Dense protein is under-estimated. 50–200% visual error (Almiron-Roig et al., Appetite 2013). Per 100 g turkey: 156 kcal, 17.3 g protein, 9.6 g fat. Sliced turkey from the deli counter is already cooked weight — no conversion needed.
How should I track Turkey, ground, 93% lean/ 7% fat, raw?
Turkey, ground, 93% lean/ 7% fat, raw is high in zinc. The simplest way to track Turkey, ground, 93% lean/ 7% fat, raw accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
