Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Ground turkey (93% lean) provides 27.1g of protein and 220 kcal per 100g, making it an excellent option for muscle repair and maintenance. Pair it with vegetables or whole grains for a balanced meal.

turkey ground 93 lean
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Turkey, ground, 93% lean

🔥 220 Calories
💪 27.1g Protein
🥑 11.6g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Meat
Turkey, ground, 93% lean
Energy density
Moderate
220 kcal per 100g
Macro energy profile
Balanced
51% Protein · 0% Carbohydrates · 49% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in vitamin B3Very high in vitamin B12High in vitamin B2High in vitamin B6

Nutritional Information

220
kcal/100g
Protein
27.1g
Carbohydrates
0g
Fat
11.6g

About Turkey, ground, 93% lean

Turkey, ground, 93% lean is a popular choice among health-conscious individuals and is derived from the meat of the turkey, specifically the breast and thigh portions, which are finely ground. This meat is renowned for its low-fat content and high protein levels, making it an excellent alternative to higher-fat meats. Turkey is native to North America and has been a staple protein source in various cuisines for centuries, especially during festive occasions like Thanksgiving.

Nutritionally, ground turkey is an excellent source of protein, providing around 27.10g per 100g serving, and is very low in carbohydrates, containing no sugars. It contains 11.60g of fat, primarily unsaturated, which can contribute to heart health when consumed in moderation. Ground turkey is versatile and can be used in a variety of dishes, including burgers, meatballs, and stir-fries, making it easy to incorporate into a balanced diet.

Health Benefits

Supports muscle growth and repair due to high protein content.
Low in saturated fat, promoting heart health.
Rich in B vitamins, aiding energy metabolism.
Contains selenium, which supports immune function.
May help with weight management due to high protein and low fat.
Source of zinc, essential for immune health.
Promotes satiety, reducing overall calorie intake.
Contains tryptophan, which may enhance mood and sleep.
Good for bone health due to phosphorus content.
Supports healthy skin due to amino acids and minerals.

Recommended Food Pairings

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Ground turkey and quinoa: A protein-packed, gluten-free dish that keeps you full.
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Turkey tacos with avocado: Healthy fats from avocado complement lean turkey.
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Turkey and spinach salad: Leafy greens boost vitamins and minerals.
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Turkey and brown rice stir-fry: Provides complex carbs for sustained energy.
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Turkey chili with beans: A hearty meal that combines protein with fiber.

How to Consume

Serving size
Recommended serving is 150g.
Frequency
Recommended frequency is 2-3 times per week.
  • •Cook thoroughly to an internal temperature of 165°F (75°C).
  • •Use in place of higher-fat meats in recipes.
  • •Season well to enhance flavor without adding calories.
  • •Incorporate into a balanced meal with vegetables and whole grains.
  • •Avoid frying; opt for grilling or baking for healthier preparation.

Selection & Storage

How to choose:

  • ✓Look for bright pink color without any gray or brown spots.
  • ✓Check for a fresh smell, avoiding any sour or off-odors.
  • ✓Choose packages that are vacuum-sealed for freshness.
  • ✓Select ground turkey with a higher lean-to-fat ratio for better health benefits.
Storage
Store in the refrigerator at temperatures below 40°F (4°C), in a sealed container to prevent contamination.
Shelf life
5-7 days refrigerated, 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with turkey allergies should avoid this food.
  • ⚠️People on specific diets, like ketogenic, may need to monitor fat intake.
  • ⚠️Excessive consumption may lead to high protein intake, which can strain the kidneys in some individuals.
  • ⚠️Improper cooking can lead to foodborne illnesses; ensure proper cooking temperatures.

Frequently Asked Questions

How many calories does Turkey, ground, 93% lean have?

Turkey, ground, 93% lean contains approximately 220 calories per 100 grams. This low-calorie count makes it a favorable choice for those looking to manage their weight while maintaining a high protein intake.

Is Turkey, ground, 93% lean healthy?

Yes, Turkey, ground, 93% lean is considered a healthy protein option. It is low in saturated fat and cholesterol while being high in protein, vitamins, and minerals, making it suitable for various dietary needs.

How should Turkey, ground, 93% lean be stored?

Ground turkey should be stored in the refrigerator at temperatures below 40°F (4°C) and used within 5-7 days. If not used within this timeframe, it is advisable to freeze it for up to 3 months.

What are the benefits of eating Turkey, ground, 93% lean?

Eating Turkey, ground, 93% lean provides numerous benefits, including high protein content for muscle maintenance, low fat for heart health, and essential vitamins and minerals that support overall well-being.

How much Turkey, ground, 93% lean can I eat per day?

A typical serving size of 150 grams is recommended, which can be consumed 2-3 times per week as part of a balanced diet, depending on individual dietary needs and goals.

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