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).
Sliced turkey is a lunchbox staple thanks to its lean protein and convenience. But when reading nutrition labels on packaged deli meats, do you ever wonder exactly how much protein is packed into those paper-thin slices? Let’s break down the protein numbers to see how sliced turkey can fit into a high protein diet.
Why Protein Matters
Protein is an essential macronutrient that helps build and repair muscles and tissues. It also keeps you feeling full between meals. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. For a 150 pound adult that equals about 55 grams of protein daily.
Poultry like turkey is an excellent high-quality protein source. Ounce for ounce, turkey packs more protein than red meat from beef or pork Removing the skin significantly reduces the fat content while retaining all the nutritious protein
Protein Content of Sliced Turkey
There are a few factors that affect the protein numbers in sliced turkey
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Meat Type – White breast meat is leaner than dark thigh meat. Light or white meat turkey will be highest in protein.
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With or Without Skin – Turkey skin adds fat and calories, not extra protein. Skinless turkey has the most protein per calorie.
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Serving Size – Read labels closely for serving sizes, which are often less than you’d eat in a sandwich.
Here are some common sliced turkey protein counts:
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Light turkey: 4g protein per 1 oz slice
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Light and dark turkey: 5g per 1 oz slice
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All white meat turkey: 6g per 1 oz slice
So two 1 oz slices of light turkey would provide 8g protein. A 4 oz sandwich with two slices of all white meat turkey would pack 24g protein.
Health Benefits of Turkey Protein
Turkey provides more than just protein. It contains an array of vitamins and minerals:
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B Vitamins – Turkey is high in niacin, vitamin B6, and vitamin B12. These support energy, brain function, and red blood cell formation.
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Selenium – Turkey contains the antioxidant mineral selenium, which enhances immune function.
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Zinc – Zinc assists in immune health, cell growth, and wound healing.
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Phosphorus – Phosphorus helps strengthen bones and teeth.
Turkey is also naturally low in sodium compared to ham or salami. For optimal nutrition, look for low sodium varieties without added nitrates/nitrites.
Ways to Up Your Protein Intake
If you want to pack even more protein into your sliced turkey sandwich or wrap, consider adding these ingredients:
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Cheese – 1 oz cheddar or Swiss cheese = 6-7g protein
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Hummus – 2 Tbsp hummus = 2g protein
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Peanut butter – 2 Tbsp peanut butter = 8g protein
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Tofu – 1/2 cup diced tofu = 10g protein
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Beans – 1/2 cup beans = 7-8g protein
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Nuts – 1 oz nuts = 6g protein
Healthy Serving Ideas
There are endless options for enjoying protein-rich sliced turkey:
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Wrap slices around veggie sticks for a handy protein snack.
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Pile turkey high on whole grain bread with lettuce, tomato, and avocado.
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Toss diced turkey into salads or grain bowls for extra staying power.
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Stuff turkey slices into pita pockets with feta, cucumbers, and hummus.
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Sprinkle shredded turkey on pizza, flatbreads, or pasta dishes.
The Takeaway on Turkey Protein
With 4-6 grams of protein per ounce, sliced turkey can be a simple, nutritious addition to any diet. Just be mindful of portion sizes, as excessive processed meat intake may have health risks. For an optimal protein punch, enjoy turkey slices as part of an overall balanced diet. With ample protein plus key vitamins and minerals, sliced turkey provides grab-and-go convenience you can feel good about eating.
Frequently Asked Questions
How many grams of protein are in 2 slices of deli turkey?
Two 1 oz slices of turkey contain about 8-10 grams of protein depending on meat type. Light turkey has around 4g per slice, so 8g total for 2 slices.
What is the protein in 4 oz of sliced turkey?
A 4 oz serving of sliced turkey (about 2 slices) provides 16-24 grams of protein. Light turkey has 16g protein in 4 oz. All white meat turkey has 24g protein in 4 oz.
How much protein is in 1 lb of sliced turkey?
One pound of sliced turkey contains around 49 grams of protein. The exact amount varies slightly based on the specific turkey type and brand.
How many slices of turkey equal 30g protein?
To get 30 grams of protein from sliced turkey, you would need to eat approximately 7 slices. This is based on light turkey containing 4g protein per 1 oz slice.
Can I eat turkey every day for protein?
Yes, you can safely eat turkey daily as part of a high protein diet. Just be sure to buy high quality, low sodium turkey and vary your protein sources for nutritional diversity. Portion control is also advised.
Is turkey or chicken better for protein?
Turkey and chicken are nearly equal in terms of protein content. The protein value depends more on the specific cut (breast vs. thigh, with or without skin). Both are excellent lean protein sources.
Does turkey have more protein than beef?
Comparing protein in equal weights, most cuts of turkey and beef are fairly similar in protein, ranging from about 20-30 grams per 3 oz cooked serving. Turkey has slightly more protein per calorie.
Is turkey high in protein for muscle building?
Definitely. With its high protein density and branched chain amino acid content, turkey is an excellent food for adding muscle. Avoid skin and eat sensible portions along with strength training.
Can I eat too much protein from turkey?
It’s unlikely unless you are eating pounds of turkey daily. However, excessive intake has unknown long-term effects. Stay within dietary protein needs of 0.36g per pound of body weight.
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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).
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).