Ground turkey and lean beef are the two go-to choices for anyone building a lighter burger, meatball or bolognese — both marketed as the “healthier” ground meat, though the numbers don’t always back that up as clearly as you’d expect.
| Nutrient | Ground Turkey | Lean Beef (95% lean) |
|---|---|---|
| Calories | 153 kcal | 137 kcal |
| Protein | 17.3 g | 21.4 g ✓ |
| Total Carbohydrate | 0 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Total Sugars | 0 g | 0 g |
| Total Fat | 9.59 g | 5 g |
| Saturated Fat | 2.26 g | 2.18 g ✓ |
| Sodium | 80.2 mg | 66 mg ✓ |
Notable compounds in each
Ground Turkey
When to choose each
Reach for 95% lean beef when protein density and lower sodium are the priority — a well-trimmed lean beef mince can actually edge out standard ground turkey on both counts, which surprises people expecting turkey to win by default. Reach for ground turkey for its milder flavour and versatility in dishes where beef’s stronger taste isn’t wanted. The lesson either way: check the fat percentage on the label, since “ground turkey” and “ground beef” both span a wide range depending on how lean the cut is.
Common questions
Is ground turkey always leaner than ground beef? Not necessarily — it depends entirely on the fat percentage of each. A lean 95% beef mince can be lower in fat than a standard (not extra-lean) ground turkey, which often includes darker meat and skin.
Which is better for iron? Beef generally carries more iron, and it’s the more readily absorbed haem form, which is one reason red meat is often specifically recommended for iron-deficiency concerns.
Nutrition values are USDA FoodData Central approximations — see our editorial approach for how we source and verify data.