Pick Your Protein: Turkey or Beef

There are plenty of protein options to consider when making a burger. Ground beef and ground turkey are some of the more common options, each offering different nutritional benefits.

Based on your health goals, the best burger meat choice for you may differ.

About Lean-to-Fat Ratios in Ground Meat

Whether ground turkey, ground beef or another ground meat like ground lamb or pork, you’ve likely noticed a fraction or ratio as part of the name: 93/7, 80/20, 85/15, etc. This number is referred to as a lean-to-fat ratio and it tells customers what percentage of the product is lean meat compared to what percentage of the product is fat.

To ensure a consistent product, meat processors start by separating the leftover lean meat (muscle) of the animal from the fat. These trimmings are then combined in a specified ratio and ground together into one product. So in the case of a product with an 80/20 ratio, 80% of the mix is lean meat and 20% of the mix is fat.

The Role of Fat in Ground Meat

Different cooking applications require different amounts of fat. Fat provides tenderness, moisture, and flavor to a dish.

Sometimes, a higher fat percentage is necessary for foods that could dry out or that really want to highlight the meat’s flavor. Many restaurants use a 73/27 lean-to-fat ratio for their burgers for this reason.

Other times, less fat is needed. This may be in dishes where fat or moisture is being added in elsewhere, like those that use additional oil, or when less grease is desired in a dish.

Nutritional Benefits of Beef and Turkey

Like most ground meats, both beef and turkey provide essential nutrients. These are nutrients are bodies require to function but cannot create, so we must source them elsewhere (typically food). Some of these essential nutrients include:

• Protein
• B Vitamins, including choline, B6, B12, niacin and riboflavin
• Minerals, including iron, choline, phosphorus, zinc and selenium

The two are actually pretty comparable when considering ground turkey versus ground beef of the same lean-to-fat ratio, with minimal differences in calories. Lean ground beef has slightly more protein, iron and zinc than ground turkey and slightly less fat and cholesterol. Depending on your health goals, the best choice for you more likely comes down to selecting based on lean-to-fat ratio and preferred taste.

With such minimal differences, you can’t go wrong with either ground turkey or ground beef! Illinois is considered a major state for turkey production by the USDA and there are more than 14,000 cattle farmers in Illinois. Learn more about beef production in Illinois.