Ground Turkey vs Ground Beef: Which One's Healthier?

Beth Ann Mayer

Sun, November 3, 2024 at 2:15 PM UTC

7 min read

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Nobody denies that protein has benefits, like maintaining muscle mass, increasing fullness and just plain tasting good. Animal-based proteins are packed with all nine essential amino acids our bodies need to consume through food. That said, for some ground beef and ground turkey consumers, getting accurate nutritional facts—including fat—are a problem, especially if they're consumed in specific quantities. Enter the ground beef vs. ground turkey food fight.

Ground turkey is often billed as the healthier of the two options. Is ground turkey better than ground beef, or is the idea a food myth? Heck, is ground turkey healthy at all?

Registered dietitians generally avoid labeling foods "good" and "bad," and they say nuance is critical when discussing fat. However, these conversations are worth having, and digging into the foods you eat is worthwhile.

"Nutrition fact labels are a useful tool to help you understand the nutrient content in food, especially if you are trying to achieve a certain goal, prevent or improve disease or make informed decisions about what you consume to support overall health and well-being," says Jennifer Wilcox, RD, a registered dietitian at Fay.

So, who wins in a cage(free) match between ground turkey vs. ground beef? Registered dietitians settled the beef on ground beef vs. ground turkey nutrition and how each might feed into your goals.

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Is Ground Turkey Healthy? Why Fat Matters

Ground beef and turkey aren't one-cut-fits-all. If you head to the meat section of your grocery store, you'll see words like "lean" or notes like "7% fat." With beef, you'll have the option to buy briskets and sirloin.

"The amount of fat depends on the cuts of beef," Dr. Chris Mohr, Ph.D, RD, a fitness and nutrition advisor for Fortune Recommends. "For example, cuts like chuck roast or brisket have more overall and saturated fat, which makes them juicier when cooked. Leaner cuts like sirloin or tenderloin have less fat, which is better for those watching their calorie and fat intake."

When shopping for ground turkey, you might see terms like "very lean."

"Very lean ground turkey typically contains less than 7% and as little as 1% of fat content," says Maddie Pasquariello, MS, RDN. "It is made from turkey breast. For 100 grams of raw ground turkey, this means it could contain as little as one gram of total fat and 0 (or nearly 0) grams of saturated fat."

Before we bite off more than we can chew, here's a quick but important word on fat, which often gets a bad reputation.

"Fat is important for nutrient absorption, hormone production and organ protection," Dr. Mohr says. "However, excessive saturated fat can increase 'bad' LDL cholesterol levels and increase your risk of heart disease over time. Monitoring saturated fat intake is needed for maintaining good heart health."

Red meats are a source of saturated fat, according to the American Heart Association. Ground beef is red meat, while ground turkey is white meat. Is ground turkey better than ground beef, then? The case isn't closed quite yet.

Ground Beef vs. Ground Turkey Nutrition Facts

Ground beef nutrition

Remember, ground beef's nutrition depends on cuts. To help give you a baseline, Wilcox pulled information for two commonly available grocery store ground beef cuts.

According to the USDA, 4 oz. of ribeye contains:

330 calories
24.6 grams of total fat
11 grams of saturated fat
0 grams of carbohydrates
0 grams of fiber
0 grams of added sugar
26.6 grams of protein
61 mg of sodium
90.6 mg of cholesterol
2.5 mg of iron

By comparison, the USDA reports that 4 oz. of filet mignon nets you:

179 calories
8 grams of fat
3 grams of saturated fat
0 grams of carbohydrates
0 grams of fiber
0 grams of added sugar
25 grams of protein
64 mg of sodium
74.6 mg of cholesterol
1.84 mg of iron

"In this comparison, you can see that ribeye has 30% more total fat and 27% more saturated fat compared to the filet mignon," Wilcox says.

Ground turkey nutrition

Is ground turkey healthy? It depends on your goals. Looking at the nutrition label will help you find the answer that works for your body. The type of ground turkey may matter to you.

The USDA reports that 4 oz. of 99% lean ground turkey has:

120 calories
1 gram of total fat
0 grams of saturated fat
0 grams of carbohydrates
0 grams of fiber
0 grams of added sugar
28 grams of protein
54.9 mg of sodium
69.4 mg cholesterol
1.44 mg of iron

The USDA provides numbers for a 3 oz. 93/7 ground turkey. They are:

181 calories
10 grams of total fat
2.5 grams of saturated fat
0 grams of carbohydrates
0 grams of fiber
0 grams of added sugar
23 grams of protein
77 mg sodium
88 mg of cholesterol
1.3 mg of iron

Going strictly by the numbers, 99% lean ground turkey has fewer calories and significantly less fat, saturated fat, sodium and cholesterol and around the same amount of protein as ground beef (and, for that matter, 93/7 ground turkey).

Ground Beef vs. Ground Turkey: Which Is Healthier?

It's something of a no-brainer based on the nutrition facts: Ground turkey has significantly less bad-for-you components than ground turkey does. However, if you want a glass-is-half-full take, we can say it's your decision and it ultimately depends on your specific diet and needs.

"In my opinion, neither ground beef nor ground turkey is inherently unhealthy," Wilcox says. "It depends on portion size and frequency."

If saturated fat is on your mind, ground turkey is the better option for you.

"Generally, ground turkey has less saturated fat when compared to ground beef, which can make it a better choice for heart health if eaten regularly," Wilcox says. "Eating lower-saturated fat meats more often can help reduce the risk of cardiovascular disease. With that said, ground beef can still be a part of a balanced diet, especially if you opt for leaner cuts."

Dr. Mohr echoed these sentiments.

"Ground turkey is usually leaner than ground beef, making it lower in calories and saturated fat, though beef offers a variety of different nutrients as well," he says. "Both can be part of a healthy diet, depending on the variety, how it’s prepared, frequency and what else is balancing the plate."

Pasquariello says the nutritional facts for ground turkey and beef are relatively similar, including the saturated fat, but feels limiting red meat consumption is "always advisable from a nutrition perspective and can be a good way to transition to healthier choices overall."

Pasquariello adds, "If you're consuming a high quantity of either of these foods as your primary protein sources, it is important to think about how you can swap in other sources of protein that offer additional health benefits, like fiber and micronutrients, such as beans, lentils, tofu and whole grains."

Ground Turkey Recipes From RDs

Interested in giving ground turkey a go? RDs double-tap these ideas:

Chili: Pasquariello loves ground turkey chili during the winter months. She loads hers with beans and veggies for fiber.
TexMex: Dr. Mohr suggests using ground turkey as a protein on taco night. Add some flavor (and fiber) with spices and veggies. Wilcox says it goes well with nachos as well.
Meatballs: While meatballs are often made using ground beef, Dr. Mohr says ground turkey is a worthy alternative.
Turkey skillet: Wilcox says this SkinnyTaste turkey skillet recipe is yummy, incorporates sweet potatoes and is easy to prep in 30 minutes. It boasts 28 grams of protein and 01 grams of fiber.

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Sources:

Jennifer Wilcox, RD, a registered dietitian at Fay
Dr. Chris Mohr, Ph.D, RD, a fitness and nutrition advisor for Fortune Recommends
Saturated fats. American Heart Association.
Maddie Pasquariello, MS, RDN
Beef, rib-eye. FoodData Central.
Beef, tenderloin, steak. FoodData Central.
99% lean/1% fat fresh ground turkey breast. FoodData Central.
Turkey, ground, 93% lean, 7% fat. FoodData Central.

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