Quick Answer
A cup of cooked ground turkey contains approximately 260 calories. The exact calorie count depends on a few factors like the fat content of the turkey, whether it was cooked with oil or fat, and if the weight is measured before or after cooking. On average, a 4-ounce raw serving of 93% lean ground turkey contains around 190 calories. After cooking, this shrinks to around 130 calories per 4 oz cooked. So in a full 8 oz measuring cup, cooked ground turkey will have roughly 260 calories.
Calories in Ground Turkey Per Ounce
Ground turkey is a versatile and healthy lean protein that can be used in everything from burgers and meatballs to tacos and chili. But how many calories are actually in a serving? Here is an overview of the calorie count in ground turkey by weight:
Raw ground turkey (93% lean):
– 1 ounce: 47 calories
– 4 ounces (1/4 pound): 190 calories
Cooked ground turkey (93% lean):
– 1 ounce: 32 calories
– 4 ounces: 130 calories
– 8 ounces (1 cup): 260 calories
As you can see, ground turkey is relatively low in calories compared to fattier meats like ground beef or pork sausage. A standard serving size of cooked ground turkey is often considered to be around 4 ounces, which provides excellent protein with only 130 calories.
Calories in Lean vs Regular Ground Turkey
However, there can be variation in the calories in ground turkey depending on the leanness or fat content. Here is a comparison:
– Lean or 93% lean: 190 calories per 4 oz raw, 130 per 4 oz cooked
– Regular or 85% lean: 200 calories per 4 oz raw, 140 per 4 oz cooked
– 80% lean: 210 calories per 4 oz raw, 150 per 4 oz cooked
The leaner the turkey, the fewer calories it will provide per serving. 93% lean ground turkey is the best option for minimizing calories and fat.
Does Cooking Method Affect Calories?
How you cook your ground turkey can also impact its final calorie count. Here are some common cooking methods and how they compare:
– Pan-fried: 130 calories per 4 oz cooked without oil, 150 calories per 4 oz cooked with 1 tsp oil
– Baked: 130 calories per 4 oz
– Grilled or broiled: 130 calories per 4 oz
– Sauteed: Varies depending on amount of oil used; up to 160 calories per 4 oz
– Slow cooker or stew: 130 calories per 4 oz
Dry cooking methods like baking, grilling, and broiling will keep calories lowest. Good options for healthy cooking include using cooking spray or broth instead of frying in oil.
Calories in Ground Turkey Meatballs
Ground turkey is often shaped into meatballs as an entree or appetizer. A typical 85% lean turkey meatball of around 1 ounce in size contains approximately:
– Raw: 36 calories per meatball
– Cooked: 25 calories per meatball
This will vary based on meatball size and ingredients added like breadcrumbs, egg, cheese, etc. Smaller meatballs tend to have fewer calories, while larger meatballs may have 50+ calories each.
Calories in a Ground Turkey Burger
For a lean turkey burger made with 93% lean meat, the calories are:
– 4 oz patty raw: 190 calories
– 4 oz patty cooked: 130 calories
– With bun and fixings: 350+ calories
Going bun-less can help reduce the calorie count of a turkey burger. Adding cheese, sauces, avocado, bacon etc will increase the calories. Sticking to veggies and mustard keeps it lower calorie.
How Many Calories in Ground Turkey Tacos?
The calorie count for a turkey taco comes from three main components – the taco shell, turkey, and taco toppings. Here are typical calorie estimates:
– 4 oz ground turkey: 130 calories cooked
– 1 taco shell: 50-80 calories
– Toppings like lettuce, tomato, salsa, cheese, sour cream: 50-100 calories total
So a typical turkey taco will have around 250-300 calories. You can reduce calories by using lettuce wraps instead of taco shells.
Calories in Ground Turkey Enchiladas
Meat and cheese enchiladas made with ground turkey and topped with sauce and cheese provide roughly:
– 4 oz cooked ground turkey: 130 calories
– 2 small corn tortillas: 100 calories
– 1/4 cup enchilada sauce: 25 calories
– 2 tbsp shredded cheese: 60 calories
So two small enchiladas have approximately 315 calories total. Veggie fillings like beans, rice, or peppers instead of meat can further reduce the calorie count.
Calories in Ground Turkey Chili
A hearty turkey chili with beans and vegetables will contain around:
– 1 cup cooked ground turkey: 260 calories
– 1 cup canned diced tomatoes: 50 calories
– 1/2 cup chopped onion: 40 calories
– 1 cup canned beans: 200-250 calories
– 1 cup chopped veggies like bell pepper or zucchini: 20 calories
– Chili powder and seasonings: Negligible
This equals around 600 calories per large bowl. Toppings like cheese, sour cream, or tortilla chips will add more calories.
Calories in Ground Turkey Pasta Sauce
Ground turkey can make a tasty, protein-packed Bolognese or pasta sauce. Here are the typical calories:
– 1 cup cooked turkey: 260 calories
– 1 cup tomato sauce or diced tomatoes: 100 calories
– 1/2 cup chopped onion and bell pepper: 60 calories
– 2 cloves garlic: 10 calories
– 2 tbsp oil for sauteing: 240 calories
– Herbs and seasonings: Negligible calories
A pasta sauce made with 1 cup cooked turkey and vegetables will have around 670 calories total. Served over 1 cup cooked pasta, this equals a meal of about 850 calories.
Calories in Ground Turkey and Rice
Ground turkey mixed into rice along with vegetables and seasonings makes a flavorful, protein-filled meal. For 1 cup each of the main ingredients, you’ll get:
– 1 cup cooked ground turkey: 260 calories
– 1 cup cooked brown rice: 220 calories
– 1 cup mixed veggies like peas, carrots, bell pepper: 60 calories
The total is around 540 calories for a turkey and rice bowl with plenty of veggies.
Calories in Ground Turkey Soup
Turkey soup can be an excellent low-calorie option, depending on the ingredients used. Here is an estimate for turkey noodle soup:
– 1 cup cooked ground turkey: 260 calories
– 1 cup chopped carrots and celery: 50 calories
– 1 cup chicken broth: 20 calories
– 1 cup cooked egg noodles: 220 calories
– Onion, herbs, seasoning: Negligible
The whole pot would have about 550 calories total. Served into a 1.5 cup bowl, the soup will be around 210 calories.
Calories in Ground Turkey Casserole
Casseroles allow you to pack plenty of turkey and vegetables into an easy baked dish. For a 9×13 casserole with these ingredients:
– 2 cups cooked ground turkey: 520 calories
– 2 cups broccoli florets: 100 calories
– 1 cup shredded cheddar cheese: 400 calories
– 1 cup milk: 100 calories
– 1/2 cup bread crumbs: 160 calories
You’ll end up with around 1280 calories total. If cut into 8 servings, each turkey broccoli casserole serving has about 160 calories.
Calories in Ground Turkey Lasagna
Here are the typical calorie counts for a hearty lasagna made with turkey:
– 1 cup ricotta cheese: 400 calories
– 1 cup cooked ground turkey: 260 calories
– 1 cup pasta sauce: 230 calories
– 9 lasagna noodles: 300 calories
– 1/2 cup shredded mozzarella: 180 calories
A lasagna made with these ingredients will have around 1370 calories total. Cut into 6 portions, each turkey lasagna serving contains about 228 calories.
Calories in Ground Turkey Shepherd’s Pie
For a shepherd’s pie topped with mashed potatoes:
– 1 lb ground turkey: 520 calories
– 2 cups mixed vegetables like carrots, peas, corn: 200 calories
– 2 cups mashed potatoes: 220 calories
This equals about 940 calories total. If split between 4 servings, each shepherd’s pie portion will come to around 235 calories.
Calories in Ground Turkey Loaf
A meatloaf made with lean ground turkey will provide roughly:
– 1 lb ground turkey: 520 calories
– 1 egg: 80 calories
– 1/2 cup bread crumbs: 160 calories
– 1/4 cup ketchup or barbecue sauce: 60 calories
– Onion, herbs, spices: Negligible
This equals about 820 calories total for a turkey meatloaf. Slice into 5 servings for meals of 164 calories each.
Calories in Ground Turkey Fried Rice
Turkey fried rice is a nutritious one-pan meal with about:
– 1 cup cooked ground turkey: 260 calories
– 2 cups cooked white rice: 440 calories
– 1 cup mixed diced veggies like carrot, onion, peas: 60 calories
– 2 eggs, scrambled: 140 calories
– 2 tbsp oil for sauteing: 240 calories
All together, this turkey fried rice will have around 1140 calories total. Portioned into 4 servings, each will come to about 285 calories.
Calories in Ground Turkey Sausage
Ground turkey can be seasoned and prepared like sausage. A link of turkey breakfast sausage may have around:
– Raw (3 oz): 230 calories
– Cooked (2.5 oz): 190 calories
The calories are similar to pork sausage. Flavors like maple, apple, or spinach and feta will not add significant calories.
Calories in Leftover Ground Turkey
Pre-cooked ground turkey leftovers can easily be repurposed into healthy new meals like:
– Turkey tacos: 300 calories
– Turkey chili: 210 calories per bowl
– Turkey fried rice: 285 calories per serving
– Turkey soup: 100-200 calories per bowl
– Turkey casserole: 200-300 calories per serving
Getting creative with leftovers is a great way to cut back on food waste while keeping your meals nutritious and low-calorie.
Low Calorie Ground Turkey Recipe Ideas
Here are some more recipe ideas that use lean ground turkey to keep calories controlled:
– Turkey taco lettuce wraps
– Zucchini turkey meatballs
– Turkey burger with sliced avocado
– Turkey and vegetable stuffed peppers
– Turkey bolognese over zucchini noodles
– Turkey cauliflower fried rice
– Turkey chili with butternut squash
– Asian turkey lettuce wraps
– Italian turkey and veggie soup
– Turkey stuffed portobello mushrooms
Tips for Cooking Low Calorie Ground Turkey
– Use 93% lean or 99% lean ground turkey
– Avoid frying in oil – use broth or nonstick pans
– Limit high-calorie mix-ins like cheese or creamy sauces
– Bulk up dishes with non-starchy veggies
– Use herbs, spices, mustard, salsa for flavor instead of sugar or salt
– Measure portions to keep servings controlled
– Substitute lettuce or veggie noodles for higher calorie carbs
– Freeze lean turkey in portions to prevent waste
Summary: How Many Calories are in Ground Turkey?
– 4 oz raw ground turkey (93% lean): 190 calories
– 4 oz cooked ground turkey: 130 calories
– 1 cup cooked ground turkey: 260 calories
– Calories can vary based on fat content (85% vs 93% lean)
– Cooking method impacts calories (fry vs bake)
– Better to weigh turkey before cooking for accuracy
In conclusion, ground turkey is a lean, versatile protein that can be used in everything from simple weeknight dinners to elaborate meals. Choosing 93% lean turkey, using dry cooking methods, and measuring portions makes it easy to control calories while enjoying delicious turkey dishes. Aim for around 130 calories per 4 oz cooked serving, or 260 calories per 8 oz cup.
