Ground Turkey vs Ground Beef: Complete Macro Comparison

Ground turkey has earned a reputation as the “healthier” choice, but is it really that different from ground beef? The answer depends entirely on the lean percentage of each—and most people get this comparison wrong.

Here’s the truth: at the same lean percentage, ground turkey and ground beef have nearly identical macros. The real question isn’t “turkey vs beef” but “what lean percentage fits your goals?”

This guide breaks down the complete comparison so you can make an informed choice.

Quick Comparison Table

Here’s the head-to-head breakdown per 100g cooked (both 93% lean):

Nutrient	Ground Turkey (93% Lean)	Ground Beef (93% Lean)
Calories	170	196
Protein	27g	27g
Carbs	0g	0g
Fat	7g	9g
Saturated Fat	2g	3.5g
Cholesterol	95mg	80mg
Iron	1.5mg	2.5mg

Winner for leanness: Ground turkey (slightly) Winner for flavor: Ground beef (for most people)

Detailed Macro Breakdown by Lean Percentage

The lean percentage is everything. Here’s how both meats compare across the spectrum:

Ground Turkey by Lean Percentage (per 100g cooked)

Lean %	Calories	Protein	Fat	Best For
99% (extra lean)	140	30g	1.5g	Maximum protein, cutting
93% (lean)	170	27g	7g	Balanced, most versatile
85%	219	24g	13g	Better flavor, bulking

For complete nutrition information, see our guide to turkey macros.

Ground Beef by Lean Percentage (per 100g cooked)

Lean %	Calories	Protein	Fat	Best For
95% (extra lean)	174	28g	6g	Maximum protein
93% (lean)	196	27g	10g	Balanced option
90%	217	26g	12g	Good flavor/macro balance
85%	250	25g	17g	Burgers, flavor
80%	274	24g	19g	Juicy burgers

For complete nutrition information, see our guide to ground beef macros.

Side-by-Side at Each Level

Lean %	Turkey Calories	Beef Calories	Difference
93%	170	196	Turkey -14%
90%	~190	217	Turkey -12%
85%	219	250	Turkey -12%

Key insight: Ground turkey is consistently 12-14% leaner at any given percentage. The advantage is real but modest.

Which Is Better for Weight Loss?

Winner: Lean ground turkey (slight edge)

For weight loss, you want maximum protein with minimum calories:

Per 100g cooked:

Comparison	Calories	Protein	Protein per Calorie
99% lean turkey	140	30g	0.21g
93% lean turkey	170	27g	0.16g
95% lean beef	174	28g	0.16g
93% lean beef	196	27g	0.14g

Extra-lean turkey provides the most protein per calorie, but 93% lean turkey and 95% lean beef are nearly identical.

Practical weight loss strategy:

1. Choose 93%+ lean for either meat
2. Don’t add extra oil when cooking lean meat
3. Use cooking methods that don’t add fat (baking, grilling)
4. Drain any fat after browning

The real factor: Lean percentage matters more than meat type. 93% lean beef is better than 85% turkey for weight loss.

Use our macro calculator to determine your protein needs during weight loss.

Which Is Better for Muscle Gain?

Winner: Either works—choose by preference

For building muscle, both meats deliver high-quality protein. The choice comes down to secondary factors:

Ground turkey advantages:

• Slightly leaner at same percentages
• Lower saturated fat
• May be easier to eat in volume

Ground beef advantages:

• More iron (important for performance)
• More zinc (supports testosterone)
• Natural creatine content
• Better flavor (may improve adherence)

Muscle-building reality: At 0.8-1g protein per pound bodyweight, you’ll build muscle with either meat. The nutritional differences are minor compared to total protein intake and training.

Bulking strategy: When adding muscle, 85-90% lean works fine—you need the calories anyway, and the extra fat improves taste and cooking.

For complete muscle-building nutrition, read our guide on macros for muscle gain.

Which Is Better for Keto/Low-Carb?

Winner: Tied (both are zero-carb)

Neither ground meat contains carbohydrates, making both perfect for keto:

Meat	Carbs	Keto Compatible
Ground turkey (any %)	0g	✓
Ground beef (any %)	0g	✓

Keto considerations:

• Higher-fat versions (80-85% lean) provide more fat for ketosis
• Ground beef’s higher fat content may help hit keto fat targets
• Either meat works as a protein base

Keto tip: On keto, you may actually prefer 80-85% lean ground beef—the extra fat helps maintain ketosis and improves satiety.

For understanding how protein fits into keto, read our guide on what macronutrients are.

Taste and Cooking Considerations

Ground Turkey

Flavor profile:

• Mild, slightly bland
• Takes on seasoning well
• Neutral (some say “plain”)

Texture:

• Can be dry, especially lean versions
• Slightly grainy when overcooked
• Less juicy than beef

Cooking tips:

• Don’t overcook (use a thermometer, 165°F)
• Add moisture: diced onions, olive oil, tomato sauce
• Season generously—turkey needs more help
• Mix with bread crumbs or egg for meatballs/burgers

Best uses:

• Heavily seasoned dishes (tacos, chili)
• Casseroles and pasta sauces
• Meatballs (with binder)
• When you want the meat to blend in

Ground Beef

Flavor profile:

• Rich, beefy, savory
• Strong umami flavor
• Satisfying on its own

Texture:

• Juicier, especially higher-fat versions
• Holds together well
• More forgiving of overcooking

Cooking tips:

• Brown properly for flavor (don’t crowd the pan)
• Drain excess fat if watching macros
• Let rest briefly after cooking for juiciness
• Season simply—the beef flavor carries itself

Best uses:

• Burgers (needs fat for juiciness)
• Meatloaf
• Dishes where beef flavor is the star
• When you want satisfying, meaty taste

Cost Comparison

Meat Type	Average Price/lb
Ground turkey (93% lean)	$4.00-5.00
Ground turkey (99% lean)	$5.50-7.00
Ground beef (93% lean)	$5.00-6.50
Ground beef (90% lean)	$4.50-5.50
Ground beef (80% lean)	$3.50-4.50

Winner: Ground turkey (usually)

Ground turkey is typically 10-20% cheaper than ground beef at comparable lean percentages. However, 80% lean ground beef is often the cheapest option if you don’t need maximum leanness.

Budget tip: Buy in bulk and freeze. Ground meat freezes well for 3-4 months.

Micronutrient Comparison

Beyond macros, these meats have different vitamin and mineral profiles:

Nutrient	Ground Turkey	Ground Beef	Winner
Iron	1.5mg	2.5mg	Beef
Zinc	3mg	5mg	Beef
B12	1.5mcg	2.5mcg	Beef
Selenium	22mcg	18mcg	Turkey
Niacin	6mg	5mg	Turkey
Creatine	Minimal	~0.4g/100g	Beef

Ground beef wins on: Iron, zinc, B12, creatine Ground turkey wins on: Selenium, niacin (marginally)

For athletes and lifters, ground beef’s higher iron, zinc, and natural creatine content may provide slight performance advantages.

Which Is Healthier Overall?

This is where marketing myths meet reality:

The turkey myth: Many people believe ground turkey is dramatically healthier than beef. It’s not—when comparing equal lean percentages, the differences are modest.

Actual health comparison (93% lean versions):

• Turkey: 2g less fat, 1.5g less saturated fat
• Beef: More iron, zinc, B12

The verdict: Both are healthy, complete proteins. Ground turkey has a slight edge on fat content; ground beef has a slight edge on micronutrients. Neither is dramatically “healthier” than the other.

What actually matters for health:

1. Total diet quality (not one food)
2. Lean percentage chosen
3. Cooking methods
4. What you add to it

Choosing 93% lean ground turkey instead of 80% lean ground beef makes a real health difference. Choosing 93% turkey over 93% beef makes a marginal one.

Winner by Goal

Goal	Best Choice	Why
Weight Loss	Lean ground turkey	Slightly fewer calories at same lean %
Muscle Gain	Either	Both provide complete protein
Keto	Higher-fat beef	More fat for ketosis
Budget	Ground turkey	Usually 10-20% cheaper
Iron/Zinc	Ground beef	Significantly more
Lowest Calorie	99% lean turkey	140 cal per 100g
Best Taste	Ground beef	Richer, more satisfying
Versatility	Ground turkey	Milder flavor adapts

The Bottom Line

The ground turkey vs ground beef debate is simpler than it seems: at the same lean percentage, they’re nearly identical.

Choose ground turkey if:

• Every calorie counts (cutting)
• Budget is a concern
• You prefer milder flavor
• You season heavily anyway

Choose ground beef if:

• Taste and satisfaction matter
• You need more iron/zinc
• You want natural creatine
• Juiciness is important

Best approach: Use both. Ground turkey for everyday meal prep where calories matter. Ground beef when you want something more satisfying. The lean percentage you choose matters more than which animal it came from.

Final tip: Always check the lean percentage on the package. “Ground turkey” without a percentage could be 85% lean (with skin added), while “extra lean ground beef” at 95% would actually be leaner.

Frequently Asked Questions

Which has more protein, ground turkey or ground beef? At the same lean percentage, they’re nearly identical—about 27g protein per 100g cooked for 93% lean versions. The protein difference is negligible when comparing equal leanness.

Is ground turkey healthier than ground beef? Ground turkey is slightly leaner when comparing the same lean percentages—93% lean turkey has 7g fat vs 9g for 93% lean beef. But the difference is small. Both are healthy protein sources.

Which is better for weight loss, ground turkey or ground beef? Lean ground turkey (93-99%) has a slight edge due to lower fat and calories. However, lean ground beef is nearly as good. The lean percentage matters more than the meat type.

Why is ground turkey so dry when cooked? Ground turkey, especially 99% lean, has very little fat to keep it moist. Add moisture back with olive oil, diced onions, or tomato sauce. Or choose 93% lean for better texture.

Which tastes better, ground turkey or ground beef? Ground beef has a richer, more robust flavor most people prefer. Ground turkey is milder and blander, which can be an advantage in heavily seasoned dishes.

Can I substitute ground turkey for ground beef in recipes? Yes, in most recipes. For best results, choose the same lean percentage as the beef called for. Season generously—turkey’s mild flavor needs more help.

Which is cheaper, ground turkey or ground beef? Ground turkey is usually 10-20% cheaper than ground beef at the same lean percentage. Prices vary by region and availability.

Does ground beef have more iron than ground turkey? Yes, ground beef has about 2.5mg iron per 100g vs 1.5mg for turkey. Beef is a better source of heme iron, which is more easily absorbed.