45 kcal P 1.41g C 8.05g F 1.48g
🍗 Poultry Products
Calories in Turkey ground, 93% lean, 7% fat, pan-broiled crumbles
Pan-broiling 93% lean turkey crumbles triggers rapid Maillard browning across a massive surface area while maintaining surprising moisture.
220 kcal
What makes turkey ground so powerful?
Ground turkey's rise as a leaner alternative to beef often masks a culinary challenge: poultry lacks the abundant intramuscular fat and myoglobin found in beef. At 93% lean, this turkey contains just enough fat to facilitate heat transfer and prevent the proteins from seizing into tough, dry crumbles during pan-broiling. When turkey meat hits a hot pan, the amino acids and reducing sugars on its surface undergo the Maillard reaction, generating hundreds of volatile flavor compounds that mimic savory roasted notes. However, because turkey has lower levels of myoglobin than beef, it cooks faster and its proteins denature at a slightly lower temperature threshold. Overcooking by even a few degrees causes the muscle fibers to contract tightly, squeezing out moisture. Pan-broiling crumbles specifically maximizes surface area exposure, allowing the Maillard reaction to occur across more of the meat, yielding a deeply savory flavor profile that compensates for the milder inherent taste of lean poultry.
Maillard Reaction
Pan-broiling maximizes surface area for browning, creating complex savory flavors through amino acid reactions.
Moisture Retention
The 7% fat content provides just enough lubrication to prevent the lean proteins from drying out.
Low Myoglobin
Turkey's lower myoglobin levels mean it cooks faster than beef, requiring careful temperature monitoring.
💡 When & how to use it
To prevent the lean crumbles from drying out, avoid pressing them into the pan, which squeezes out natural juices. Cook over medium-high heat just until no pink remains, as poultry proteins toughen rapidly past 165°F. For optimal nutrient absorption and flavor balance, fold the cooked crumbles into dishes featuring vitamin C-rich ingredients like tomatoes or bell peppers; the acidity helps brighten the meat's mild flavor while aiding iron absorption. Store raw ground turkey in the coldest part of the fridge and use within two days, or freeze for up to three months.
Calories by Serving Size
100g
220 kcal
P 27.1g C 0g F 11.6g
1 paired cooked w (155g)
341 kcal
P 42g C 0g F 18g
200g
440 kcal
P 54.2g C 0g F 23.2g
50g
110 kcal
P 13.6g C 0g F 5.8g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 220
% Daily Value*
Total Fat 11.6g 15%
Saturated Fat 2.97g 15%
Trans Fat 0.14g
Cholesterol 104mg 35%
Sodium 90mg 4%
Total Carbohydrate 0g 0%
Protein 27.1g 54%
Calcium 31mg 2%
Iron 1.56mg 9%
Potassium 304mg 6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Turkey ground fit your daily goals?
44 min
Walking to burn 220 kcal
11%
of 2,000 kcal daily goal
27.1g
protein (54% of daily 50g)
9
servings until 2,000 kcal
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Frequently Asked Questions
How many calories are in Turkey ground, 93% lean, 7% fat, pan-broiled crumbles?
Turkey ground, 93% lean, 7% fat, pan-broiled crumbles contains 220 calories per 100g. A standard serving of 1 paired cooked w (155g) provides 341 calories. It is relatively calorie-dense, so portion control is important.
How much protein does Turkey ground, 93% lean, 7% fat, pan-broiled crumbles have?
Turkey ground, 93% lean, 7% fat, pan-broiled crumbles provides 27.1g of protein per 100g, which is 54% of the 50g daily recommended value. It is an excellent source of protein.
How many carbs are in Turkey ground, 93% lean, 7% fat, pan-broiled crumbles?
Turkey ground, 93% lean, 7% fat, pan-broiled crumbles contains 0g of carbohydrates per 100g .
Is Turkey ground, 93% lean, 7% fat, pan-broiled crumbles good for weight loss?
Turkey ground, 93% lean, 7% fat, pan-broiled crumbles has 220 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately. Its high protein content (27.1g/100g) helps with satiety.
How do I track Turkey ground, 93% lean, 7% fat, pan-broiled crumbles calories accurately?
The easiest way to track turkey ground is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
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