89 kcal |
| One patty, broiled, 3 oz cooked | 85 g | 176 kcal |
| One large patty, 6 oz raw | 128 g | 265 kcal |
| Two patties, broiled | 170 g | 352 kcal |
| Per 100 g | 100 g | 207 kcal |
Only the 85 g patty is a USDA household measure. The slider, the large patty, the ounce and the double are our own arithmetic from the USDA 100 g figure, not USDA servings, scaled at 207 calories per 100 g.
The trap in this table is the word "ounce." Ground turkey is sold and portioned raw, but USDA measures the patty after broiling, and a patty loses roughly a quarter of its weight to water on the grill. So a 4 oz raw patty, the standard supermarket portion, is not 4 oz on the plate. It lands near 3 oz cooked and near the 176-calorie line, even though 4 oz raw sounds bigger.
Lean blends raw weight and the bun
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| 93% lean patty, broiled | 207 kcal | 1 patty (85 g) | 176 kcal |
| 85% lean patty, broiled | 249 kcal | 1 patty (85 g) | 212 kcal |
| Fat-free (99% lean) patty, broiled | 138 kcal | 1 patty (85 g) | 117 kcal |
| Raw 93/7 ground turkey, before cooking | 150 kcal | 4 oz raw (113 g) | 170 kcal |
| Ground turkey, cooked, no stated leanness | 203 kcal | 3 oz (85 g) | 173 kcal |
| Turkey burger on a white bun | 234 kcal | 1 sandwich (145 g) | 339 kcal |
The lean percentage is the biggest lever you control at the meat case. Going from 93% lean to 85% lean adds 36 calories per patty and lifts saturated fat from 2.5 g to 3.5 g, while protein barely moves. Going the other way, the fat-free patty lands at 117 calories, 59 fewer than the 93% lean version, with more protein per patty, 24.6 g. It also dries out fast, which is why most people who buy it once go back to 93/7.
Raw versus cooked is the second lever, and it works backwards from how it feels. Raw 93/7 ground turkey is 150 calories per 100 g; the broiled patty is 207. Nothing was added. Water left, so every remaining gram is denser. If you log 113 g of raw meat you get 170 calories; if you weigh the same patty after cooking you get 85 g and 176. Close enough that either method works, as long as you pick one and note which.
Packaged frozen patties follow the raw pattern. Target's Good & Gather turkey burgers are labeled at 191 calories for a 149 g raw patty, and Wegmans 94% lean patties at 120 for a 112 g raw patty. Those numbers describe the puck in the box, not what comes off the pan.
Then there is the bun, which is the whole reason this page exists. USDA's turkey burger on a white bun is 339 calories for a 145 g sandwich, 163 more than the patty alone, and the sodium jumps from 91 mg per 100 g to 356 mg.
Protein and cholesterol are the rows to watch
One patty covers 44% of the 50 g Daily Value for protein, which is a lot of the day's target for 176 calories. MyPlate counts a 3 oz cooked patty as roughly three ounce-equivalents of protein foods, close to half of what many adults need in a day.
The surprise sits two rows lower. Cholesterol is 90 mg per patty, 30% of the FDA Daily Value of 300 mg, so lean turkey is not the low-cholesterol food its reputation suggests. Saturated fat, on the other hand, is genuinely modest at 2.5 g, or 13% DV, and the Dietary Guidelines for Americans put the ceiling at 10% of daily calories. If you are watching sodium, the bare patty is the easy win of the meal: 77 mg is 3% DV, and everything you put around it will cost more.
How does a turkey burger compare?
| Patty | Per 100 g | US serving | Calories |
|---|---|---|---|
| Turkey burger, 93% lean, broiled | 207 kcal | one patty, 85 g | 176 kcal |
| Turkey burger, 85% lean, broiled | 249 kcal | one patty, 85 g | 212 kcal |
| Fat-free turkey patty, broiled | 138 kcal | one patty, 85 g | 117 kcal |
| Turkey burger on a white bun | 234 kcal | one sandwich, 145 g | 339 kcal |
Our take: for weight loss, the fat-free patty is the cheapest protein on this table at 117 calories, and if you cook it with a sauce or an egg on top the dryness stops mattering. For everything else, 93% lean at 176 is the one to build the plate around, because the extra 59 calories buy the texture that makes you eat it again next week. The 85% lean patty is a taste preference, not a mistake, and 36 calories is not worth agonizing over. The real decision was made before the meat: the bun, at 163 calories, is the biggest single line item in a turkey burger.
Most popular turkey burger patty 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) |
|---|---|
| Good & Gather Turkey Burgers | 128 cal |
| Diestel Organic Turkey Burgers | 126 cal |
| Man Cave Turkey Patties | 126 cal |
| Austin Black Natural Turkey Burgers | 127 cal |
| Wegmans 94% Lean Ground Turkey Patties | 107 cal |
| Meal Mart Turkey Patties | 129 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Turkey burger FAQs
How many calories are in a turkey burger with no bun?
176 calories for a 3 oz (85 g) broiled patty of 93% lean ground turkey, and 207 calories per 100 g. That is the naked patty only, with no bun, cheese, mayo or bacon. It brings 22.0 g of protein, 9.7 g of fat and zero carbohydrate.
How many calories in a 4 oz turkey burger patty?
170 calories if you weigh it raw: 4 oz is 113 g of 93% lean ground turkey at 150 calories per 100 g. Broil it and it shrinks to roughly 3 oz, about 85 g, which USDA lists at 176 calories. Water leaves the pan, calories stay.
How much protein is in a turkey burger patty?
22.0 g of protein in one 85 g broiled patty, which is 44% of the 50 g Daily Value. Per 100 g the patty carries 25.86 g. A fat-free turkey patty of the same weight goes a little higher, 24.6 g, because there is less fat crowding out the protein.
How many calories does the bun add to a turkey burger?
163 calories, comparing USDA records: a turkey burger on a white bun is 339 calories for a 145 g sandwich, against 176 for the patty alone. The bun brings the sodium too, since the sandwich record runs 356 mg per 100 g while the bare patty holds only 91 mg.
Are 93% lean and 85% lean turkey burgers very different in calories?
36 calories apart per patty. An 85 g patty of broiled 93% lean turkey is 176 calories; the same size patty of 85% lean is 212. Per 100 g the gap is 207 against 249. Saturated fat moves more in relative terms, from 2.5 g to 3.5 g per patty.
How many carbs are in a turkey burger without a bun?
Zero: USDA lists 0 g of carbohydrate, 0 g of fiber and 0 g of sugars for a broiled 93% lean turkey patty, at any weight you cut it. Ground turkey is meat and fat. Every carb in the meal arrives with the bun, the ketchup or the fries beside it.
Do turkey burgers lose calories when grilled?
No, calories per 100 g go up, not down: raw 93% lean ground turkey is 150 per 100 g and the broiled patty is 207, because water cooks off and the remaining gram is denser. The patty loses about a quarter of its weight, so the total for one patty barely moves.
Is a turkey burger good for weight loss?
176 calories buys 22.0 g of protein, which is a strong trade for the main protein of a meal. If you are watching calories, the fat-free patty at 117 saves 59 and adds protein; if you want the burger to keep you full, the 93% lean patty on a salad is the better pick.
Similar foods
- Fish Cake — 180 cal per cake or patty
- Shrimp Tempura Roll — 432 cal per roll, 8 pieces
- Bagel — 277 cal per bagel
- Sesame bagel — 277 cal per medium bagel
- Bread — 75 cal per medium slice
- French Bread — 174 cal per medium slice
Count it without the math
Point the camera at the plate and BodyPal counts the patty for you, bun or no bun.
