Deli turkey is a popular choice for sandwiches and wraps thanks to its convenience taste and protein content. But how much protein is actually in those thin slices of packaged turkey breast? Let’s take a closer look.
Typical Protein Content
According to the USDA, a 2 ounce serving of deli turkey contains around 9 grams of protein. This accounts for 16-18% of the Daily Value, based on a 2000 calorie diet.
To put that into perspective, 9 grams of protein is around the amount found in:
- 1 egg
- 1⁄4 cup part-skim ricotta cheese
- 1⁄3 cup cooked quinoa
So while deli turkey does contain a decent amount of protein, a few slices alone won’t make up the majority of your daily needs.
An average adult requires around 46-56 grams of protein per day, depending on factors like age, gender, and activity level Athletes and bodybuilders may need even more
Protein Content by Brand
There can be slight variations in protein content depending on the specific brand and type of deli turkey:
- Oscar Mayer Oven Roasted Turkey Breast: 9g protein per 2 oz
- Boar’s Head Ovengold Turkey Breast: 10g protein per 2 oz
- Applegate Organic Oven Roasted Turkey Breast: 10g protein per 2 oz
- Hillshire Farm Oven Roasted Turkey Breast: 9g protein per 2 oz
- Whole Foods Market Organic Oven Roasted Turkey Breast: 9g protein per 2 oz
As you can see protein content ranges from 9-10 grams per typical serving. Premium deli turkey brands tend to be on the higher end.
Protein Per Slice
Deli turkey is usually sliced very thin, so the protein numbers are lower per slice compared to a full serving:
- 1 slice (0.7 oz) Oscar Mayer turkey: 3g protein
- 1 slice (0.5 oz) Boar’s Head turkey: 3g protein
- 1 slice (0.6 oz) Applegate Organic turkey: 3g protein
Again, these are general estimates since slice sizes can vary. Expect around 3 grams of protein per slice depending on thickness.
To get 9 grams of protein, you would need to eat approximately 3 regular slices of deli turkey.
Lean Protein
One benefit of deli turkey is that it’s a lean source of protein without much fat or cholesterol:
- A 2 oz serving contains just 1-2.5g of fat depending on brand
- Mostly contains unsaturated “good” fats
- Very low in saturated fat and trans fat
- Around 25mg cholesterol per serving
This makes it a healthier choice compared to fattier sliced meats like bologna or salami.
Sodium Content
The main downside of deli meats is that they tend to be very high in sodium. A serving of packaged turkey can contain 500-800mg sodium, which is 20-35% of the daily recommended limit.
To limit your sodium intake, look for low-sodium, reduced sodium or no salt added options. Or ask for fresh sliced turkey breast at the deli counter.
Other Nutrients
In addition to protein, deli turkey provides a small amount of other nutrients:
- Selenium – helps antioxidant activity
- Niacin – supports healthy cholesterol levels
- Vitamin B6 – supports nerve function and energy metabolism
- Phosphorus – supports bone health
- Zinc – supports immune function and cell growth
However, the amounts are relatively low compared to the protein content.
Health Benefits
Eating deli turkey in moderation may provide these potential health benefits:
- Helps preserve and build lean muscle mass due to high protein content
- May increase satiety and fullness compared to lower protein foods
- Provides lean, low-fat source of protein
- Contains amino acids for supporting exercise recovery
- Low glycemic index can help control blood sugar
- Selenium may help reduce cancer risks
- Niacin can help improve “good” HDL cholesterol levels
Bottom Line
Overall, deli turkey can be a quick and convenient way to add protein to your diet. A few slices can provide around 9-10 grams of protein. Just be mindful of sodium content, and enjoy turkey as part of an overall balanced diet.
Profile of Protein in Item Recommended Protein Powder Shop for high-quality whey protein supplements at Transparent Labs. Shop Whey Protein Purchases made through this affiliate link support Prospre. Essential Amino Acids
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Protein Quality Score: 100% †
Limiting Amino Acid: Leucine
- Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.
† – Not adjusted for digestibility. For more information, see the protein digestibility tables.
100g of Deli Turkey contains 13.5g of protein, which is about the same as 2.3 eggs, 0.5 chicken breasts, or 1 cups (262g) of black beans.
Detailed Nutrient Information Vitamin C
- 1 oz (1 serving) (48 g)
- Excellent source of Sodium
- Excellent source of Selenium
- Good source of Niacin
‡ – As defined by Health Canada guidelines.
Nutrition Facts Source: USDA
Summary:
- High Protein
- Moderate Fat
- Low Carbs
Foods with similar macro profiles:
The Pros and Cons of Deli Turkey: Nutrition Facts You Need to Know
FAQ
How much protein is in 2 slices of deli turkey?
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 ).
How much protein is in 4 slices of deli turkey?
Great Value Deli Sliced Oven Roasted Turkey Breast (4 slices) contains 2g total carbs, 2g net carbs, 5g fat, 7g protein, and 80 calories.
Is deli turkey a good source of protein?
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 3 slices of deli turkey?
Hormel Foods Smoked Deli Turkey (3 slices) contains 1g total carbs, 1g net carbs, 2.5g fat, 11g protein, and 70 calories.
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 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 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?
How much deli turkey should I eat a day?
Here are some general guidelines based on your goals: For the average healthy adult: 2-3 slices of deli turkey (about 1.5-2 ounces) fulfills 10-15g of your daily protein requirement. **For athletes or muscle building:**Aim for 4-6 slices to provide 20-30g protein for recovery and muscle repair.
What are the different types of deli turkey?
The most common types of deli turkey include smoked, roasted, and honey roasted. Smoked turkey generally contains around 9 grams of protein per 3 slices, making it a lean and protein-rich option. On the other hand, roasted turkey typically provides a similar protein content to smoked turkey, with about 9 grams of protein per 3 slices.