Turkey (Ground, 93% Lean) Nutrition Facts: Calories, Macros & Health Benefits

Summary: One serving (113g / 4 oz) of turkey (ground, 93% lean) contains 173 calories, 19.6g protein, 0g carbs, and 10.8g fat. Turkey (Ground, 93% Lean) is a good source of saturated fat, cholesterol, zinc.

How Many Calories Are in Turkey (Ground, 93% Lean)?

One serving (113g / 4 oz) of turkey (ground, 93% lean) contains 173 calories. Here’s the complete nutrition breakdown:

Turkey (Ground, 93% Lean) Nutrition Facts & Health Benefits

Is Turkey (Ground, 93% Lean) Good for You?

Yes. Ground turkey at 93% lean is an excellent protein source with 19.6g per serving, supporting muscle growth and weight loss. It’s also rich in zinc (30% DV) and phosphorus (15% DV) while remaining low in saturated fat and sodium, making it a heart-healthy choice for most diets.

Key Health Benefits of Turkey (Ground, 93% Lean)

• High-quality protein for muscle building: With 19.6g of protein per 4 oz serving (39% DV), ground turkey supplies all nine essential amino acids needed for muscle repair and growth—making it ideal for strength training and post-workout recovery.

• Supports weight loss: At just 173 calories per serving with minimal carbohydrates, ground turkey is nutrient-dense and highly satiating, helping you feel full longer while maintaining a calorie deficit.

• Excellent zinc source: Providing 30% of your daily zinc needs, this poultry supports immune function, wound healing, and healthy testosterone levels—particularly important for men’s health.

• Anti-inflammatory lean protein: The high protein-to-fat ratio (with only 2.6g saturated fat per serving) makes ground turkey a lower-inflammatory meat choice compared to fattier cuts, supporting cardiovascular and joint health.

• Rich in phosphorus and iron: At 15% DV for phosphorus and 7% DV for iron, ground turkey contributes to bone strength and oxygen transport without excessive calories.

Turkey (Ground, 93% Lean) vs Chicken Breast

Ground turkey at 93% lean is nutritionally comparable to chicken breast, offering slightly more fat but similar protein content. Both are excellent lean protein sources for muscle building and weight loss. Here’s how they stack up per 4 oz serving:

Chicken breast edges out ground turkey slightly in protein density and fat content, but ground turkey offers more versatility for cooking and a richer mineral profile, particularly in zinc and phosphorus.

Frequently Asked Questions

How many calories are in ground turkey (93% lean)?

Ground turkey (93% lean) contains 173 calories per 4 oz serving (113g). This makes it a relatively calorie-light option compared to fattier ground meats, while still providing substantial protein and minerals.

Is ground turkey (93% lean) good for weight loss?

Yes. Ground turkey is excellent for weight loss because it delivers 19.6g of protein with minimal carbohydrates and only 173 calories per serving, promoting satiety and helping maintain muscle mass during a calorie deficit.

What is the protein content in ground turkey (93% lean)?

A 4 oz serving of ground turkey (93% lean) contains 19.6g of protein, which represents 39% of the daily recommended value and supports muscle growth, recovery, and metabolic function.

Is ground turkey (93% lean) keto-friendly?

Yes. With zero carbohydrates and a high fat-to-carb ratio, ground turkey (93% lean) is fully keto-friendly and fits well into low-carb and ketogenic diet plans while providing sustained energy.

Does ground turkey (93% lean) contain iron?

Yes. Ground turkey provides 1.2mg of iron per 4 oz serving (7% DV), contributing to oxygen transport and energy production. While not as iron-dense as red meat, it’s still a meaningful source for poultry.

How to Track Turkey (Ground, 93% Lean) Nutrition with Gram

The Gram app makes tracking ground turkey nutrition effortless with AI-powered food recognition—simply photograph your prepared meal and get instant macro and micronutrient breakdowns. Our detailed nutrient database captures complete nutritional profiles including zinc, phosphorus, and B vitamins, helping you stay aligned with your protein targets and fitness goals.

Nutrition data sourced from USDA FoodData Central. Track turkey (ground, 93% lean) and thousands of other foods with the Gram app.