Ground Beef vs Ground Turkey
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Beef (Ground, Raw) vs Turkey (Ground, 93% Lean / 7% Fat, Raw): nutrition per 100 g
| Per 100 g | Beef (Ground, Raw) | Turkey (Ground, 93% Lean / 7% Fat, Raw) |
|---|---|---|
| Calories | 185 kcal | 153 kcal |
| Protein | 18.2 g | 17.3 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 12.9 g | 9.6 g |
| Fibre | 0 g | 0 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Beef (Ground, Raw) | Turkey (Ground, 93% Lean / 7% Fat, Raw) |
|---|---|---|
| Calcium, Ca | 7.14 mg | 23.63 mg |
| Choline, total | 66.1 mg | 53 mg |
| Copper, Cu | 0.06 mg | 0.08 mg |
| Folate, DFE | 6 ug | 7 ug |
| Folate, food | 6 ug | 7 ug |
| Folate, total | 6 ug | 7 ug |
| Iron, Fe | 2.13 mg | 1.09 mg |
| Magnesium, Mg | 16.49 mg | 17.3 mg |
| Manganese, Mn | 0 mg | 0.02 mg |
| Niacin | 5.07 mg | 5.42 mg |
| Pantothenic acid | 0.6 mg | 1 mg |
| Phosphorus, P | 148 mg | 162 mg |
| Potassium, K | 281.4 mg | 246.3 mg |
| Riboflavin | 0.15 mg | 0.19 mg |
| Selenium, Se | 16.6 ug | 19 ug |
| Sodium, Na | 61.64 mg | 80.18 mg |
| Thiamin | 0.04 mg | 0.07 mg |
| Vitamin A, IU | 14 iu | 73 iu |
| Vitamin A, RAE | 4 ug | 22 ug |
| Vitamin B-12 | 2.21 ug | 1.2 ug |
| Vitamin B-6 | 0.37 mg | 0.35 mg |
| Vitamin D (D2 + D3) | 0.1 ug | 0.4 ug |
| Zinc, Zn | 4.19 mg | 2.95 mg |
Beef (Ground, Raw) is higher in fat. Turkey (Ground, 93% Lean / 7% Fat, Raw) is the leaner, lower-calorie choice. That makes Beef (Ground, Raw) more relevant when you want a richer, higher-fat option, and Turkey (Ground, 93% Lean / 7% Fat, Raw) when you want a lighter, lower-calorie option.
Full nutrition facts: Beef (Ground, Raw) · Turkey (Ground, 93% Lean / 7% Fat, Raw)
Bottom line
Per 100 g, Beef (Ground, Raw) provides 185 kcal, 18.2 g protein and 12.9 g fat; Turkey (Ground, 93% Lean / 7% Fat, Raw) provides 153 kcal, 17.3 g protein and 9.6 g fat.
That is a difference of 32 kcal and 3.3 g of fat per 100 g, before anything is added in the pan.
The usual swap is made for fat, and at 93% lean the turkey does cut it. What it also cuts is the beefy flavour that carries a chili or a bolognese, so most cooks compensate with more onion, tomato and spice. Both need a hot pan and little stirring to brown rather than steam.
In short: for protein per calorie, ground turkey. If that is not the deciding factor, pick by the dish, the price and how you plan to cook it.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.