Ground Turkey vs. Ground Beef: Which Is Healthier?

Ground turkey has long been lauded as the healthier option to ground beef.

But is ground turkey really better for you than its red meat alternative?

Truthfully, it’s complicated. 

Nutritionally, the differences between ground turkey and ground beef can vary depending on the variety you purchase.

In many cases, ground turkey is leaner (has lower fat content and fewer calories) than ground beef, which is why people tend to assume it’s healthier.

But some varieties of ground turkey and ground beef have remarkably similar profiles, including their fat content.

Understanding the differences between ground turkey and ground beef will help you to know which is better for your needs and nutritional goals. 

Keep reading to learn more about how to identify the differences between ground beef and ground turkey at the grocery store. 

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Ground Turkey vs. Ground Beef

Protein is an essential component of a balanced diet.

Though protein needs vary from person-to-person depending on age, activity level, and other factors, the National Academies of Medicine recommends that adults eat a minimum of 0.8 grams of protein for every kilogram of their body weight daily.

For instance, if you weigh 140 pounds (63.5 kg), that means you should try to eat a minimum of 50 grams of protein per day. If you weigh 180 pounds (81.6 kg), that means you should try to eat a minimum of 65 grams of protein per day.

And if you lead an active lifestyle or are pregnant or nursing, you should consume even more protein per day.

Both ground turkey and ground beef are excellent sources of protein that can help you achieve your daily protein intake goals.

But what about their other nutritional components?

Before diving into the specific differences between ground turkey and ground beef, it’s important to consider their varieties.

Each type of meat comes in a specific lean-to-fat ratio, or a specific ratio of lean meat versus fat.

For example, a 93/7 lean-to-fat ratio means that 93 percent of that meat is lean and 7 percent of it is fat. Both ground turkey and ground beef come in a 93/7 lean-to-fat ratio.

Other common lean-to-fat ratios include 70/30, 85/15 and 95/5.

To use a relatively even baseline, we are comparing 93/7 ground turkey to 93/7 ground beef when evaluating their nutritional similarities and differences below.

Calories

According to the USDA, four ounces of 93/7 raw ground beef contain marginally more calories than four ounces of raw 93/7 ground turkey:

• Ground Turkey: 170 calories.
• Ground Beef: 172 calories. 

Fat Content

When looking at fat content, four ounces of 93/7 ground turkey contain slightly more grams of total fat than four ounces of 93/7 ground beef, but overall contain less saturated fat:

• Ground Turkey: 9.42 grams of fat and 2.45 grams of saturated fatty acids.
• Ground Beef: 7.91 grams of fat and 3.25 grams of saturated fatty acids. 

Protein

However, ground beef contains marginally higher amounts of protein per four ounce serving:

• Ground Turkey: 21.1 grams of protein.
• Ground Beef: 23.5 grams of protein. 

Carbohydrates

Neither raw ground beef nor raw ground turkey contains carbohydrates, regardless of its lean-to-fat ratio.

Fiber

Similarly, neither type of ground meat contains fiber when raw.

However, you can add ingredients to the meat when making patties or meatballs that will add fiber to the dish, like oatmeal, psyllium husk, or spinach.

Micronutrients

There are a few differences between the micronutrients found in 93/7 ground turkey and 93/7 ground beef that are worth considering.

For example, ground turkey contains more calcium and folate but less iron, potassium, and vitamin B12 than ground beef.

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Ground Turkey

Below is a breakdown of some of the micronutrients found in four ounces of 93/7 ground turkey:

• Calcium: 23.7 mg.
• Iron: 1.32 mg.
• Magnesium: 23.7 mg.
• Potassium: 241 mg.
• Folate: 7.91 µg.
• Vitamin B12: 1.36 µg.

Ground Beef

Below is a summary of some of the micronutrients found in four ounces of 93/7 ground beef: 

• Calcium: 11.3 mg.
• Iron: 2.63 mg.
• Magnesium: 23.7 mg.
• Potassium: 380 mg.
• Folate: 5.65 µg.
• Vitamin B12: 2.52 µg.

Ground Turkey vs. Ground Beef: Which is Healthier?

Which meat is healthier for you will depend on your individual nutritional needs and personal tastes.

If your goal is to increase your intake of iron, then ground beef may be the better option for you.

But if your goal is to increase your intake of calcium or decrease your intake of saturated fat, then ground turkey may be best for you. 

When comparing calories and fat content, 93/7 ground turkey and 93/7 ground beef are surprisingly similar.

So if your goal is to reduce fat or caloric intake in your diet, you can select which protein you consume based on which taste you prefer, as long as you stick to the lowest lean-to-fat ratio available.

Keep in mind that if you opt for a ground meat with a lower lean-to-fat ratio, its caloric and fat intake will increase accordingly.

How to Incorporate Ground Meat Into Your Meals

There are many ways of incorporating ground meat into your meals.

Below is a list of dishes that can inspire you to cook with ground turkey or ground beef throughout the day:

• Breakfast burritos with ground meat, vegetables, beans, and cheese.
• Ground turkey or beef burgers with caramelized onions, tomatoes, and lettuce.
• Turkey or beef meatloaf.
• Turkey or beef meatballs.
• Thai larb salad made with ground meat, mint, cilantro, basil, lemongrass, onions, lime and chilies.

If you’re unsure about how to incorporate ground meat into your diet in a way that meets your nutritional needs, consider reaching out to a registered dietitian for their expert guidance in meal planning and optimizing your diet for your health.

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Takeaway

The nutritional profiles of ground turkey and ground beef may be more similar than you’d expect, especially when comparing varieties with the same lean-to-fat ratio.

Knowing which type of meat is better for you will depend on your specific nutritional goals and your preferences.

How a Dietitian Can Help

Working with a registered dietitian can be a vital resource when learning about the nuanced differences in calories, protein, fat, and micronutrients between varieties of ground turkey and ground beef.

Registered dietitians are experts in planning balanced and health-supporting meals for every individual based on their unique health history and needs. 

If you need guidance on how to optimize your diet for your health, you can find a dietitian through Nourish today