Deli Turkey: Calories, Nutrition and Health Benefits

Summarize with:

ChatGPT

Claude

AI Mode

Perplexity

Two ounces (56 g) of sliced deli turkey breast has about 59 calories, 8.3g protein, 1.2g carbs, 2.1g fat and roughly 500 mg sodium. It is a lean, low-carb protein, but the sodium adds up quickly in a sandwich.

Quick Nutrition Facts

Per 2 oz (56 g) sliced deli turkey breast, about 3 to 4 slices

Nutrient	Amount
Calories	59 kcal
Protein	8.3g
Carbohydrates	1.2g
Fiber	0g
Sugars	0.5g
Fat	2.1g
Sodium	503 mg

Macronutrient Breakdown

Start NutriScan onboarding to personalize your plan

NUTRITIONIST'S INSIGHT

Deli turkey breast is one of the leanest lunch meats. A 2 oz serving of 3 to 4 slices gives about 59 calories and 8.3g of protein, with 2.1g of fat, so about 56 percent of the calories are protein and 32 percent fat. Carbs are near zero at 1.2g, and fiber is zero. The number to watch is sodium. USDA lists 898 mg per 100 g, which is about 500 mg for 2 oz, and a typical sandwich uses 3 to 4 oz, so the turkey alone can reach 1,000 mg. The WHO advises under 2,000 mg of sodium a day. Bread, cheese and sauces add more. Because the turkey is cured and processed, the WHO classes processed meat as a cancer risk when eaten often, so it works best as an occasional protein, not a daily one. Low-sodium turkey (USDA lists 772 mg per 100 g for a low-salt version) cuts about 14 percent of the salt. Roasted turkey you slice yourself has much less sodium than packaged deli slices.

Myth Busters

MYTH #1: Deli turkey is as healthy as fresh roast turkey.

TRUTH: The meat is lean either way, but packaged deli turkey is brined and cured. USDA lists about 898 mg of sodium per 100 g for sliced turkey breast, so 2 oz brings about 500 mg of sodium before bread or cheese. USDA FoodData Central: Turkey breast, sliced, prepackaged (SR Legacy, FDC 172941); Giant Food: Oscar Mayer Deli Fresh Oven Roasted Turkey Breast Sliced nutrition label

MYTH #2: Turkey lunch meat has hidden carbs.

TRUTH: Plain deli turkey has about 2.2g of carbs per 100 g, which is 1.2g per 2 oz. Some honey or glazed versions add sugar, so check the label, but standard oven roasted turkey is close to zero carb. USDA FoodData Central: Turkey breast, sliced, prepackaged (SR Legacy, FDC 172941); Giant Food: Oscar Mayer Deli Fresh Oven Roasted Turkey Breast Sliced nutrition label

MYTH #3: Labels that say no nitrates or nitrites mean the meat is not processed.

TRUTH: Those products still use salt, water, starch and cultured dextrose to cure and preserve the meat, and the Oscar Mayer label lists about 500 mg of sodium for 2 oz. The WHO still counts cured and preserved meat as processed meat. Giant Food: Oscar Mayer Deli Fresh Oven Roasted Turkey Breast Sliced nutrition label; WHO: Cancer: Carcinogenicity of the consumption of red meat and processed meat

MYTH #4: Low-sodium deli turkey has almost no salt.

TRUTH: USDA lists 772 mg of sodium per 100 g for low-salt turkey breast, against 898 mg for regular sliced turkey. That is about 14 percent less, so a 4 oz sandwich portion still gives roughly 870 mg. USDA FoodData Central: Turkey breast, low salt, prepackaged or deli, luncheon meat (FDC 174572); USDA FoodData Central: Turkey breast, sliced, prepackaged (SR Legacy, FDC 172941)

MYTH #5: Deli turkey is a high-protein food with no downside.

TRUTH: It gives 8.3g of protein for 59 calories, which is efficient. The downside is sodium, and the WHO links frequent processed meat intake with higher cancer risk, so keep it to a few meals a week. USDA FoodData Central: Turkey breast, sliced, prepackaged (SR Legacy, FDC 172941); WHO: Cancer: Carcinogenicity of the consumption of red meat and processed meat; World Health Organization: Salt reduction fact sheet

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		Only 59 calories for 8.3g of protein per 2 oz, with 2.1g of fat. It adds protein to a meal for few calories. USDA FoodData Central: Turkey breast, sliced, prepackaged (SR Legacy, FDC 172941)
Muscle Gain		8.3g of protein per 2 oz is lean and easy to scale. A 4 oz portion gives about 17g, though you need other protein sources to reach a high daily target. USDA FoodData Central: Turkey breast, sliced, prepackaged (SR Legacy, FDC 172941)
Blood Sugar Control		About 1.2g of carbs per 2 oz and no fiber needed to offset them, so the turkey itself has a negligible effect on blood sugar. The bread around it sets the response. USDA FoodData Central: Turkey breast, sliced, prepackaged (SR Legacy, FDC 172941); Harvard T.H. Chan School of Public Health, The Nutrition Source: Carbohydrates and Blood Sugar
Heart Health		About 500 mg of sodium per 2 oz, and a typical 4 oz sandwich portion reaches about 1,000 mg, half of the WHO limit of 2,000 mg a day. Choose low-sodium packs. USDA FoodData Central: Turkey breast, sliced, prepackaged (SR Legacy, FDC 172941); Giant Food: Oscar Mayer Deli Fresh Oven Roasted Turkey Breast Sliced nutrition label; World Health Organization: Salt reduction fact sheet
Fiber and Gut Health		Zero fiber. Pair it with whole grain bread and vegetables to get any. USDA FoodData Central: Turkey breast, sliced, prepackaged (SR Legacy, FDC 172941)

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Blood Sugar Response to Deli Turkey

Deli turkey has about 1.2g of carbs per 2 oz, so the meat alone barely moves blood sugar. The curve shown is for 2 oz of turkey on its own, with no bread. If you add two slices of white bread, which add about 25g of carbs, the rise is set by the bread and the protein in the turkey slows it a little. Harvard T.H. Chan School of Public Health, The Nutrition Source: Carbohydrates and Blood Sugar; USDA FoodData Central: Turkey breast, sliced, prepackaged (SR Legacy, FDC 172941)

Estimated Blood Sugar Response (2 oz deli turkey, no bread)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Use deli turkey in a lettuce wrap or on one slice of whole grain bread to cut the carbs.
Add vegetables such as tomato, cucumber and spinach for fiber.
Pick low-sodium turkey and skip extra cheese and mayo to keep sodium down.
Eat the turkey and vegetables first and the bread last.
Take a 10 minute walk after a bread-based sandwich.

Cultural Significance

Sliced turkey breast became a standard American sandwich filling in the late 20th century, sold both at deli counters and in pre-sliced packs for school and office lunches. It is a common swap for ham or salami among people who want a leaner meat, and it is the base of the classic turkey club and the Subway turkey sub.

Compare & Substitute

Deli Turkey vs Similar Foods

Nutrient	Low-salt deli turkey breast (2 oz, 56 g)	Home-roasted turkey breast, sliced (2 oz, 56 g)	Sliced chicken breast deli meat (2 oz, 56 g)	Sliced ham, deli (2 oz, 56 g)
Calories	61 kcal	82 kcal	57 kcal	60 kcal
Protein	8.3g	16.9g	9.5g	9g
Carbohydrates	1.3g	0g	1.5g	1g
Fat	2.2g	1.2g	1.2g	2g

Frequently Asked Questions

How many calories are in deli turkey?

Two ounces (56 g) of sliced deli turkey breast has about 59 calories, using the USDA figure of 106 calories per 100 g. The Oscar Mayer Deli Fresh label lists about 50 calories for the same 2 oz.

How much protein is in 2 oz of deli turkey?

About 8.3g by the USDA entry. The Oscar Mayer label lists 9g. A 4 oz sandwich portion gives about 17g.

How much sodium is in deli turkey?

About 500 mg per 2 oz, or 898 mg per 100 g in the USDA entry. A 4 oz sandwich portion gives about 1,000 mg, half of the WHO limit of 2,000 mg a day.

Is deli turkey good for weight loss?

Yes, as a lean protein. It has about 59 calories and 2.1g of fat per 2 oz. Use whole grain bread or a lettuce wrap, and watch the sodium.

Is deli turkey keto and low carb?

Plain deli turkey has about 1.2g of carbs per 2 oz, so it fits a low-carb diet. Check honey, maple or glazed versions for added sugar.

Is deli turkey processed meat?

Yes. Packaged sliced turkey is cured or preserved with salt and other additives, so the WHO groups it with processed meat even when the label says no nitrates or nitrites added.