Ground turkey vs Beef ground
Side-by-side nutrition breakdown per serving.
Nutrition Comparison
Compared using standard USDA serving sizes. Protein Density Score normalizes per 100 calories for a fair efficiency comparison.
| Metric | Ground turkey | Beef ground | 🏆 Winner |
|---|---|---|---|
| Protein (per serving) | 31g | 29.4g | 🍖 Ground turkey |
| Calories (per serving) | 229.4 | 245.2 | 🍖 Ground turkey |
| Fiber (per serving) | 0g | 0g | — |
| Fat (per serving) | 11.8g | 13.6g | 🍖 Ground turkey |
| Protein Density Score? | 13.5 | 12.0 | 🍖 Ground turkey |
| Serving Size | 4 oz cooked ground turkey (113 g) | 4 oz cooked ground beef (113 g) | — |
| Calories for 30g Protein | 222 | 250 | 🍖 Ground turkey |
How much for 30g protein?
Which Should You Choose?
🍖Choose Ground turkey if you want:
Ground turkey provides similar protein with less fat and calories.
Ground turkey has slightly more protein per serving (23.3g vs 22.6g).
Ground turkey has 2.3g saturated fat vs beef's 3.7g.
🍗Choose Beef ground if you want:
Ground beef has a richer taste and more saturated fat for flavor.
Ground beef contains more iron and zinc than turkey.
Frequently Asked Questions
Ground turkey is leaner and lower in calories and saturated fat. Choose 93% lean varieties. Some blends include dark meat and skin which adds fat.
Yes, but turkey may be drier. Add moisture (onions, zucchini) or use seasoning blends to compensate for the milder flavor.
Ground beef contains slightly more iron and zinc than ground turkey, though both contribute to daily mineral intake.
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