How Much Protein is in Turkey Breast Lunch Meat?

Turkey breast is one of the most popular deli meats for sandwiches and wraps. It’s a lean lower-calorie protein choice often recommended as a healthier lunchtime option over meats like bologna or salami. But exactly how much protein does turkey breast lunch meat contain per serving? Let’s take a closer look.

Turkey Breast Nutrition Facts

Turkey breast lunch meat is:

• Low in calories – around 21 calories per slice
• Low in fat – 0.3g total fat per slice
• Low in saturated fat – just 0.1g per slice
• Zero trans fat
• Lower in sodium – around 105mg per slice
• An excellent source of protein – 3.58g protein per slice

Turkey is nearly all protein with very little fat or carbs. A 3.5 inch square slice (about 1oz) contains:

• Protein: 3.58g
• Carbs: 0.88g
• Sugar: 0.74g
• Fiber: 0.1g
• Fat: 0.3g
• Calories: 21.84

So per slice, turkey breast provides 12% of the daily value for protein based on a 2000 calorie diet.

Protein Content of Other Popular Deli Meats

How does the protein in turkey breast lunch meat compare to other deli meats?

Chicken breast: Similar to turkey, a slice of chicken breast lunch meat has 2.1g of protein and just 12 calories.

Roast beef: A slice of roast beef contains around 3.3g protein and 24 calories.

Ham: Ham lunch meat has 2.5g protein and 15 calories per slice.

Salami: Packs 6.1g protein but also 10.4g fat and 119 calories per slice.

Bologna: 4.3g protein and 69 calories per slice.

Turkey breast and chicken breast have the lowest calories and fat while providing the most protein per slice. Cured meats like salami and bologna are much higher in sodium, fat, and calories for less protein.

Daily Protein Needs

How much total protein do you need per day, and does turkey breast lunch meat help meet your needs?

The Recommended Dietary Allowance (RDA) for protein is:

• Men: 56g per day
• Women: 46g per day

But active adults or athletes need more:

• Endurance athletes: 1.2-1.4g per kg of body weight
• Strength athletes: 1.6-1.7g per kg of body weight

Since turkey breast contains about 3.6g protein per slice, eating two slices would provide roughly 7g toward your daily protein requirements.

Here’s how much turkey breast you would need to meet different protein goals:

• 30g protein: 8 slices
• 50g protein: 14 slices
• 75g protein: 21 slices
• 100g protein: 28 slices

As you can see, relying solely on deli turkey to meet high protein needs would require eating many slices per day. It may be easier to meet your goals by pairing turkey with other protein sources like Greek yogurt, eggs, protein powder or lean meats.

Buying and Storing Turkey Breast

When purchasing packaged turkey breast lunch meat, check the label for:

• Low or reduced sodium options
• No added nitrates or nitrites
• Short ingredients list

For maximum freshness, use sliced turkey within 3-5 days. To extend the shelf life, slice only what you need and refrigerate the rest.

Or buy turkey breast meat from the deli counter and slice it yourself. This allows you to control thickness and portion sizes. Freshly sliced deli turkey lasts around 7 days refrigerated.

Healthy Ways to Eat Turkey Breast

There are many nutritious ways to enjoy turkey breast meat:

• Classic turkey sandwiches with lettuce, tomato, avocado
• Turkey wraps with veggies and hummus
• Salads topped with sliced turkey breast
• Open-faced turkey melts
• Turkey tacos with lettuce, tomato, cheese
• Turkey veggie soup
• Healthy turkey casseroles and pasta bakes

Turkey breast is a lean, versatile protein choice that can be part of a balanced diet. Use it in moderation along with other healthy protein foods to meet your daily needs.