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 protein-rich food that is a diet staple for many. With its lean meat and versatility, turkey can be included in everything from sandwiches to salads to hearty dinners. When planning your meals and tracking your daily calories, you may wonder – just how many calories are in a serving of turkey? Specifically, what is the calorie count for two slices of turkey?
In this article, we will break down the calories and nutrition info per serving of turkey. You’ll learn the calorie difference between turkey breast, deli turkey, and whole roasted turkey. We’ll also compare turkey to other meat and protein sources.
Calorie Count in 2 Slices of Turkey Breast
Turkey breast is one of the leanest cuts of meat from the turkey For two slices, approximately 3.5 inches square, of sliced deli turkey breast, the nutrition information is
- Calories: 44
- Total Fat: 0.7g
- Carbohydrates: 1.8g
- Protein: 7g
*Percent daily values are based on a 2000 calorie diet.
Two slices of turkey breast contain just 44 calories, supplying only 2% of your total daily calorie needs. With 15% fat, 17% carbs, and 68% protein, turkey breast is an extremely lean source of protein. The thin slices make it perfect for sandwiches and wraps.
Calories in 2 Slices of Deli Turkey
For two slices of assorted sliced deli turkey meats the typical nutrition profile is
- Calories: 60
- Total Fat: 1.5g
- Carbohydrates: 1g
- Protein: 13g
*Percent daily values are based on a 2000 calorie diet.
With 3% of your daily calories and 25% of your daily protein, 2 slices of assorted deli turkey contain 60 calories. The macros break down to 22% fat, 7% carbs, and 71% protein.
Calories in 2 Slices of Whole Roasted Turkey
For two thin slices of whole roasted turkey breast meat, about 3 x 2 inches each:
- Calories: 52
- Total Fat: 2g
- Carbohydrates: 0g
- Protein: 8g
*Percent daily values are based on a 2000 calorie diet.
Two slices of whole turkey have just 52 calories, supplying 3% of your daily caloric intake. The macros are 35% fat, 0% carbs, and 65% protein.
Comparing Turkey to Other Protein Sources
Turkey is one of the leanest sources of protein available. Here is how it stacks up calorie-wise to other meat and protein foods per 3 ounce cooked serving:
- Turkey breast: 125 calories
- Chicken breast: 165 calories
- Lean beef: 180 calories
- Pork tenderloin: 180 calories
- Salmon: 175 calories
Turkey breast contains far fewer calories than even other lean protein choices. With ample protein and little fat or carbs, turkey is great for a light, nutrient-packed meal.
Selecting the Healthiest Turkey
When purchasing turkey, opt for the most nutritious selections by:
- Choosing breast over fattier dark meat
- Buying skinless turkey or removing the skin before eating
- Looking for low-sodium deli turkey
- Avoiding pre-basted or injected turkey which can contain excess fat, carbs, and sodium
- Comparing brands and labels to find the leanest options
Also be cautious of deli turkey with added sugar, fillers, and preservatives. Seek out no-sugar-added, low-fat turkey for the healthiest sandwich or wrap.
Nutritional Benefits of Turkey
In addition to being low in calories and fat, turkey provides many beneficial nutrients:
- High-quality lean protein for building muscle
- B vitamins like B3, B6, and B12 for energy and brain health
- Selenium, zinc, potassium and phosphorus
- Iron for healthy blood and energy levels
- Anti-inflammatory amino acids such as cysteine
As part of a healthy diet, turkey supplies excellent nutritional value in a low-calorie protein package.
Key Takeaways on Calories in Turkey Slices
To summarize, two slices of turkey breast contain approximately 44 calories while two slices of deli turkey or whole turkey have about 60 calories. Turkey breast is one of the leanest proteins available, with minimal fat and carbs compared to other meats.
When selecting turkey, choose fresh cuts of breast meat without skin or heavy processing. Also check the sodium content on deli turkey labels. Prepared properly, turkey can provide big protein power for very few calories in your diet.
Frequently Asked Questions
How many calories are in 1 slice of turkey?
One slice of turkey breast contains around 22 calories. A slice of deli turkey or whole turkey has approximately 30 calories.
What is the calorie count for 3 slices of turkey?
Three slices of turkey breast have 66 calories. Three slices of assorted deli turkey contain about 90 calories.
How do turkey calories compare to chicken or beef?
Turkey is significantly lower in calories than most meats. A 3 ounce serving of turkey breast has 125 calories compared to 165 calories in chicken breast and 180 calories in lean beef.
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).