How Much Protein Is In Deli Turkey?

Deli turkey is a popular choice for sandwiches, wraps, salads, and snacks. Its convenience, taste, and protein content make it a staple food item for many people. But exactly how much protein is in those thin slices of packaged turkey meat? Let’s take a closer look.

Typical Nutrition Facts For Deli Turkey

The amount of protein in deli turkey can vary slightly between brands and types, but here are some general nutrition facts for a common 2 oz serving (about 3 slices) of oven roasted deli turkey:

• Calories: 70
• Fat: 2g
• Saturated fat: 1g
• Sodium: 459mg
• Carbs: 1g
• Sugar: 1g
• Protein: 11g

So in a standard serving, you’ll get about 11g of protein. Since the daily recommended protein intake for most adults is around 50g, deli turkey provides a solid protein boost.

About 63% of the calories in deli turkey come from protein The rest comes from a small amount of fat (32%) and carbs (5%)

How The Type Of Turkey Affects Protein Content

While oven roasted deli turkey is one of the most common kinds, you’ll also see smoked turkey, turkey ham, honey turkey, and other varieties at the deli counter. In general, the different types tend to have a similar protein content per serving.

For example, a 2 oz serving of smoked turkey deli meat also has right around 11g of protein. Turkey ham often has slightly less, with 10g of protein per 2 oz serving. The preparation method doesn’t drastically alter the protein content.

One exception is ground turkey, which can have a bit less protein due to higher fat content. A 2 oz serving of ground turkey might have around 9g of protein. Still a good amount, just less than sliced deli turkey.

Sliced vs Shaved Turkey Meat

Another factor that impacts protein content is the thickness of the slices. Thinner shaved slices will weigh less than thicker hand-carved slices of the same size.

So if you get paper-thin shaved turkey, a 2 oz serving may actually be more slices than if you get thicker slices That will affect the protein per slice. But the overall protein per serving weight remains similar

How Deli Turkey Stacks Up To Other Proteins

Compared to other common protein-rich foods deli turkey contains a moderate amount of protein per serving

• 2 oz beef jerky: 15g protein
• 2 oz roast beef: 14g protein
• 2 oz grilled chicken breast: 12g protein
• 2 oz deli ham: 10g protein
• 2 oz canned tuna: 10g protein
• 2 oz deli turkey: 11g protein
• 2 oz tofu: 8g protein
• 2 oz cheddar cheese: 7g protein

So for a convenient packaged lunch meat, deli turkey provides a sizeable hit of protein. It doesn’t have quite as much per ounce as beef jerky or roast beef. But it still ranks favorably compared to other proteins like cheese, ham, and tofu.

Healthy Serving Sizes For Deli Meat

When eating packaged meats like deli turkey, it’s important to pay attention to portion sizes. While the protein content is beneficial, too much can add up in calories, sodium, saturated fat, and preservatives.

Here are some healthy deli meat serving recommendations:

• For sandwiches: 2-3 oz or about 4-6 slices
• For wraps: 1-2 oz or 2-4 slices
• For salads/bowls: 1 oz or 2 slices
• For snacking: 1 oz or 2 slices

Sticking within these portions will allow you to get a protein boost without overdoing it on the processed meats. And be sure to pair your turkey with healthy whole grains, produce, and other nutritious foods.

Making The Most Of Deli Turkey

Here are some tips for incorporating deli turkey in a healthy way:

• Opt for low sodium turkey whenever possible
• Choose whole wheat or multigrain bread rather than white bread
• Load up sandwiches and wraps with veggies like lettuce, tomatoes, peppers, etc.
• In salads, always include greens and mix in other veggies and beans for fiber
• Swap mayo-based spreads for hummus, avocado, mustard, etc.
• Combine turkey with healthier proteins like nuts, eggs, cottage cheese or yogurt
• Roast or air fry turkey slices instead of frying in oil for a crispy snack

Is Deli Meat Good For Weight Loss?

Deli turkey can be part of an effective weight loss plan due to its high protein and low calorie content. Protein helps you feel satisfied and delays hunger, which aids in weight management.

However, be mindful of portions and what you eat with it. Deli meat alone isn’t enough – you need plenty of fruits, vegetables and whole grains for balanced nutrition. Prioritize lean meats like turkey over higher fat and sodium options like bologna or salami.

Healthiest Ways To Eat Deli Meat

While deli meats can fit into a healthy lifestyle, they are still processed foods high in sodium. It’s best not to make them an everyday meal staple. Here are some of the healthiest ways to enjoy deli turkey and other lunch meats:

• In wraps or sandwiches with lots of veggies
• Diced into salads for extra protein
• Added to omelets or breakfast scrambles
• In lettuce roll-ups or cabbage wraps
• As a snack or appetizer with crackers or vegetables
• In limited amounts, a few times a week

High Protein Turkey Alternatives

If you want to limit processed meat intake or follow a vegetarian/vegan diet, there are many other high protein options beyond deli turkey:

• Lentils, beans, chickpeas, peas
• Tofu, tempeh, edamame
• Eggs, egg whites
• Greek yogurt
• Cottage cheese
• Nut butters
• Quinoa
• Hemp seeds, chia seeds, flax seeds
• Soy milk, almond milk, pea milk
• Seitan
• Nutritional yeast

With a little creativity, you can get all the benefits of protein without relying too heavily on deli meats.

Deli turkey can be a nutritious and convenient protein choice when eaten in moderation. A 2-3 ounce serving provides 11g protein to help meet your daily needs. Balance out processed meats with plenty of whole foods for the healthiest approach. And opt for lower sodium turkey whenever possible.