Meat

Ground Turkey

83Health
Score

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.

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Why Ground Turkey scores 83

Nutrient density32

Protein quality14

Fiber content0

Healthy fats7

Bioactive compounds7

Glycemic impact10

Top nutrients

Vitamin B1262.5Selenium50.2Niacin37.5Biotin33.3Zinc30.9

Nutrition

per_100g

203

Calories

27.4g

Protein

Carbs

10.4g

Fat

Fiber

Health benefits

Supports lean muscle mass preservation and strength maintenance during aging

strong evidence

High-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 rate

strong evidence

Rich 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 regulation

moderate evidence

Contains 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 markers

moderate evidence

Lower 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 inflammation

moderate evidence

Selenium acts as a cofactor for glutathione peroxidase, a major antioxidant enzyme that neutralizes reactive oxygen species and dampens pro-inflammatory cytokine production

Pairs well 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

Practical tips

·Best timing: post-workout
·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

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