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Beef Mince vs Turkey Breast: Calories Compared
Turkey Breast is lower in calories (189 vs 254 per 100g). Beef Mince has 17.2g protein per 100g versus 28.7g in Turkey Breast.
Per typical serving, Beef Mince provides 254 kcal (based on a 100g portion) versus Turkey Breast at 189 kcal (100g). The average adult needs around 2,000 calories per day, so beef mince contributes 12.7% and turkey breast contributes 9.4% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Beef Mince | Turkey Breast |
|---|---|---|
| Calories | 254 kcal | 189 kcal |
| Protein | 17.2g | 28.7g |
| Carbohydrates | 0g | 0g |
| of which Sugars | 0g | 0g |
| Fat | 20g | 7.4g |
| of which Saturates | 7.6g | 2.1g |
| Fibre | 0g | 0g |
| Sodium | 66mg | 63mg |
| Potassium | 270mg | 288mg |
| Calcium | 18mg | 21mg |
| Iron | 1.9mg | 1.4mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 4µg | 0µg |
| Selenium | 15µg | 29µg |
| Riboflavin (B2) | 0.2mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Beef Mince has more (254kcal vs 189kcal per 100g) — a difference of 65kcal. Turkey Breast is the lower-calories option if that is your priority.
- Protein: Turkey Breast has more (28.7g vs 17.2g per 100g) — a difference of 11.5g. Turkey Breast is the stronger source of protein here.
- Carbohydrates: both foods contain the same amount (0g per 100g).
- Sugars: both foods contain the same amount (0g per 100g).
- Fat: Beef Mince has more (20g vs 7.4g per 100g) — a difference of 12.6g. Turkey Breast is the lower-fat option if that is your priority.
- Saturated fat: Beef Mince has more (7.6g vs 2.1g per 100g) — a difference of 5.5g. Turkey Breast is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Beef Mince has more (66mg vs 63mg per 100g) — a difference of 3mg. Turkey Breast is the lower-sodium option if that is your priority.
- Potassium: Turkey Breast has more (288mg vs 270mg per 100g) — a difference of 18mg. Turkey Breast is the stronger source of potassium here.
- Calcium: Turkey Breast has more (21mg vs 18mg per 100g) — a difference of 3mg. Turkey Breast is the stronger source of calcium here.
- Iron: Beef Mince has more (2mg vs 1mg per 100g) — a difference of 0mg. Beef Mince is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Beef Mince has more (4µg vs 0µg per 100g) — a difference of 4µg. Beef Mince is the stronger source of vitamin A here.
- Selenium: Turkey Breast has more (29µg vs 15µg per 100g) — a difference of 14µg. Turkey Breast is the stronger source of selenium here.
- Riboflavin (b2): Beef Mince has more (0mg vs 0mg per 100g) — a difference of 0mg. Beef Mince is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Beef Mince | % DV | Turkey Breast | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Turkey Breast is the lower-calorie option at 189 kcal per 100g. If you need more protein, Turkey Breast provides more at 28.7g per 100g. For lower carbohydrates, Beef Mince has fewer carbs at 0g per 100g.
Both beef mince and turkey breast can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Beef Mince or Turkey Breast?
Beef Mince has 254 calories per 100g while Turkey Breast has 189 calories per 100g. Beef Mince is higher in calories by 65 kcal per 100g.
Which has more protein, Beef Mince or Turkey Breast?
Beef Mince contains 17.2g of protein per 100g. Turkey Breast contains 28.7g of protein per 100g. Turkey Breast has more protein.
Is Beef Mince healthier than Turkey Breast?
Beef Mince has 254 kcal, 17.2g protein, 0g carbs and 20g fat per 100g. Turkey Breast has 189 kcal, 28.7g protein, 0g carbs and 7.4g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Beef Mince or Turkey Breast?
Beef Mince contains 0g of fibre per 100g, and Turkey Breast contains 0g per 100g. Beef Mince has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Beef Mince vs Turkey Breast?
A typical 100g serving of beef mince (100g) is around 254 calories. A typical 100g serving of turkey breast (100g) is around 189 calories — a difference of 65 kcal per serving in favour of turkey breast.
Can I substitute Beef Mince for Turkey Breast in recipes?
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).