Turkey burgers have become a popular lower-calorie and healthier alternative to traditional beef hamburgers. But exactly how many calories are in an 8 oz turkey burger? The answer depends on a few key factors.
The Main Factors That Determine Turkey Burger Calories
There are three main things that determine how many calories are in a turkey burger:
- The lean meat to fat ratio
- Whether it is cooked or raw
- Any additional ingredients or toppings
Let’s explore each of these factors in more detail:
1. Lean Meat to Fat Ratio
Turkey burgers can be made from either white or dark turkey meat. White meat is lower in fat and calories compared to dark meat.
The leaner the turkey meat used in the burger, the fewer calories it will contain. Choosing ground turkey made from lean cuts of meat is an easy way to reduce the calorie content.
2. Cooked vs. Raw
The cooking process causes some reduction in moisture content, which concentrates calories and nutrients per ounce. An 8 oz raw turkey burger will be slightly lower in calories than an 8 oz cooked patty.
Most nutrition information provided is for cooked turkey burgers. Be sure to account for around 15% shrinkage when cooking if you are comparing the calories in a raw 8 oz turkey burger patty versus a cooked 8 oz serving.
3. Ingredients and Toppings
Plain turkey burgers contain just turkey meat. However, many types also include additional ingredients and toppings that add calories and fat:
- Breadcrumbs or oats
- Egg
- Oil or fat for cooking
- Cheese
- Mayonnaise or sauce
- Lettuce, tomato, onion, pickles, etc.
Choosing turkey burgers without extra toppings and ingredients or adding your own will keep the calories lower.
Nutrition Facts for an 8 oz Turkey Burger
Now that we understand the main factors that determine calorie content, let’s look at some typical nutrition information for an 8 oz cooked turkey burger patty:
Plain Lean Turkey Burger
- Calories: 200
- Total Fat: 5g
- Saturated Fat: 1.5g
- Protein: 34g
A plain 8 oz turkey burger made from extra lean ground turkey provides about 200 calories, 5g of fat, and 34g of filling protein.
Turkey Burger with Cheese
- Calories: 300
- Total Fat: 15g
- Saturated Fat: 8g
- Protein: 34g
Adding just 1 slice of cheddar cheese nearly doubles the calories and fat grams while providing minimal additional protein.
Fully-Loaded Turkey Burger
- Calories: 500-800
- Total Fat: 25-40g
- Protein: 34-40g
Covering your turkey burger with high-calorie toppings like cheese, mayo, lettuce, tomato, ketchup, mustard, pickles, and oil for cooking can add several hundred calories.
Comparing Turkey Burger Calories to Beef Burgers
To put the calorie content of turkey burgers into context, let’s compare them to some popular beef burger options:
| Burger (8 oz patty) | Calories | Fat (g) | Protein (g) |
|---|---|---|---|
| 85/15 Lean Ground Beef | 460 | 36 | 24 |
| 80/20 Lean Ground Beef | 510 | 39 | 24 |
| Turkey Burger, Plain | 200 | 5 | 34 |
Compared to beef, plain turkey burgers provide about 60-70% fewer calories and 85-90% less fat when using lean ground turkey. Turkey burgers are an excellent lower-calorie substitute.
Lower Calorie Cooking and Serving Tips
Here are some tips to keep your turkey burger calories as low as possible:
- Choose lean ground turkey with at least 90% lean meat
- Avoid pre-formed patties with fillers, opt for making your own
- Use a nonstick pan and don’t add any oil when cooking
- Skip the fatty cheese and mayonnaise-based sauces
- Load up on veggie toppings like lettuce, tomato, onion, and pickles
- Use mustard, salsa, or other low-calorie condiments
- Opt for a whole wheat bun, lettuce wrap, or go bun-less
- Bake or grill instead of pan frying
General Nutrition Facts for Turkey Burgers
Here is an overview of the basic nutrition facts found in 4 ounces (cooked weight) of lean ground turkey meat burgers:
- Calories: 150
- Fat: 3g
- Saturated fat: 1g
- Cholesterol: 60mg
- Sodium: 75mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 21g
As you can see, plain turkey burgers are low in calories, fat, carbs, and sodium. They are an excellent source of protein.
Micronutrients in Turkey Burgers
Turkey meat is nutritious and provides many important vitamins and minerals, including:
- Selenium: supports thyroid and immune function
- Niacin: aids metabolism
- Vitamin B6: plays a role in red blood cell production
- Phosphorus: supports bone health
- Zinc: boosts immune function
The Health Benefits of Choosing Turkey Burgers
Eating turkey burgers over beef has many advantages for your health:
- Lower fat and calories – Help manage weight by cutting fat and calorie intake.
- Less saturated fat – Decreases cardiovascular disease risk by limiting saturated fat from red meat.
- More protein – Provides a satisfying protein punch to help build muscle and control hunger.
- Rich in nutrients – An excellent source of nutrients like B vitamins, zinc, phosphorus, and selenium.
Are Turkey Burgers Processed Meats?
There is some debate over whether turkey burgers should be considered processed meats or not. According to the strictest definition, any meat that has been processed in some way by salting, curing, fermenting, smoking, or other methods is considered a “processed” meat.
Pre-formed turkey burger patties would fall into this category because of the processing methods used to bind and shape the meat. However, turkey burgers you make yourself at home by simply shaping ground turkey meat into patties would generally not be considered processed.
Are Processed Meats Bad for You?
There are some health concerns around eating large amounts of processed meats:
- Increased risk of cancer – Studies link processed meat consumption to increased cancer risk, especially colon cancer.
- Higher sodium – Processed meats contain much more sodium than fresh cuts of meat.
- Preservatives – May contain preservatives like nitrates that may have negative health effects.
Eating turkey or other processed meats occasionally likely poses little risk for most people. But limiting consumption and choosing fresh ground turkey meat to make burgers at home is the healthiest approach.
Concluding Thoughts on Turkey Burger Nutrition
An 8 oz turkey burger can range from just 200 calories for a plain patty up to 800 calories or more when loaded with cheese, condiments, and fatty toppings. Choosing lean ground turkey meat and avoiding unnecessary ingredients and greasy cooking methods are the keys to keeping turkey burgers low in calories and fat.
Compared to beef burgers, turkey burgers are significantly lower in calories, fat, and sodium. They are a nutritious, protein-packed beef alternative to help support healthy eating goals.
Just be mindful of any processed turkey burgers you buy and aim to make your own fresh turkey patties at home as much as possible. Combined with lots of fresh veggie toppings and minimal condiments, turkey burgers are a slim and nutritious option for burger lovers looking for a lighter meal.
