Ground Turkey
Ground turkey is a lean poultry protein rich in B vitamins, selenium, and high-quality amino acids essential for muscle maintenance and metabolic health. It offers a lower-fat alternative to beef while providing comparable protein density.
Variants (2)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Vitamin B121.3 mcg53% DV
- Niacin5.1 mg32% DV
- Vitamin B60.38 mg23% DV
- Selenium23.5 mcg43% DV
- Zinc2.9 mg26% DV
- Phosphorus208.3 mg17% DV
- Iron1.4 mg8% DV
- Potassium238.0 mg5% DV
- Saturated Fat2.3 g
- Glutathione~13 mg
Score · 78/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B1263% DV
- Selenium50% DV
- Niacin38% DV
- Zinc31% DV
- Vitamin B627% DV
Overview
Ground turkey comes from domesticated turkeys native to North America, now consumed globally as a nutritious protein source. Per 100g of ground turkey (93/7 lean), it typically contains 20-22g of protein, 10-12g of fat, and negligible carbohydrates, making it a staple for those prioritizing muscle preservation and metabolic efficiency. The nutrient profile is notable for B6, B12, niacin, and selenium—cofactors critical for energy metabolism, nervous system function, and antioxidant defense. Turkey meat contains tryptophan, a precursor to serotonin and melatonin, supporting mood regulation and sleep quality. The selenium content (30-35 mcg per 100g) supports thyroid function and reduces oxidative stress markers associated with aging. Ground turkey's lower saturated fat content compared to beef (approximately 3-4g per 100g) makes it favorable for cardiovascular health. The high protein-to-calorie ratio supports satiety and metabolic rate, critical for maintaining healthy body composition during aging. Regular consumption has been associated with improved lipid profiles and reduced inflammation markers in observational studies.
Health Benefits (5)
- Supports lean muscle mass preservation and strength maintenance during agingstrongHigh-quality complete protein (22g per 100g) provides all essential amino acids, particularly leucine, which activates mTOR signaling for muscle protein synthesis and counteracts age-related sarcopenia
- Enhances thyroid function and metabolic ratestrongRich in selenium (31 mcg/100g) and zinc, which are cofactors for thyroid peroxidase and support T3 and T4 hormone production, maintaining mitochondrial efficiency
- Improves sleep quality and mood regulationmoderateContains tryptophan, which the body converts to 5-HTP and serotonin; also provides B6 (niacin) needed for serotonin synthesis, supporting circadian rhythm stability
- Reduces cardiovascular disease risk markersmoderateLower saturated fat content (3-4g/100g vs. 9-10g in ground beef) and high niacin content support healthy LDL and triglyceride levels while improving endothelial function
- Provides antioxidant protection and reduces inflammationmoderateSelenium acts as a cofactor for glutathione peroxidase, a major antioxidant enzyme that neutralizes reactive oxygen species and dampens pro-inflammatory cytokine production
Food Pairings
- ·Pair with cruciferous vegetables (broccoli, Brussels sprouts) because sulfur compounds enhance glutathione production, amplifying selenium's antioxidant effects
- ·Combine with tomato-based dishes because lycopene and turkey's selenium work synergistically to reduce oxidative stress in cardiovascular tissue
- ·Mix with mushrooms (especially shiitake) because ergothioneine in mushrooms plus turkey's B vitamins enhance mitochondrial energy production and cognitive function
- ·Serve with bell peppers because vitamin C from peppers enhances iron absorption from turkey, supporting oxygen transport and energy metabolism
Practical Tips
- ·Select 93/7 or 94/6 lean ground turkey to minimize saturated fat intake while maintaining protein density; avoid 85/15 varieties which contain excess fat
- ·Store ground turkey in the coldest part of your refrigerator (32-35°F) and use within 1-2 days, or freeze at 0°F for up to 3 months to prevent bacterial proliferation
- ·Cook ground turkey to 165°F (74°C) internal temperature to eliminate pathogens like Salmonella while preserving heat-sensitive B vitamins by using lower-heat simmering rather than high-heat browning
- ·Drain excess fat after browning to reduce saturated fat content by 25-30%; save the rendered fat for vegetable cooking rather than discarding
- ·Incorporate ground turkey into overnight-cooked preparations (slow cooker, stews) to enhance protein bioavailability through gentle hydrolysis of muscle fibers
Optimal Timing
Post-workout (within 30-120 minutes) when mTOR sensitivity is elevated, ground turkey's complete amino acid profile and leucine content optimally stimulate muscle protein synthesis and replenish muscle glycogen via amino acid-driven pathways
- · late evening in high-fat preparations, as saturated fat may impair sleep quality if consumed within 3 hours of bedtime
Can be consumed anytime for general protein needs; post-workout timing is optimal for muscle adaptation and longevity-focused body composition maintenance
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other meats
Per 100 g of the default form. Bars show how much higher or lower ground turkey is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about ground turkey
What is ground turkey?
Ground Turkey is classified as a meat. Ground turkey is a lean poultry protein rich in B vitamins, selenium, and high-quality amino acids essential for muscle maintenance and metabolic health.
Is ground turkey healthy?
Ground Turkey scores 78/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin B12, Selenium, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is ground turkey high in protein?
Yes — it's a high-protein food. A 85 g serving provides about 23.3 g of protein (~47% of the 50 g daily value).
Is ground turkey high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in ground turkey?
In a 85 g serving, ground turkey is highest in Vitamin B12 (~53% DV), Selenium (~43% DV), Niacin (~32% DV), Zinc (~26% DV), Vitamin B6 (~23% DV).
Is ground turkey keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
When is the best time to eat ground turkey?
Best after a workout. Post-workout (within 30-120 minutes) when mTOR sensitivity is elevated, ground turkey's complete amino acid profile and leucine content optimally stimulate muscle protein synthesis and replenish muscle glycogen via amino acid-driven pathways
How much ground turkey should I eat?
A typical serving is around 85 g (~173 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating ground turkey alongside several other meat sources.
What pairs well with ground turkey?
Ground Turkey pairs nicely with: Pair with cruciferous vegetables (broccoli, Brussels sprouts) because sulfur compounds enhance glutathione production, amplifying selenium's antioxidant effects; Combine with tomato-based dishes because lycopene and turkey's selenium work synergistically to reduce oxidative stress in cardiovascular tissue; Mix with mushrooms (especially shiitake) because ergothioneine in mushrooms plus turkey's B vitamins enhance mitochondrial energy production and cognitive function; Serve with bell peppers because vitamin C from peppers enhances iron absorption from turkey, supporting oxygen transport and energy metabolism.
Supplements that mirror Ground Turkey's nutrient profile
Encyclopedia entries that supply the same signature nutrients ground turkey contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Ground Turkey
These are the nutrients ground turkeycontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.