How Many Calories Are in Turkey Lunch Meat?

Turkey lunch meat is a popular choice for sandwiches and snacks. But with so many options like smoked, honey roasted oven roasted and more, how many calories does turkey lunch meat contain? Let’s break it down.

The Basics

Turkey lunch meat also known as deli turkey refers to sliced, pre-cooked turkey breast sold at the deli counter. An average 2-ounce serving, about 2-3 thin slices, provides

• 61 calories
• 1.5 grams fat
• 15 grams protein

This makes it a lean protein source compared to meats like bologna or salami However, calories can vary based on the specific type of turkey lunch meat.

Smoked Turkey

Smoked turkey is turkey breast that has been smoked to add flavor. A 2-ounce serving of smoked turkey breast contains:

• 60 calories
• 2 grams fat
• 13 grams protein

Smoking imparts a rich, savory taste without adding too many additional calories. Smoked turkey makes a great sandwich meat or addition to snacks.

Honey Roasted Turkey

Honey roasted turkey is cooked with honey and seasonings for a naturally sweet flavor. A 2-ounce serving provides:

• 70 calories
• 1.5 grams fat
• 12 grams protein

The honey adds about 10 extra calories compared to plain turkey lunch meat. Other seasonings may also boost the calorie content slightly. Still, honey roasted remains a relatively light choice.

Oven Roasted Turkey

Oven roasting gives turkey a juicy texture and roasted flavor. nutrition facts for 2 ounces of oven roasted turkey are:

• 60 calories
• 1 gram fat
• 14 grams protein

Oven roasting does not significantly impact the calorie content compared to plain turkey lunch meat. It adds rich roasted notes without extra fat or calories.

Cajun Style Turkey

For a spicy zing, look for Cajun or Creole seasoned turkey breast. A 2-ounce serving of Cajun turkey contains about:

• 70 calories
• 1.5 grams fat
• 14 grams protein

The blend of paprika, garlic, onions, and other spices adds a touch of sodium and calories compared to plain turkey. But the difference is fairly small.

Mesquite Smoked Turkey

Mesquite smoking uses mesquite wood chips to flavor the turkey. It has a richer, wood-smoked taste. Nutrition info per 2 ounces is:

• 60 calories
• 1.5 grams fat
• 14 grams protein

Like other smoked turkey, mesquite smoking does not add substantial extra calories. It gives great smoky flavor for barely any additional calories.

Pepper Coated Turkey

For a flavor boost, companies coat deli turkey in cracked black pepper. Serving size facts are:

• 60 calories
• 1 gram fat
• 15 grams protein

The pepper coating adds lots of spice without the calories. Another low-calorie choice that packs tons of flavor.

Low Sodium Turkey

If limiting salt intake, look for low sodium turkey. A 2-ounce serving has:

• 60 calories
• 1.5 grams fat
• 14 grams protein

With no added salt, the calorie content is almost identical to regular turkey lunch meat. This is perfect for a low-sodium sandwich or wrap.

Extra Lean Turkey

Extra lean turkey comes from the sirloin or tenderloin and is over 99% fat free. A 2-ounce serving contains:

• 50 calories
• 0 grams fat
• 13 grams protein

Choosing extra lean cuts shaves about 10 calories off your sandwich. It still packs plenty of protein too.

Sodium Content

While the calorie differences are fairly small between varieties, sodium content can vary more widely. Plain turkey lunch meat has about 400-500 mg sodium per serving. Smoked or seasoned options run from 600-800 mg. Cured meats like salami and pepperoni can have 300-500 mg per slice.

So turkey lunch meat is relatively low sodium compared to many cured meats. Those limiting sodium should read nutrition labels and pick low sodium or no salt added varieties when possible.

Lunch Meat Serving Tips

• Fold turkey slices into a lettuce wrap or stuffed tomato for a low-carb option.

• Add avocado, bean sprouts, cucumbers or other veggies to sandwiches for crunch.

• Use thin slices on a breakfast sandwich with egg and low-fat cheese.

• Roll up turkey slices with sliced cheese and pickle into a protein-filled snack.

• Mix diced turkey with Greek yogurt, celery, onions and spices for a tasty dip.

Healthier Lunch Meat Alternatives

For an even lighter lunch, consider these lower calorie alternatives:

• Roast beef: Around 45 calories per 2 ounces
• Chicken breast: 40 calories per 2 ounces
• Lean ham: 35-40 calories per 2 ounces
• Tuna or salmon: 70-80 calories in a 2.5 ounce can
• Hummus: About 50 calories per 2 tablespoons

So while turkey is already one of the leanest lunch meats, opting for roast beef, chicken or fish can trim another 5-15 calories from your sandwich. Just watch out for heavilly processed varieties with added oils and sodium.

The Bottom Line

Overall, most turkey lunch meat varieties range from 50-70 calories per standard 2-ounce serving. Factors like smoking, roasting, seasonings, and fat content cause modest calorie differences between types. Plain, extra lean, and oven roasted tend to be the lowest calorie options. But even smoked and honey roasted deliver great flavor for a minimal caloric tradeoff. Turkey remains one of the leanest and healthiest lunch meats for sandwiches, wraps, and snacking.