The turkey is a large bird native to North America that’s hunted in the wild and raised on farms. Its meat is highly nutritious and a popular protein source consumed around the world.
Turkey is rich in nutrients. Two thick slices (84 grams) of turkey contain (1):
The nutrients in turkey depend on the cut. For example, dark meat, which is found in active muscles such as the legs or thighs, tends to have more fat and calories than white meat — whereas white meat contains slightly more protein (2, 3).
Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts.
For example, 3.5 ounces (100 grams) of turkey with the skin packs 169 calories and 5.5 grams of fat, whereas the same amount without the skin has 139 calories and just 2 grams of fat (4).
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5).
Turkey is a nutritious and lean protein source that is popular year-round, not just during the holidays. Many health-conscious eaters opt for turkey over higher fat meats. But when building your meal plan, you may wonder – just how many calories are in a serving of turkey? Specifically, what is the calorie count for two slices?
In this comprehensive guide, we will provide a detailed breakdown of the nutrition facts in two slices of turkey. You’ll learn the calories, fat, protein, carbs and more. We’ll compare different cuts like breast versus deli meat. You’ll also get tips for picking the healthiest turkey options when scanning the deli counter or grocery store shelves.
Calculating Calories in Turkey Breast
Turkey breast is one of the leanest cuts of meat from the turkey. For two slices of typical square deli-style turkey breast, the nutrition information is
- Calories: 44
- Total Fat: 0.7g
- Carbohydrates: 1.8g
- Protein: 7g
*Percent daily values based on a 2000 calorie diet.
Two slices of plain turkey breast contain just 44 calories, supplying only 2% of your total daily calorie needs. This makes it an extremely low-calorie protein pick. The macro nutrient ratio breaks down to 15% fat, 17% carbohydrates and 68% protein.
Compared to many other meats, even chicken and fish, turkey breast is very low in total fat yet high in filling protein The thin deli slices are perfect for sandwiches, wraps, and salads for an easy lean protein meal
Calorie Count in 2 Slices of Whole Turkey
For two typical thin slices of whole turkey meat, approximately 3 x 2 inches each, the nutrition facts are:
- Calories: 52
- Total Fat: 2g
- Carbohydrates: 0g
- Protein: 8g
*Percent daily values based on a 2000 calorie diet.
Two slices of whole turkey have only 52 calories, making up just 3% of your total daily caloric intake. The macro nutrient percentage shows 35% fat, 0% carbohydrates and 65% protein.
Whole turkey contains a bit more fat than turkey breast, but still offers an excellent source of lean protein at only 26 calories per slice.
Comparing Turkey to Other Protein Sources
Turkey is one of the leanest meats available in terms of calories and fat content. Here is how it stacks up to other types of proteins in a 3 ounce cooked serving:
- Turkey breast: 125 calories
- Chicken breast: 165 calories
- Lean beef: 180 calories
- Pork tenderloin: 180 calories
- Salmon: 175 calories
As you can see, turkey breast has significantly fewer calories than other lean protein options like chicken, beef, pork or salmon. Turkey provides ample protein but minimal fat and carbs compared to other meats.
Selecting the Healthiest Turkey
When shopping for turkey, either at the deli counter or in the grocery meat department, consider these tips to choose the best options:
- Select breast meat over darker thigh or leg meat, which is higher in fat
- Opt for skinless turkey or remove the skin before eating
- Look for low-sodium varieties of packaged deli turkey
- Avoid pre-basted or injected turkey which can contain added fats, carbs and sodium
- Read nutrition labels and compare brands to find the leanest choices
- Watch out for deli turkey with added sugars, fillers and excess sodium. Low-fat, no sugar added turkey is ideal.
Pre-packaged smoked or honey turkey often has extra calories, carbs, and sodium. Plain roasted turkey breast is your best bet for sandwiches and wraps.
Health Benefits of Turkey
In addition to being low calorie and low fat, turkey provides numerous valuable nutrients:
- High-quality lean protein for building and repairing muscle
- B vitamins like B3, B6 and B12 for energy and brain health
- Minerals like selenium, zinc, potassium and phosphorus
- Iron for healthy blood and preventing fatigue
- Anti-inflammatory amino acids such as cysteine
As part of a healthy diet, turkey offers excellent nutrition in a low-calorie protein source.
Calorie Summary for 2 Slices of Turkey
To summarize, two slices of plain turkey breast provide about 44 calories while two slices of whole turkey have around 52 calories. Turkey breast is one of the leanest forms of protein available, with minimal fat and carbs compared to many other meats.
When selecting turkey, choose simple unadulterated cuts like breast without skin or heavy processing. Be aware of sodium content in packaged deli options. With mindful choices, turkey can be an extremely healthy and nutritious food that delivers ample protein for relatively few calories.
Healthy source of protein
Turkey is a protein-rich food.
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (6, 7).
Additionally, a high-protein diet may even support weight loss by promoting feelings of fullness (8, 9).
Just 2 thick slices (84 grams) of turkey pack 24 grams of protein — an impressive 48% of the DV (1).
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10, 11, 12).
However, other studies claim that processed meat — not red meat itself — has a negative effect on health (5, 13, 14).
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick slices (84 grams) of turkey pack 61% of the DV for vitamin B3, 49% for vitamin B6, and 29% for vitamin B12 (1).
These B vitamins have many benefits:
- Vitamin B3 (niacin). This vitamin is important for efficient energy production and cell communication (15).
- Vitamin B6 (pyridoxine). This vitamin supports amino acid formation and helps produce neurotransmitters (16).
- Vitamin B12. B12 is vital for DNA production and the formation of red blood cells (17).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
The Pros and Cons of Deli Turkey: Nutrition Facts You Need to Know
FAQ
How many calories are in 2 slices of turkey deli?
2 slices of sliced turkey (Light and dark meat) contains 85 Calories. The macronutrient breakdown is 6% carbs, 44% fat, and 50% protein. This is a good source of protein (18% of your Daily Value).
How many calories are in 1 slice of deli turkey?
- Thin slice of white turkey: 24 calories per 21g slice
- 3.5 inch square slice of turkey breast: 21.84 calories per slice
- 2 oz serving of Oscar Mayer Deli Fresh Oven Roasted Turkey Breast: 50 calories per serving
- Slice of Oscar Mayer Lean Oven Roasted White Turkey: 30 calories per slice
How many slices of turkey is 50 calories?
4 slices of turkey breast deli meat (Thin Sliced – Great Value) contains 50 Calories.
Are turkey slices healthy?
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Lean protein:Turkey breast is a lean cut of meat, providing a good amount of protein with minimal fat.
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Lower in calories:Compared to other deli meats, turkey slices tend to have fewer calories per serving.
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Watch for added sodium:Be mindful of the sodium content when choosing turkey slices, as some brands may add high amounts of salt.
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Check the ingredients:Opt for turkey slices with minimal added ingredients, avoiding options with excessive preservatives or added sugars.
How many calories are in 2 slices of Turkey Breast meat?
There are 44 calories in 2 slices of Turkey Breast Meat. Calorie breakdown: 15% fat, 17% carbs, 68% protein. There are 44 calories in 2 slices of Turkey Breast Meat. Get full nutrition facts and other common serving sizes of Turkey Breast Meat including 1 slice and 1 oz.
How many calories in 2 slices of deli turkey or chicken breast meat?
There are 59 calories in 2 slices of Deli Turkey or Chicken Breast Meat. Calorie breakdown: 15% fat, 17% carbs, 68% protein. There are 59 calories in 2 slices of Deli Turkey or Chicken Breast Meat. Get full nutrition facts and other common serving sizes of Deli Turkey or Chicken Breast Meat including 1 slice and 100 g.
How many calories in 2 slices of sliced Turkey?
2 slices of sliced turkey (Light and dark meat) contains 85 Calories. The macronutrient breakdown is 6% carbs, 44% fat, and 50% protein. This is a good source of protein (18% of your Daily Value). For 2 slices of sliced turkey (57g)
How many calories are in a thin slice of Turkey?
The thin slices are sandwich-friendly for an easy, lean protein meal. For a serving of two thin slices of whole turkey meat, approximately 3 x 2 inches each: *Percent daily values based on a 2000 calorie diet. Two slices of whole turkey contain only 52 calories, with 3% of your daily value. The macros show 35% fat, 0% carbs, and 65% protein.
How many calories are in a whole turkey?
Two slices of whole turkey contain only 52 calories, with 3% of your daily value. The macros show 35% fat, 0% carbs, and 65% protein. Whole turkey contains slightly more fat than turkey breast, but still provides an excellent source of lean protein, at only 26 calories per slice. Turkey is one of the leanest and lowest calorie meats available.
How many calories are in turkey deli meat?
There are 29 calories in 1 slice of Deli Turkey or Chicken Breast Meat. Calorie breakdown: 15% fat, 17% carbs, 68% protein. There are 29 calories in 1 slice of Deli Turkey or Chicken Breast Meat. Get full nutrition facts and other common serving sizes of Deli Turkey or Chicken Breast Meat including 100 g.