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Turkey goulash Calories
Rich in lean protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Turkey goulash (240 g) has 269 calories. That works out to 112 calories per 100 g. It contains 12.2 g of carbs, 34.1 g of protein, 9.1 g of fat and 2.6 g of fiber. Its 45.6 µg of Selenium covers 83% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Turkey goulash Nutrition Facts
Selected: 1 cup (medium) · 240 g
269
KCAL / 240G
Carbs
12.2g
· 4% DV
Protein
34.1g
· 68% DV
Fat
9.1g
· 12% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 51% · Fat 31%
Turkey goulash nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 269 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 2.21 g | 11% |
| Trans fat | 0.02 g | |
| Sodium | 684 mg | 30% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 34.1 g | 68% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Turkey goulash?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 269 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| 100 g | 100 g | 112 kcal |
| 1 cup (small) | 180 g | 202 kcal |
| 1 serving (large) | 300 g | 336 kcal |
| 1 bottle (jumbo) | 400 g | 448 kcal |
| 1 pack (large) | 500 g | 560 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Turkey goulash
What is Turkey goulash?
Turkey goulash is a saucy stew made with turkey pieces, vegetables and seasonings. It borrows the paprika-rich, slow-cooked style associated with goulash, though recipes vary and some versions use tomatoes or other vegetables.
How do you make Turkey goulash?
Brown turkey pieces with onion, then stir in paprika, tomatoes and broth or water. Cover and simmer until the turkey is tender and the sauce has thickened. Add liquid gradually if the pan starts to dry out.
What ingredients go into Turkey goulash?
Turkey goulash commonly includes turkey, onion, paprika and a liquid such as broth; tomatoes, peppers and garlic are also popular additions. The exact vegetables and seasonings vary, so there is no single fixed ingredient list.
How do you keep Turkey goulash tender?
Keep Turkey goulash tender by simmering it gently rather than boiling it hard. Turkey breast can dry out if overcooked, so check it as it cooks; turkey thigh usually stays more succulent during a longer simmer.
Is Turkey goulash the same as Hungarian goulash?
No, Turkey goulash is not the same as traditional Hungarian goulash. Hungarian goulash is generally a beef stew strongly seasoned with paprika, while Turkey goulash substitutes turkey and may use a different mix of vegetables and seasonings.
Can you make Turkey goulash in a slow cooker?
Yes, Turkey goulash can be made in a slow cooker. Brown the turkey and onions first for deeper flavor, then add the remaining ingredients and cook until the meat is tender, following your appliance’s guidance for timing.
What should you serve with Turkey goulash?
Serve Turkey goulash with egg noodles, rice, mashed potatoes or crusty bread to soak up the sauce. A green salad or steamed vegetables make a fresh side, especially when the stew is rich or heavily seasoned.
Can Turkey goulash be frozen?
Yes, Turkey goulash can be frozen in an airtight, freezer-safe container once it has cooled. Thaw it in the refrigerator and reheat it thoroughly; potatoes, if included, may become softer after freezing.
How long does Turkey goulash last in the fridge?
Turkey goulash keeps in the refrigerator for a few days when promptly chilled and stored in a covered container. Reheat only the portion you plan to eat, stirring until it is hot throughout.
Is Turkey goulash a healthy meal?
Turkey goulash can be a nutritious meal, particularly when made with lean turkey and plenty of vegetables. Choose a moderate amount of salt and serve it with vegetables or a salad for a balanced plate.
Turkey goulash Vitamins & Minerals
Vitamins
B3
12.24mg · 77% DV
B6
0.86mg · 51% DV
B12
1.01µg · 42% DV
B5
1.49mg · 30% DV
Minerals
Selenium
46µg · 84% DV
Phosphorus
372mg · 53% DV
Sodium
684mg · 30% DV
Zinc
3.24mg · 29% DV
Potassium ⭐
648mg · 19% DV
Turkey goulash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey goulash
To burn the 269 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Turkey goulash?
Turkey goulash is a turkey-based take on goulash, the stew associated with Hungary. Pieces of turkey are simmered with ingredients such as onion, peppers, tomato and paprika until tender; recipes vary, but the savoury, gently spiced sauce is central to the dish.
Serve it hot with bread, rice, potatoes or noodles to make a filling meal. Turkey gives the stew a lean, protein-rich character, with 14.2 g of protein per 100 g. For a lighter plate, pair it with a crisp salad or extra vegetables, and keep the sauce modest if you prefer a less rich meal.
How Nutritious Is Turkey goulash?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Turkey goulash Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Turkey goulash Contain Allergens?
No known major allergens
Which Diets Is Turkey goulash Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Turkey goulash Fat Profile
SATURATED
2.21g
MONOUNSATURATED
3.72g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 10.1:1
Above the ideal 4:1 (10.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.