Turkey Mince — calories & nutrition
By Jenny Updated
Turkey mince is one of the leanest meat options available in British supermarkets, particularly the 5% fat variety. At around 160 calories per 100g raw with 21g of protein and 8g of fat, it sits comfortably between chicken breast and beef mince on the calorie and fat spectrum — leaner than beef while offering a richer, more substantial flavour than chicken. For weight-conscious cooking, it's an excellent alternative to both.
The mild but slightly richer flavour of turkey mince compared to chicken makes it versatile across a range of cuisines. It works brilliantly in bolognese, chilli, meatballs, burgers, stuffed peppers, and Asian-inspired stir-fry dishes. Like chicken mince, it absorbs seasonings readily and benefits from bold flavouring — the relative mildness of the meat becomes an advantage when you want the sauce or spices to take centre stage.
On Slimming World, lean turkey mince (the skinless ground variety) is a Free Food. This means a generous 200g serving containing 320 calories and 42g of protein can be eaten as the protein element of a meal without any Syn counting. Batch-cooking a big pan of turkey bolognese or turkey chilli at the start of the week provides ready-made Free Food meals that simply need reheating. Paired with jacket potatoes, pasta, or rice and a Speed Food salad, it forms the backbone of a satisfying, completely on-plan meal plan.
Turkey Mince nutrition breakdown
| Portion | Calories | Carbs (g) | Fat (g) | Protein (g) |
|---|---|---|---|---|
| 100g raw (5% fat) | 160 | 0 | 8 | 21 |
| 150g serving raw | 240 | 0 | 12 | 32 |
| 200g large serving raw | 320 | 0 | 16 | 42 |
How Turkey Mince compares
Calories per 100g
FAQs
How many calories are in turkey mince?
Lean turkey mince (5% fat) contains approximately 160 calories per 100g raw. A typical 150g serving is around 240 kcal raw, and a generous 200g portion is about 320 calories. Once cooked, some water is lost, slightly concentrating the calorie count per gram. Comparing turkey mince to 5% fat beef mince (174 kcal per 100g) shows turkey is modestly lower in calories, while being significantly leaner than standard 20% fat beef mince at around 250 kcal per 100g.
Is turkey mince a Free Food on Slimming World?
Yes — lean skinless turkey mince is a Free Food on Slimming World. You can cook and eat it without counting Syns as part of your Food Optimising day. This applies specifically to plain, unbreaded, lean ground turkey — products that contain added breadcrumbs, seasoning mixes, or visible fat may not be Free. The 5% fat variety sold in most supermarkets as 'lean turkey mince' is the correct product to look for. Always check the Slimming World app if you are using a specific branded product.
Is turkey mince healthier than beef mince?
Lean turkey mince is lower in calories and saturated fat than most beef mince. At around 160 kcal per 100g raw versus 174 kcal for 5% fat beef, the calorie difference is modest but meaningful over a week. The saturated fat content is noticeably lower in turkey, which is relevant for cardiovascular health. However, beef contains more iron, zinc, and B12 than turkey. Both are nutritionally valuable lean proteins, and alternating between them is a sensible approach that provides dietary variety alongside the health benefits of both.
What can I make with turkey mince on Slimming World?
Turkey mince is versatile enough for virtually any minced meat recipe on Slimming World. The most popular uses are turkey bolognese, turkey chilli, turkey meatballs in tomato sauce, stuffed peppers with turkey and vegetables, and turkey-based shepherd's pie topped with mashed sweet potato or cauliflower mash. Turkey mince also works well in Asian-style dishes — a ginger, garlic, and chilli turkey stir-fry with pak choi and spring onions over rice is fast, filling, and entirely Free. Its mild flavour absorbs bold seasonings well, making it an excellent vehicle for cuisine from any tradition.
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