FoodScore
0/ 100
Goodmeat· 100 g

Turkey Ground 93 Lean Cooked

Turkey Ground 93 Lean Cooked scores well due to its high protein content and favorable fat profile, despite a penalty for trace trans fat.

  • This ground turkey is a good source of protein, providing 17.34g per 100g serving.
  • It is minimally processed, classified as NOVA 1, making it a whole food choice.
  • The food contains 9.59g total fat, with a relatively low 2.26g of saturated fat.
  • A 100g serving contributes 27% of the Daily Value for zinc.
  • The FoodScore of 64/100 indicates a good nutritional profile overall.
  • Scores +4 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
17.34g
35% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
80.18mg
3% of Daily Value
+
What it brings to the table
Protein (17.3g)+10
Micronutrients (Phosphorus, Zinc)+4
Healthy fat profile+10
Whole food (NOVA 1)+10
−
What holds it back
Trans fat present-20

Why it scores 64

Turkey Ground 93 Lean Cooked achieves a FoodScore of 64 out of 100, placing it in the 'Good' category. This score is primarily driven by several positive nutritional attributes. It receives a significant bonus for its high protein content, delivering 17.34g per 100g, which is a substantial portion of daily needs. The food also benefits from a favorable fat profile, with a relatively low amount of saturated fat and no added sugar, contributing positively to its score. As a minimally processed whole food (NOVA class 1), it earns additional points, aligning with dietary guidelines that emphasize whole, unprocessed foods. Furthermore, the presence of key micronutrients like phosphorus and zinc also adds to its bonus points. However, the score is notably impacted by a penalty due to the presence of trans fat, even in a small amount (0.08g), which is a factor that reduces its overall score. Eliminating this trace amount of trans fat would further improve its FoodScore.

Health benefits

What the nutrients in turkey ground 93 lean cooked actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Turkey ground 93 lean cooked is an excellent source of high-quality protein, which is crucial for building and repairing muscle tissue. Each 100g serving provides 17.34g of protein, contributing significantly to the daily protein intake recommended for maintaining muscle mass, especially for active individuals. Protein also plays a vital role in enzyme production and hormone regulation. Including lean turkey in your diet can help meet your protein needs without excessive intake of saturated fats, supporting lean muscle development and recovery after physical activity.

Contributes to Immune Function

This ground turkey is a notable source of zinc, an essential mineral that plays a critical role in immune system function. A 100g serving provides 2.95mg of zinc, which is 27% of the Daily Value. Zinc is involved in numerous cellular processes, including immune cell development and function, and its adequate intake is important for the body's ability to fight off infections. Research supports that sufficient zinc intake helps maintain a robust immune response. Including foods rich in zinc like lean turkey can be a beneficial part of a diet aimed at supporting overall immune health.

Aids in Weight Management

With 17.34g of protein per 100g serving, lean ground turkey can be a valuable food for weight management. Protein is known for its satiating effect, helping individuals feel fuller for longer, which can reduce overall calorie intake. This can be particularly beneficial for those looking to manage their weight or reduce snacking. Additionally, the relatively low calorie count for its protein density makes it an efficient way to consume essential nutrients. Pairing lean protein with fiber-rich vegetables can further enhance satiety and support healthy eating patterns.

Supports Bone Health

Lean ground turkey contributes to bone health through its content of essential minerals like phosphorus and magnesium. While not a primary source of calcium, phosphorus is a major component of bones and teeth, working in conjunction with calcium to maintain their structure and strength. Magnesium also plays a role in bone formation and helps regulate calcium and vitamin D levels. Including foods like turkey that provide these bone-supporting minerals can contribute to a balanced diet that promotes strong bones throughout life, reducing the risk of conditions like osteoporosis.

How to eat it

Ground turkey is a versatile and popular protein source in the American diet, often used as a leaner alternative to ground beef. It's commonly cooked by browning in a pan and can be incorporated into a wide variety of dishes. Its mild flavor makes it adaptable to many cuisines and seasoning profiles. A typical serving size of 100g (about 3.5 ounces) provides a substantial amount of protein, making it a satisfying component of a meal.

When browning ground turkey, break it up with a spoon as it cooks to ensure even browning and a consistent texture for dishes like tacos or chili.
To enhance flavor and moisture, consider adding finely diced vegetables like onions, bell peppers, or mushrooms while cooking the ground turkey.
Store raw ground turkey in the coldest part of your refrigerator and cook within 1-2 days, or freeze for longer storage to maintain food safety.
Pair cooked ground turkey with a generous portion of fiber-rich vegetables and whole grains to create a balanced and nutrient-dense meal.
Use lean ground turkey in recipes like meatballs, meatloaf, or burger patties as a lower-saturated fat alternative to ground beef.
Things to keep in mind

For most healthy adults, lean ground turkey is generally considered safe and well-tolerated when consumed in normal serving sizes. There are no widely documented common allergies specific to turkey meat, though any food can potentially cause an allergic reaction. Individuals with gout may need to moderate their intake of purine-rich foods, including turkey, as purines can contribute to uric acid levels. As with all poultry, proper handling and cooking to an internal temperature of 165°F (74°C) are crucial to prevent foodborne illness from bacteria like Salmonella.

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Reader questions
Is Turkey Ground 93 Lean Cooked a healthy food choice?
Yes, Turkey Ground 93 Lean Cooked is generally considered a healthy food choice. It scores 64/100 on FoodScore, indicating a good nutritional profile. It's an excellent source of protein, providing 17.34g per 100g, and is relatively low in saturated fat. Its status as a minimally processed food (NOVA 1) also contributes to its healthfulness.
Is lean ground turkey good for weight loss?
Lean ground turkey can be very beneficial for weight loss. Its high protein content (17.34g per 100g) promotes satiety, helping you feel full and potentially reducing overall calorie intake. Choosing lean varieties helps manage fat intake, making it a calorie-efficient way to get essential nutrients while working towards weight goals.
Is Turkey Ground 93 Lean Cooked an ultra-processed food?
No, Turkey Ground 93 Lean Cooked is not an ultra-processed food. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This classification indicates that it retains its natural integrity and is not altered with industrial ingredients or processes that characterize ultra-processed foods.
How should I cook ground turkey to ensure it's safe to eat?
To ensure ground turkey is safe to eat, it should be cooked to an internal temperature of 165°F (74°C). Use a meat thermometer inserted into the thickest part of the cooked meat to verify. Browning it in a pan until no pink remains is a common method, but always confirm with a thermometer for food safety.
What are some good alternatives to lean ground turkey?
Good alternatives to lean ground turkey include lean ground chicken, which has a similar nutritional profile and versatility. For plant-based options, lentils, black beans, or tempeh can provide comparable protein and fiber, offering different textures and flavors for various recipes.
Does lean ground turkey provide important micronutrients?
Yes, lean ground turkey provides several important micronutrients. A 100g serving offers 27% of the Daily Value for zinc, which is vital for immune function. It also contains notable amounts of potassium (246.3mg), iron (1.09mg), and magnesium (17.3mg), all contributing to overall bodily functions and health.
Can I use lean ground turkey in place of ground beef in recipes?
Absolutely. Lean ground turkey is a popular substitute for ground beef in many recipes, including tacos, chili, pasta sauces, and casseroles. It offers a leaner protein option with a milder flavor, which can be easily seasoned to match the dish. Adjust cooking times slightly as turkey may cook faster than beef.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2514747)Updated 2026-04-20