Turkey, ground, fat free, raw
FDC 172847oz (113 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 77 · +0 vs Poultry medianFat-free ground turkey scores 77 of 100, ranking 31 of 60 within Poultry, right at the category's median. Its single standout is protein, excellent at 47% DV, in a straightforward, additive-free ground meat with almost none of the fat that trims most ground poultry.
It's a common ground-beef substitute in dishes such as chili, meatballs, and burger patties, with a 4 oz portion (113 g) keeping fat notably low at 112 calories per 100 g. Being raw and virtually fat free, it can dry out quickly if overcooked, so it benefits from added moisture such as sauce, broth, or a splash of olive oil.
See how this score is calculated, build a plate around turkey, ground, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | 6% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.49 g | 2% |
| Cholesterol | 55 mg | 18% |
| Sodium | 51 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 24 g | 47% |
| Potassium | 295 mg | 6% |
| Calcium | 3 mg | 0% |
| Iron | 0.77 mg | 4% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 7 µg | 1% |
| Vitamin E | 0.07 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 127 kcal | 6% |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.55 g | 3% |
| Cholesterol | 62 mg | 21% |
| Sodium | 58 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 27 g | 53% |
| Potassium | 333 mg | 7% |
| Calcium | 3.4 mg | 0% |
| Iron | 0.87 mg | 5% |
| Magnesium | 33 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 7.9 µg | 1% |
| Vitamin E | 0.08 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172847Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the poultry median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Ostrich, inside strip, cookedDensity 77 vs 77Ostrich, tip trimmed, cookedDensity 77 vs 77Ostrich, top loin, rawDensity 77 vs 77Original analysis by NutriVerdict
In the kitchen and how to use it
Fat-free ground turkey is a very lean raw poultry product used the same way as any ground meat, formed into burgers and meatballs, browned for tacos and chili, or layered into meatloaf and stuffed peppers. Because it has almost no fat, plain patties can turn dense or dry when cooked, so cooks often mix in grated onion, egg, breadcrumbs, or a splash of broth to keep burgers and meatballs moist, or simmer the browned meat directly in a sauce, as in a turkey chili or bolognese, where the liquid does the work of keeping it tender. A quick sear followed by a covered simmer also helps it stay juicy in skillet dishes.
Check the sell-by date at purchase, keep it refrigerated and cook within a day or two, or freeze it, and always cook ground turkey to a safe internal temperature, breaking it apart as it browns so it cooks evenly. At 112 calories per 100 grams raw, with 23.6 grams of protein and just 1.95 grams of fat, it is a very lean protein base, providing about 47 percent of the Daily Value for protein, which makes it a natural choice for a low fat, high protein meal like turkey chili, lettuce-wrapped tacos, or a simple skillet bolognese served over pasta or vegetables.
Frequently asked questions about turkey, ground
How many calories are in fat-free ground turkey?
It has 112 calories per 100 grams raw.
Is ground turkey a good source of protein?
Yes, a 100 gram raw portion provides 23.6 grams of protein, about 47 percent of the Daily Value.
How do you keep fat-free ground turkey from drying out?
Cook it in a sauce with added liquid, such as chili or bolognese, or mix egg and grated onion into burgers and meatballs before cooking.