⏱ 25 min total

Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato

Name: Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ spray , about 1/3 second Cooking spray; 4 oz Ground turkey; ¼ tsp Salt; ¼ tsp, ground Cumin seed; 1 tbsp chopped Onion; ¼ tbsp Tomato paste; ¼ cup Black beans; ¼ cup Sweet corn; ¼ large whole Tomatoes; ¼ pepper Jalapeno peppers; ½ cloves, minced Garlic; ½ tbsp Cilantro; 1 tbsp Water; ½ medium Zucchini

Per 1 serving · 400 g · 14 ingredients

Calories

296

15%
of a 2,000 cal day

Protein
29g
38% of calories
Carbs
24g
32% of calories
Fat
10g
30% of calories

Portion

✓ Protein-dense

At a glance

One serving of Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato (400 g) has 296 calories, with 29 g of protein, 24 g of carbohydrates and 10 g of fat. Most of its energy comes from protein (38% of calories). It is high in protein (59% DV), dietary fiber (27% DV) and Vitamin C (36% DV). Keep an eye on sodium and cholesterol, which provide 36% and 26% of the daily value.

Per 100 g

74cal

low energy density

Protein per 100 cal

9.9g

Net carbs

17g

carbs minus fiber

Fiber

7.5g

5.9 g sugar

High in

20%+ of the daily value

Protein59%
Dietary fiber27%
Vitamin C36%
Riboflavin (B2)25%
Niacin59%
Vitamin B671%

Good source of

10–19% of the daily value

Vitamin K10%
Thiamine17%
Choline17%

Watch

20%+ of the daily value

Sodium36%
Cholesterol26%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
Heat a large skillet over medium-high and mist with cooking spray.
2
Add the ground turkey and season with half of the salt and half of the cumin. Cook, breaking the meat into crumbles, until no longer pink, about 5 minutes.
3
Push the turkey to one side. Add the chopped onion and tomato paste to the empty side and cook, stirring, until the onion softens slightly and the paste darkens, 1 to 2 minutes.
4
Stir in the black beans, corn, diced tomato, jalapeño, garlic, cilantro, and water. Mix everything together and bring to a gentle simmer.
5
Add the zucchini along with the remaining salt and cumin. Stir, cover, reduce heat to low, and cook until the zucchini is tender-crisp, 4 to 5 minutes. If excess liquid remains, uncover and cook 1 to 2 minutes more.
6
Taste and adjust salt or cumin if desired. Serve warm.

Vitamins & minerals

Amounts for 1 serving (400 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	60 μg	7%
Vitamin C	33 mg	36%
Vitamin D	0.4 μg	3%
Vitamin E	1 mg	8%
Vitamin K	12 μg	10%
Thiamine	0.2 mg	17%
Riboflavin (B2)	0.3 mg	25%
Niacin	9 mg	59%
Vitamin B6	1 mg	71%
Folate (B9)	97 μg	24%
Vitamin B12	1 μg	47%
Pantothenic acid	2 mg	33%
Choline	95 mg	17%

Minerals

Nutrient	Amount	% Daily Value
Calcium	80 mg	8%
Iron	4 mg	47%
Potassium	978 mg	21%
Magnesium	83 mg	20%
Phosphorus	379 mg	54%
Zinc	4 mg	33%
Copper	0.3 mg	36%
Manganese	0.5 mg	21%
Selenium	27 μg	49%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	50 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	412 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	3 g	—
Galactose	0.2 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0.2 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	2,321 μg	—
Lysine	2 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	23 μg	—
Serine	1 g	—
Starch	5 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 296 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

56min
Walking (3.5 mph)
36min
Cycling (moderate)
25min
Running (6 mph)
42min
Swimming laps

Common questions

How many calories are in Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato?

One serving of Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato (1 serving) has 296 calories, which works out to 74 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato high in protein?

Yes. It has 29 g of protein per serving, and 38% of its calories come from protein (9.9 g of protein per 100 calories).

Is Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato keto-friendly?

It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato?

828 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato?

5.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (400 g)

Calories296

% Daily Value*

Total fat 10g	13%
Saturated fat 2.5g	13%
Trans fat 0.1g
Cholesterol 79mg	26%
Sodium 828mg	36%
Total carbohydrate 24g	9%
Dietary fiber 7.5g	27%
Total sugars 5.9g
Protein 29g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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