Beef vs ground turkey: which has more protein?
Full comparison · Protein · Calories · Healthier · Cholesterol · Iron · Weight loss
Beef and ground turkey have about the same protein: 30.6 g vs 27.1 g per 3.5 oz (100 g). The difference is per calorie: 16.7 g vs 12.3 g per 100 calories.
USDA FoodData Central.
| Beef | Ground turkey | |
|---|---|---|
| Per 3.5 oz (100 g) | 30.6 g | 27.1 g |
| Per serving | 34.6 g in 4 oz (113 g) | 30.7 g in 4 oz (113 g) |
| Per 100 calories | 16.7 g | 12.3 g |
| To get 30 g of protein | 3.5 oz (98 g), about 0.9 × 4 oz | 3.9 oz (111 g), about 1.0 × 4 oz |
Protein per calorie
Per 100 calories, beef gives 16.7 g of protein and ground turkey 12.3 g. This is the number that matters when you are fitting protein into a calorie budget, and it can rank foods differently from grams per 3.5 oz (100 g).
What the numbers don't tell you
For cholesterol, trials do not separate them. In 8 randomized trials with 406 adults free of chronic disease, LDL fell 8.2 mg/dL on beef and 8.9 mg/dL on poultry or fish. In a 4-week diet trial in healthy adults, LDL was higher on red and white meat than on meat-free protein, and the two meats did not differ.
The table pairs broiled lean sirloin with 93% lean ground turkey crumbles. Per 4 oz the sirloin has 207 calories, 34.5 g of protein and 6.5 g of fat, the turkey 249 calories, 30.6 g and 13.1 g. Raw 93% lean turkey averaged 9.6 g fat per 3.5 oz (100 g) across 8 US samples, one reaching 14.6 g.
Salmonella prevalence in ground turkey averaged 15.9% in federal testing for 2016 to 2022. Cook it to 165 °F (74 °C) on a thermometer, because color does not show it is safe, and do not rinse it raw. CDC names adults 65 and older, children under 5, pregnant women and people with weakened immune systems as higher risk. Pooled lab data show smoking beef builds up more cooking-formed PAHs than grilling. Beef, unlike turkey, can trigger alpha-gal syndrome, a tick-associated allergy with hives, gut symptoms or anaphylaxis one to several hours after eating mammalian meat.
Pick by recipe, read the fat percentage, and use a thermometer for turkey.
Evidence behind this note
- Level A A meta-analysis of 8 RCTs with 406 people found LDL fell by 8.2 mg/dL on beef and 8.9 mg/dL on poultry or fish, no real difference. J Clin Lipidol, 2012
- Level B In 113 adults eating each diet for 4 weeks, white meat raised LDL cholesterol as much as red meat, and both more than plant protein. Am J Clin Nutr, 2019
- Level E Raw 93% lean ground turkey measured 9.6 g fat per 3.5 oz (100 g) on average, ranging 7.75-14.58 g across 8 samples. USDA FoodData Central Foundation Foods, release 2026-04-30, FDC 2514747 Turkey, ground, 93% lean/7% fat, raw
- Level C A 2024 study of federal verification data put average Salmonella prevalence in ground turkey at 15.9% for 2016-2022. J Food Prot, 2024
- Level E USDA FSIS advises cooking ground turkey and other ground poultry to 165 °F (74 °C), measured with a food thermometer throughout the patty, because color does not show that the meat is safe. USDA FSIS, Doneness Versus Safety
- Level E USDA FSIS advises against washing raw ground turkey before cooking, because bacteria in raw poultry juices can spread to other foods, utensils and surfaces. Chicken from Farm to Table, USDA Food Safety and Inspection Service
- Level E For anyone serving ground turkey, CDC names people 65 and older, children under 5, people with weakened immune systems and pregnant women as the groups at higher risk of food poisoning, and children under 5 are three times more likely to be hospitalized if they get a Salmonella infection. U.S. Centers for Disease Control and Prevention, People at Increased Risk for Food Poisoning (2025)
- Level D Smoke and solid fuel put more carcinogens into beef than grilling does, and more than half an hour of cooking makes it worse. Meat Sci, 2026
- Level C In alpha-gal syndrome, an allergy usually set off by tick bites, eating red meat from mammals can cause hives, swelling, gut symptoms or life-threatening anaphylaxis. Cases are reported on six continents and the condition is underdiagnosed. J Med Entomol, 2026
- Level E Gastroenterology guidance describes alpha-gal reactions, including anaphylaxis, one to several hours after eating mammalian products, which places beef and not turkey among the triggers. Clin Gastroenterol Hepatol, 2023
- Level D In tick-bite alpha-gal allergy the delayed anaphylaxis is to mammalian meat, and the diagnosis rests on IgE to beef, pork, lamb and milk together with no IgE to chicken, turkey and fish. J Allergy Clin Immunol Pract, 2014
Written from the studies and agency guidance we hold for both foods, reviewed by the Bioma editorial system. How we verify.
Keep exploring
Read more about these foods
- Beef: who paid for the study predicts what it found
- Ground turkey: no cholesterol advantage over beef, and cook it through
Rankings and guides
- Which foods are highest in protein?
- Which foods give the most protein for the fewest calories?
- How much protein do you need per day?
- Protein: what it does and how much you need
- Protein: top food sources and Daily Value
- Ground turkey: full nutrition facts
More comparisons
Where the numbers come from
- Beef: USDA FoodData Central, Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled, FDC ID 168634 · all forms of beef
- Ground turkey: USDA FoodData Central, Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles, FDC ID 746785 · full profile · all forms of ground turkey
Each food is one USDA entry, chosen as it is usually eaten. Other cuts, brands and preparations differ, and the links show them. % DV uses FDA Daily Values for adults. How we verify.