How Much Protein is in Turkey Breast Lunch Meat?

Turkey breast is one of the most popular and commonly consumed lunch meats Not only is it tasty and versatile for sandwiches, wraps, salads and more, but it also provides an impressive amount of protein

This makes turkey breast one of the best on-the-go protein sources for busy people. But exactly how much protein is packed into those convenient slices of packaged turkey breast meat?

Protein Content in Turkey Breast

A typical serving size of sliced turkey breast lunch meat is around 2-3 thin slices. According to the USDA, the protein content breaks down as follows:

• 2 slices (56g) turkey breast meat contains about 13g of protein
• 3 slices (84g) turkey breast meat contains about 18g of protein

So in just a couple of slices of turkey breast lunch meat, you can get 13-18g of high-quality protein.

To put this into perspective, most health organizations recommend a minimum daily protein intake of around 50g for the average sedentary adult. Active individuals need even more.

Just by adding a turkey sandwich or wrap to your daily meal plan, you can effortlessly consume a quarter to over a third of your recommended minimum protein requirements.

Benefits of Protein from Turkey Breast

There are many reasons why protein should be a focus in your diet. Consuming high-protein foods like turkey breast offers these benefits:

• Builds and repairs muscle tissue
• Keeps you feeling full and satisfied
• Helps control appetite and cravings
• Maintains bone strength
• Boosts metabolism and fat burning
• Supports immune function
• Provides energy for your body

Protein also contains the essential amino acids that your body cannot make on its own. These include leucine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine and more.

Turkey breast meat is a complete protein source, meaning it supplies all of the essential amino acids your body needs from food in the proper ratios.

More Nutrition Facts on Turkey Breast

In addition to its impressive protein content, turkey breast lunch meat offers other important vitamins and minerals:

• Rich source of B vitamins like niacin, vitamin B6 and B12
• Contains selenium, zinc, potassium and phosphorus
• Provides some iron, magnesium and calcium
• Low in sodium compared to other deli meats
• Minimal amounts of carbs and fat

Turkey breast is about 87% protein by calorie, with the rest coming from fat (8%) and carbs (5%). A 3 oz serving of sliced turkey breast only contains about 60-70 calories.

So not only does it provide quality protein, but it’s also low in fat, carbs and calories. This makes it an excellent choice in a weight loss diet.

Healthiest Ways to Enjoy Turkey Breast

There are many nutritious ways to incorporate turkey breast meat into your diet:

• Turkey sandwiches – Enjoy sliced turkey with whole grain bread, lettuce, tomato and avocado. Go easy on condiments like mayo or mustard which can be high in sodium.

• Turkey wraps – Stuff a whole wheat tortilla with turkey, spinach, bell pepper strips, shredded carrots and a drizzle of olive oil vinaigrette.

• Turkey salad – Toss diced turkey breast with grapes, chopped apple, walnuts, celery and Greek yogurt dressing.

• Turkey tacos – Scramble ground turkey breast and add to corn tortillas with salsa, onion, cilantro and a squeeze of lime.

• Turkey pizza – Top a whole wheat crust with turkey pepperoni, mushrooms, tomato sauce and part-skim mozzarella.

• Turkey stuffed pepper – Fill a roasted red pepper half with turkey, brown rice, shredded cheese and marinara sauce.

Is Deli Turkey Breast Healthy?

When choosing packaged sliced turkey breast lunch meat, go for fresh deli varieties whenever possible rather than pre-packaged.

The deli counter turkey is more likely to just contain turkey breast meat without extra fillers, stabilizers and preservatives. Or choose brands labeled “natural” or “organic”.

Watch out for flavored turkey deli meats which can be loaded with excess sodium, nitrates, sugar and other additives. And opt for low-sodium versions to keep sodium in check.

As long as you read labels and look for clean ingredients, deli turkey breast is an incredibly healthy, protein-packed choice worthy of being in your regular lunch rotation.

Quick and Nutritious Turkey Lunch Ideas

Here are more delicious turkey-based meals and snacks to help you meet your protein needs:

• Turkey cranberry pecan salad
• Open-faced turkey melt with avocado
• Turkey spinach soup with whole grain bread
• Turkey lettuce wraps with carrot and bell pepper
• Turkey stuffed zucchini boats
• Turkey meatballs with roasted vegetables
• Turkey jerky or turkey stick for on-the-go
• Turkey chili with beans and veggies

So don’t hesitate to eat turkey more often to maximize your protein intake. With nutritious options like turkey breast lunch meat, enjoying higher protein meals is totally delicious and easy.

Frequently Asked Questions

How much protein should I eat daily?

The recommended daily protein intake is at least 0.36 grams per pound of body weight for sedentary people. Active people need up to 0.55-0.77 g per pound. Aim for 20-30% of total calories from protein.

Is turkey or chicken better for you?

Both are excellent lean protein options. Turkey breast is a bit lower in fat and calories while chicken breast has more niacin and vitamin B6. For lunch meat, turkey is preferable over processed chicken deli meat.

Is 2 slices of turkey enough for a sandwich?

Two slices of turkey totals around 13 grams of protein, which is a decent amount. Feel free to add more if still hungry. Pair with veggies and whole grains to make it a well-rounded, protein-packed meal.

What are the healthiest sandwich fillings?

Vegetables, hummus, avocado, hard boiled egg, grilled chicken, roasted turkey, and tuna or salmon salad are all excellent healthy sandwich fillings. Avoid highly processed meats like bologna.

Is turkey high in cholesterol?

No, turkey is very low in cholesterol compared to beef and pork. A 3 oz serving of turkey breast only has around 15 mg cholesterol compared to 70 mg in beef and 85 mg in pork.