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 deli meat is a convenient, protein-packed staple for sandwiches, wraps, snacks and more. But exactly how much protein is packed into those thin sliced turkey breast cold cuts from the deli counter?
Let’s break down the nutrition facts and protein content of popular turkey lunch meats to see how they can fit into a high protein diet.
Turkey Nutrition Facts and Protein Content
Turkey is an excellent source of lean protein. A 3 ounce serving of roasted turkey breast contains about 25 grams of protein.
Removing the skin slashes the fat while retaining the ample protein content. Turkey provides more protein per calorie compared to beef or pork.
When it comes to sliced turkey lunch meats. the protein numbers depend on the specific type
- Light turkey: 4g protein per slice
- Light and dark turkey: 5g protein per slice
- All white meat turkey: 6g protein per slice
So two slices of light turkey deli meat provides about 8 grams of protein. For light and dark it’s 10 grams protein And for all white meat you get 12 grams in two slices
Turkey breast is nearly all protein, with minimal fat or carbs. A 2 slice (1 ounce) serving provides:
- Calories: 60
- Protein: 9-11g
- Fat: 1-2g
- Carbs: 0g
In addition to protein, turkey contains vitamins and minerals like niacin, vitamin B6, selenium, and zinc. It’s also naturally lower in sodium than ham or salami
Benefits of Protein from Deli Turkey
There are several benefits to getting protein from lean deli turkey meat:
- Highly bioavailable protein helps build and repair muscle tissue
- Provides lasting energy since protein takes longer to digest than carbs
- Promotes feeling of fullness and satisfaction after eating
- Easy to add to sandwiches, salads, wraps for extra protein
- Lower in sodium compared to ham, roast beef, and salami
As part of a high protein diet, enjoying turkey slices can be an easy way to help meet your daily protein needs.
Recommended Intake for Protein
So how much protein do you need from all sources in your daily diet? The recommended dietary allowance (RDA) for protein is:
- Women: 46g protein per day
- Men: 56g protein per day
This equals about 0.8 grams of protein per kilogram of body weight. Athletes or more active individuals may need more.
Older adults should aim for 1-1.5g of protein per kilogram of body weight daily to help maintain muscle mass.
Ways to Add More Protein to Turkey Slices
While deli turkey provides protein, here are some ideas for bumping up the protein content even more:
- Add 1 slice cheddar or Swiss cheese (6-7g protein)
- Use 2 tablespoons hummus instead of mayo (2g protein)
- Spread 2 tablespoons peanut butter on bread (8g protein)
- Mix in 1⁄2 cup diced firm tofu (10g protein)
- Top with 1⁄2 cup beans like chickpeas or black beans (7-8g protein)
- Sprinkle 1 ounce nuts like almonds or walnuts (6g protein)
Healthy Ways to Enjoy Turkey Slices
Here are some nutritious ways to enjoy sliced turkey meat as part of a balanced diet:
- Roll up with spinach, bell peppers and hummus.
- Make sandwiches with avocado, tomato, sprouts and cheese.
- Add to salads with quinoa, peas, beans and vinaigrette.
- Put on pizza or flatbreads along with veggies and cheese.
- Stuff in a whole grain pita with feta, cucumbers, lettuce and light ranch dressing.
- Sprinkle on top of omelets, breakfast tacos or hash browns.
The Bottom Line
When shopping for sliced turkey meat, look for fresh options without added nitrates or nitrites. Two slices of light or all white meat turkey deli cuts provides about 8-12 grams of protein.
Pairing turkey with cheese, plant-based foods like beans and nuts can add even more protein to a turkey sandwich or wrap. Enjoy turkey slices as part of a protein-rich balanced diet.
Frequently Asked Questions about Protein in Turkey Lunch Meat
Here are answers to some common questions about the protein content of deli turkey:
How much protein is in 4 ounces of sliced turkey breast?
4 ounces of sliced turkey breast contains around 25 grams of protein.
How many grams of protein are in 1 pound of sliced turkey?
One pound of sliced turkey contains about 49 grams of protein.
How many slices of turkey equal 30 grams of protein?
You would need to eat approximately 7 slices of turkey to get 30 grams of protein.
How many calories are in 2 slices of turkey?
Two slices of turkey lunch meat (1 ounce) contains about 60 calories.
Is turkey or chicken higher in protein?
Turkey and chicken have a very similar protein content. Both are excellent sources of lean protein.
Is turkey healthy for you?
Yes, turkey is a healthy source of protein, vitamins, and minerals. Choose fresh sliced turkey and watch portion sizes.
How many carbs are in 2 slices of turkey?
There are essentially zero net carbs in 2 slices of turkey lunch meat.
Does turkey have iron?
Turkey contains a small amount iron, providing 2% of the Daily Value in a 2 slice serving.
Is turkey high in sodium?
Fresh sliced turkey is relatively low in sodium compared to cured meats like ham or salami. Check labels and choose low-sodium options if concerned.
Enjoying turkey slices in moderation can provide a boost of protein, vitamins, and minerals as part of an overall nutritious diet.
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 much protein is in turkey lunch meat?
| Deli Turkey | ||
|---|---|---|
| Total Carbohydrate | 1.00 g | 0% |
| Dietary Fiber | 0.00 g | 0% |
| Sugars | 1.00 g | |
| Protein | 9.10 g |
How much protein is in 2 oz of turkey lunch meat?
Serv size: 2 oz (56g), Servings: Varied, Amount Per Serving: Calories 90, Fat cal 35, Total fat 4g (6% DV), Sat fat 1.5g (7% DV), Trans fat 0g, Polyunsat fat 0g, Monounsat fat 2g, Cholest 30mg (10% DV), Sodium 670mg (28% DV), Total carb 2g (1% DV), Fiber 0g (0% DV), Sugars 0g, Protein 12g (25% DV), Vitamin A (0% DV), …
How much protein is in a slice of Boar’s Head turkey?
| Total Fat .5g | 1% |
|---|---|
| Total Carbohydrate 0g | 0% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Protein 11g | 22% |
Are turkey deli slices healthy?
Turkey lunch meat is a decent wellspring of protein, which is fundamental for building and fixing muscles, skin, and different tissues in the body. It is low in fat and calories compared with other lunch meats, making it a decent choice for those attempting to watch their weight or keep a healthy eating routine.
How much protein is in turkey deli meat?
A 2-ounce serving of sliced turkey deli meat has 9 grams of protein or 26% of the recommended requirement for a 2,000-calorie daily diet . Protein delays digestion and leaves you feeling fuller for longer after a meal, so eating high-protein food might help you decrease your net carbs consumption and ultimately avoid gaining extra weight.
How much protein is in a Sliced turkey sandwich?
Now let’s inspect the protein numbers in deli-style sliced turkey. Here are nutrition estimates for common sliced turkey varieties: So a 4-ounce sandwich stacked with 2 slices of light turkey gives you 16 grams protein. Not too shabby! This chicken of the woods also provides niacin, vitamin B6, selenium and zinc.
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.
Is turkey breast deli meat high in protein?
Turkey breast deli meat is a high-protein food. Protein is a macronutrient, which means your body needs a large amount of it. Because your body cannot store protein, you must eat it every day. As long as you don’t overdo it on the turkey slice, it’s an excellent way to get your daily protein fix.
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 much fat is in a deli turkey?
For instance, one 4-ounce serving of regular deli turkey includes 2.5 grams of total fat while the same size serving of smoked deli meat has 2.1g of fat. Read More: What Meat Is Low in Cholesterol?