Ground turkey is a popular protein source, often sought as a leaner alternative to other meats. The exact nutritional content of this poultry product is not static, depending heavily on which parts of the turkey—white meat, dark meat, or a mixture—are used in the grind. This variation means the total amount of protein and fat can change significantly between packages. Determining the precise protein content in a one-pound quantity requires looking closely at the specific lean-to-fat ratio of the product purchased.
Calculating Protein Content in One Pound
The protein yield from a pound of ground turkey is directly tied to its fat percentage, as fat displaces protein and moisture content within the total mass. For the leanest option, which is typically 99% lean ground turkey breast, a raw one-pound package contains approximately 112 grams of protein. This ultra-lean composition results in a lower overall calorie count, making it a favorite for high-protein, low-fat diets.
Moving to the more common 93% lean ground turkey, the protein content decreases slightly to about 88 grams per pound of raw meat. This decrease occurs because the higher fat content (7%) takes up more mass in the total volume of the package. A package labeled 85% lean, which includes a higher proportion of dark meat and skin, provides the lowest amount, yielding around 76 grams of protein in a one-pound quantity.
These figures represent the raw weight. When the meat is cooked, some moisture and fat render out, concentrating the remaining nutrients, including protein, in the final cooked weight. While the protein content per gram of cooked product is technically higher, the total protein consumed from the original one-pound package remains the same.
Beyond Protein: A Complete Nutritional Profile
Beyond its protein density, ground turkey is a source of various micronutrients important for bodily functions.
B Vitamins
It provides B vitamins, which are necessary for energy metabolism and nerve health. Ground turkey is an excellent source of Niacin (Vitamin B3) and a good source of Vitamin B12. These vitamins support red blood cell formation and neurological health.
Essential Minerals
The meat also supplies various essential minerals. These include selenium, which functions as an antioxidant and supports thyroid health. Phosphorus, necessary for strong bones and energy production, is also present in substantial amounts. Additionally, ground turkey contains zinc, a mineral involved in immune function and wound healing.
The fat content is a mixture of saturated and unsaturated fats. Even the leaner cuts contain lower levels of saturated fat compared to some other ground meats. The overall calorie count for a pound of ground turkey ranges from about 480 calories for the 99% lean option to over 900 calories for the 85% lean product. The nutrient density, particularly in the leaner cuts, makes it a valuable addition to many meal plans.
Ground Turkey Versus Other Common Meats
Comparing a one-pound package of ground turkey to equivalent quantities of other ground meats highlights differences in protein and fat levels. A pound of 93% lean ground turkey provides approximately 88 grams of protein. This is comparable to 93% lean ground beef, which typically delivers around 94 grams of protein per pound.
The primary difference between the two lies in the total fat and saturated fat content when comparing similar lean percentages. The 93% lean ground turkey generally contains less saturated fat than a similar cut of ground beef, making it a preference for those monitoring heart health. Ground chicken, often a mix of light and dark meat, typically provides around 78 grams of protein per pound, placing it slightly below the turkey and beef options.
For those prioritizing the highest protein and lowest fat combination, the 99% lean ground turkey provides a distinct advantage over most other common ground meats. This extremely lean option yields about 112 grams of protein per pound while remaining very low in total and saturated fat. This makes ground turkey a versatile choice, allowing consumers to select a product that aligns with their specific dietary needs.