Hailed as the better-for-you pick for decades, ground turkey has become the default healthy stand-in for ground beef. Want healthier burgers? Swap in ground turkey. A leaner meatloaf? Ground turkey. Lower-calorie taco meat? Turkey.
Generally speaking, ground turkey is leaner than standard ground beef, a nutritional advantage, especially when it comes to heart health. But if you've ever chewed your way through a dry and flavorless turkey burger, you may be wondering how to improve the flavor and texture of this poultry meat. You might even question if this protein swap is worth it.
So, is ground turkey healthier compared to beef? And if so, how can we make ground turkey recipes more delicious? Let's break it all down and find out.
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Is Ground Turkey Healthier than Ground Beef?
How healthy is ground turkey? Getting to the answer is not as straightforward as you might think. We need to level the playing field and compare ground turkey and ground beef with similar meat-to-fat ratios.
You've seen a variety of ground beef and ground turkey options in your grocer's meat department. Depending on the cut of beef used, ground beef contains between 25% and 30% fat—or as little as 7% fat when made from leaner cuts, like sirloin.
Most ground turkey is made from a combination of light and dark meat, coming in around 7% fat. Very lean ground turkey is made from turkey breast and can contain as little as 1% fat.
First, let's compare one of the more common varieties of ground beef available—70% lean meat, 30% fat—with ground turkey, which comes in at 93% lean meat, 7% fat.
According to the USDA, 3 ounces of 70/30 ground beef contains:
- Calories: 235
- Carbohydrates: 0 g
- Fiber: 0 g
- Added Sugar: 0 g
- Protein: 22 g
- Total Fat: 16 g
- Saturated Fat: 6.2 g
- Sodium: 69 mg
- Cholesterol: 75 mg
- Iron: 2 mg
According to the USDA, 3 ounces of 93/7 ground turkey contains:
- Calories: 181
- Carbohydrates: 0 g
- Fiber: 0 g
- Added Sugar: 0 g
- Protein: 23 g
- Total Fat: 10 g
- Saturated Fat: 2.5 g
- Sodium: 77 mg
- Cholesterol: 88 mg
- Iron: 1.3 mg
In this case, ground turkey saves about 50 calories and cuts saturated fat by more than half. From a nutrition perspective, ground turkey is the winner.
But what happens when we trade the 70/30 ground beef for a 93/7 variety?
According to the USDA, 3 ounces of 93/7 ground beef contains:
- Calories: 178
- Carbohydrates: 0 g
- Fiber: 0 g
- Added Sugar: 0 g
- Protein: 25 g
- Total Fat: 8 g
- Saturated Fat: 3.3 g
- Sodium: 73 mg
- Cholesterol: 76 mg
- Iron: 2.7 mg
When the lean meat-to-fat ratio of ground beef and ground turkey is the same, their nutrition profiles are very similar. The lean ground beef contains about 1 gram more saturated fat for a 3-ounce serving but is lower in total fat and cholesterol, and slightly higher in iron and protein compared to the turkey.
Which One Wins?
The answer? It's a toss-up. Whether you snag ground turkey or ground beef on your next grocery run should ultimately depend on a few things—health goals, budget and taste preferences.
If you're looking to reduce calories for weight loss, either lean ground turkey or lean ground beef are healthy choices.
Keeping tabs on saturated fat for heart health? Lean ground turkey is the better pick by a slim margin.
If you're watching your grocery spending, typically, as the amount of leanness of the ground beef increases, so does the price. So while a higher-fat variety of ground beef will most likely be less than ground turkey, if it's leanness you're going for, opt for ground turkey when you're on a budget. Or stock up and freeze lean ground beef when it's on sale.
Of course, consider your taste buds. Lean ground turkey is milder in flavor. And while it can be dry when cooked alone as a burger, it is less likely to dry out when mixed with other ingredients—and more likely to take on the flavors of whatever herbs and spices you're using to season it with.
Ground beef has a more distinctive flavor, so if you're craving a beef burger or classic meatballs, go for beef, keeping the lean-to-fat ratio in mind. Or use a combo of lean ground beef and turkey in your favorite dishes.
And while you don't have to give up meat to eat more sustainably, the production of poultry products may have less of an impact on greenhouse gas emissions compared to beef.
What to Make with Ground Turkey
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Lean ground turkey is a super versatile protein that works well in lots of recipes. It can be used interchangeably with ground beef and won't dry out with some simple tricks. Some of our top-rated healthy ground turkey recipes to keep on hand include Honey-Sesame Turkey Meatloaf with Broccolini (pictured above), Ground Turkey Stuffed Peppers, Lemon-Rosemary Turkey Meatballs and Quick Turkey Meat Sauce.
The Bottom Line
Ultimately, your personal health goals are what will determine whether ground turkey or ground beef is the better option for you. If you want to feel more satisfied after meals or are trying to lose weight, lean ground turkey or lean ground beef works well.
If you're eating for a healthy heart, lean ground turkey—which is lower in saturated fat—is the better pick for you. Of course, you can still enjoy ground beef from time to time, but choosing lean ground turkey more often will help your heart in the long run.
If it comes down to budget, ground turkey is often the cheaper option. And of course, taste preference comes into play, too. The bottom line is—both can be part of a healthy diet.
