I can still remember standing in the meat department looking at the healthier choice ground turkey. I had been buying ground beef for years and loved everything about red meat. But, I wanted to be healthy. I wanted to be a better mom by feeding my kids better food, but the ground turkey didn’t look appealing nor did it sound tasty. A ground turkey burger? The old fashioned ground beef burger cooked medium well over a charcoal grill is what I grew up on! It isn’t always easy to put the ground turkey in my grocery cart.
Wait! Don’t give up on that ground beef just yet!
Making the choice between ground turkey and ground beef is a matter of personal preference and reading the labels!
Did you know ground turkey can be WORSE than ground beef?
USDA reports 4 oz of Ground Turkey has 170 calories, 9 grams of fat.
Butterball Turkey has 230 calories, 17 grams of fat, which is 65% of calories from fat.
Surprised? I sure was.
So this is the deal…you have to read the labels. Not all ground turkey is created equally.
You are probably thinking what I thought….ohhh yeah, of course, there is dark meat and fat, even on turkey. We can’t assume the ground turkey is from the leanest part of the turkey.
Whole Foods grinds their own turkey for great quality of 85 calories, less than 1 gram of fat by using white meat and/or lean dark meat.
Another option to consider is grinding your own turkey breasts in a food processor. It only takes a couple of pulses and viola` — lean ground turkey. You should add about a tablespoon of olive oil per pound or it will be very dry once cooked. By adding the olive oil, you will only be adding 4 grams of fat per serving.
So how exactly does the ground turkey compare to ground beef?
4 ounces of ground beef at 80/20 has 284 calories with 22 grams of fat.
4 ounces of ground beef at 90/10 is at 197 calories with 22.4 grams of fat, 4.5 saturated fat.
Let’s compare 93/7 ground turkey vs 93/7 ground beef.
As you can see, ground beef is not as evil as it is often portrayed. Ground beef has a place in your diet when needed, just as ground turkey is beneficial also.
Imagine my joy when I found out I did not have to give up on the summer taste of the perfectly grilled ground beef cheeseburger!
So, when do I choose ground turkey over ground beef? I like using ground turkey in dishes such as spaghetti, tacos, and one of my favorite recipes, Seasoned Turkey Burgers (recipe below). I will always love ground beef burgers, but on occasion will also eat a turkey burger. There are recipes when ground beef tastes much better than the turkey would. Such as homemade Sloppy Joes and Chili. We usually only eat ground beef on occasion – maybe once a month. Moderation is the key. Eating ground beef every meal or every day isn’t a good choice.
As long as you choose the leanest ground beef, and have it sparingly, there is no need for guilt! The healthier you can still enjoy your charcoal grilled beef burger!
Seasoned Turkey Burgers
1 1/2 lbs ground turkey
2 teas paprika
2 teas chili powder (can adjust for preference)
2 Tab dried chopped parsley
2 teas ground cumin
Mix all together and cook until done. Top with favorite condiments.
This is my favorite recipe for ground turkey burgers. Such a quick and easy recipe with so much flavor! It is great with or without a bun!
So which is the victor? Ground turkey or ground beef? Both have a place at your table when appropriate!
photo credit: Turkey and cranberry burger from Ingrid’s in Whistler via photopin (license)
photo credit: Poultry labels – to understand what’s in our food 19433 via photopin (license)