How Many Calories Are in Deli Chicken Breast?

Chicken breast is one of the most popular deli meats people choose for sandwiches and snacks But with so many lunch meat options at the deli counter, you may be wondering how deli chicken breast stacks up nutritionally.

When trying to manage your weight and make healthy choices, knowing the calorie content of foods is important The number of calories in deli meats can vary greatly depending on the specific type and brand

So if you enjoy chicken breast as a tasty protein source for sandwiches, salads, wraps or on its own, read on to find out exactly how many calories are in deli chicken breast.

Calories in Deli Chicken Breast

According to the Nutritionix database, a 1 ounce slice of generic deli chicken breast contains 29 calories.

This is for plain, roasted deli chicken breast with no flavorings or seasonings. Here is the full nutrition breakdown for 1 ounce or 1 slice of deli chicken breast:

• Calories: 29
• Total fat: 0.5g
• Saturated fat: 0.1g
• Cholesterol: 12mg
• Sodium: 288mg
• Total carbs: 1.2g
• Dietary fiber: 0.1g
• Sugars: 1g
• Protein: 4.8g

As you can see, deli chicken breast is very low in calories and fat, with just 29 calories and 0.5 grams of fat per slice. It’s also a good source of protein.

How Deli Chicken Breast Compares to Other Lunch Meats

Deli chicken breast is one of the lowest calorie lunch meat options you’ll find. Here’s how it compares per slice (1 ounce) to some other popular deli meats:

• Turkey breast: 12 calories
• Chicken breast: 29 calories
• Ham: 15 calories
• Roast beef: 45 calories
• Salami: 119 calories
• Bologna: 69 calories

So turkey and chicken breast have the fewest calories per slice. Turkey just edges out chicken, with only 12 calories per slice.

Lean ham and roast beef are moderately low in calories. While salami and bologna are the highest calorie deli options, with 2-4 times more calories than turkey or chicken breast.

Tips for Choosing Lower Calorie Deli Meats

When trying to limit your calorie intake, opt for fresh sliced turkey or chicken breast from the deli counter whenever possible. These white meat options are your best bet for sandwiches and wraps.

If you do choose higher calorie meats like roast beef or ham, be mindful of your portion sizes. Stick to just 1-2 slices per sandwich or wrap to keep calories in check.

Avoid processed, cured meats like salami, bologna and pepperoni if watching your calories. The high fat and sodium content ramps up the calories significantly.

Always check the nutrition labels and choose lower sodium varieties. Sodium can add up quickly in deli meats.

For an extra nutrition boost, ask for your deli meat to be sliced extra thin. You’ll get the same delicious flavor for fewer calories per slice.

Healthy Low Calorie Sandwich Ideas

Here are some tips for building nutrient dense sandwiches at under 300 calories using lean deli chicken breast:

• Club sandwich: Layer deli chicken breast, lettuce, tomato, avocado and mustard on whole wheat bread.
• Chicken caesar wrap: Wrap chicken breast, romaine lettuce, parmesan cheese and caesar dressing in a whole grain tortilla.
• Mediterranean chicken: Top lavash bread with chicken breast, cucumber, feta, red onion, lettuce and hummus.
• Chicken salad sandwich: Mix diced chicken breast with lemon juice, diced apple, celery and onion. Serve on sprouted grain bread with lettuce.

You can also use deli chicken breast in main dishes like stir fries, fajitas, pasta dishes, salads and soups for a lean protein source.

The Takeaway

When chosen fresh and unprocessed, deli chicken breast is one of the lowest calorie sandwich fillings around. With just 29 calories in a 1 ounce slice, it’s perfect for assembling healthy sandwiches, wraps and meals.

Pair chicken breast with plenty of vegetables, fresh ingredients and whole grain breads to maximize nutrition and keep calories in check.

A 6-ounce skinless chicken breast contains roughly 204-273 calories, depending on the specific type and preparation.