Proteins

Lean Ground Turkey

Low-fat minced turkey used as a lighter substitute in burgers, meatballs, chili and tacos.

Lean ground turkey is minced turkey breast and meat with little fat, a popular lower-fat alternative to ground beef. It is mild in flavor and used in burgers, meatballs, taco filling, chili and meat sauces, usually boosted with seasoning. Its leanness means it is best not overcooked to keep it moist.

Lean ground turkey is poultry mince made primarily from turkey breast, sold in standardized leanness levels—the most common are 93% lean (7% fat) and 99% lean (1% fat). It delivers the high protein content of turkey (roughly 22–26 grams per 3-ounce cooked serving) with significantly less fat than ground beef, making it a staple in health-conscious kitchens. The trade-off is moisture: turkey lacks the fatty marbling that bastes beef as it cooks, so it demands active moisture management.

The flavor profile is mild and slightly sweet, with none of the gamey edge of dark-meat poultry. This neutrality is an asset—it absorbs spices and aromatics readily—but it also means turkey will not deliver the depth or richness of beef on its own. Cooks must build flavor deliberately through seasoning, browning technique, and supporting ingredients. Raw turkey is noticeably paler than ground beef due to lower myoglobin content, and it browns fully rather than retaining pink interior spots. The leanest variety (99%) dries out most easily; the 93% lean blend, which incorporates some thigh meat, retains moisture better and handles a wider range of applications.

Purchasing requires attention to labeling. Formulations vary by brand; some 93% lean products may include added broth or seasoning for flavor. Always check the label and, when in doubt, select a trusted brand with a consistent leanness percentage. Stored raw in the refrigerator, use within 1–2 days; frozen, it holds well for 3–4 months.

Measured in: g
Storage: Fridge

Types & varieties

99% Lean Ground Turkey

Breast meat only; dries out most easily; best for very low-fat applications where moisture is actively managed

93% Lean Ground Turkey

Blend of breast and thigh; better moisture retention; most versatile for everyday cooking

85% Lean Ground Turkey

More thigh meat; moister but higher fat; not classified as 'lean' under USDA standards

Why Lean Turkey Behaves Differently Than Beef

Ground beef contains fat that renders and bastes the meat from within as it cooks. Lean turkey has no such self-basting mechanism. Its moisture exists within the muscle fibers themselves, and high heat, excessive cooking time, or pressing the meat squeezes that moisture out irreversibly. The result is a pan full of gray, chewy protein rather than juicy crumbles. Understanding this fundamental difference changes how you approach every recipe.

Turkey lacks intra-muscular fat to lubricate and baste during cooking
Moisture loss is cumulative—high heat plus long time equals dry texture
Unlike beef, turkey does not 'carryover cook' significantly after removal from heat

Seasoning Strategy

The mild flavor of ground turkey is both a strength and a challenge. It readily takes on bold flavors—cumin, chili powder, garlic, sage, fennel, soy sauce—but it will not carry a dish alone. Under-seasoned turkey tastes flat and boring. Build flavor in layers: bloom spices in oil before adding meat, deglaze the pan after cooking to capture fond, and finish with acids, cheeses, or fresh herbs that brighten the finished dish.

Season at multiple stages: before, during, and after cooking
Aromatics (onion, garlic, shallot) sweated in fat before adding turkey build a flavor base
Umami boosters like Worcestershire, soy sauce, or tomato paste compensate for turkey's mildness
Finish with acid (lemon, vinegar) to brighten flat-tasting dishes

Common uses

Burgers and turkey patties (requires fat or moisture add-ins)Meatballs and meatloafTurkey chili and taco meatPasta sauces (bolognese-style)Stuffed peppers and cabbage rollsTurkey sausage for breakfast links or bulk sausage crumblesSloppy Joes and similar saucy sandwichesSoup fillings and meatballs (avgolemono, Italian wedding)Turkey kefta or kebabs with Middle Eastern spice blendsShepherd's pie and casserole fillings

Tips & pitfalls

Add 1–2 tablespoons of olive oil or melted butter per pound when making burgers—without added fat, they turn dry and dense
Mix 1 egg plus 2 tablespoons of breadcrumbs per pound for meatballs and meatloaf to improve binding and retain moisture
Cook over medium heat in a preheated pan—high heat accelerates moisture loss before a crust forms
Never press or mash the meat while it cooks; this forces out the juices you worked to retain
Use an instant-read thermometer and cook to exactly 165°F in the thickest part—color is unreliable in pale poultry
Drain cooked turkey in a colander and blot with paper towels before adding to sauces if excess moisture is present
Season generously and taste as you go; the mild flavor means under-seasoning is a common mistake
Let cooked patties rest 5 minutes before serving to allow juices to redistribute
When making chili, tacos, or saucy dishes, add a splash of broth or sauce to finish cooking and prevent drying
If using 99% lean turkey for burgers, consider mixing in 10–15% ground pork or a tablespoon of rendered bacon fat for moisture

Nutrition

148kcal

Energy

619 kJ · per 100 g

Where the calories come from

Protein 53%Carbs 0%Fat 47%

Protein

19.7g

39% DV

Carbs

0% DV

Fat

7.7g

10% DV

Fiber

0% DV

Sugars

of which

Sodium

58mg

3% DV

Notable micronutrients

Niacin (B3)42% DV

Vitamin B1242% DV

Selenium40% DV

Vitamin B633% DV

Zinc21% DV

Phosphorus16% DV

Source · USDA FoodData Central · Turkey, Ground, raw

View on FDC →

In the shops

Matched grocery products

Turkey Ham
Hacendado · 500 g · Mercadona
€2.85
Turkey Xoped
CAMPOFRIO · kg · Bonpreu
€1.00
Turkey Filet
BONPREU · kg · Bonpreu
€3.99
Turkey Tacos
570 g · Mercadona
€4.16
Turkey Fillet
BONPREU · ud · Bonpreu
€3.50
Mini Turkey Fuet
CAMPOFRÍO · kg · Bonpreu
€1.49

Good to know

Common Leanness: 93% lean (7% fat) or 99% lean (1% fat); breast meat yields the leanest product
Primary Cut: Turkey breast; 93% lean blends often include thigh for moisture and flavor
Flavor: Mild, slightly sweet; less gamey than dark meat; less flavorful than ground beef without seasoning support
Color (Raw): Pale pink—lower myoglobin than beef; turns fully brown when properly cooked
Protein: ~22–26g per 3-oz cooked serving depending on leanness
Fat Content: 93% lean: ~7g per serving; 99% lean: ~1–2g per serving
Safe Internal Temp: 165°F (74°C) measured in thickest part with instant-read thermometer
Refrigerated Shelf Life: 1–2 days raw; 3–4 days cooked leftovers
Frozen Shelf Life: 3–4 months raw; 2–3 months cooked
Shrinkage: Minimal when cooked correctly; up to 20–25% if overcooked

Substitutes

Extra Lean Ground Beef — Similar leanness but richer, deeper flavor; fat content may be slightly higher depending on blend
Ground Chicken — Nearly identical leanness and texture; slightly milder flavor; interchangeable in most recipes
Ground Bison — Leaner than beef, richer than turkey; excellent high-protein alternative with good moisture retention
Ground Pork (Lean Cuts) — Higher fat than turkey but milder sweetness; adjust cooking time slightly
Plant-Based Ground — Brands like Beyond Meat or Impossible; similar texture but different fat profiles and browning behavior

Pairs with

Onions and GarlicCumin and Chili PowderSage, Thyme, and RosemaryTomatoes (Canned, Divided, Sauce)Bell Peppers and JalapeñosCheese (Cheddar, Mozzarella, Parmesan)MushroomsWorcestershire Sauce and Soy SauceSmoked PaprikaChicken Broth or Stock

Also called

ground turkey · Minced Turkey