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).
Deli meats like turkey can make for quick, tasty sandwiches and snacks. While they may be high in sodium, most are also packed with protein. Just two slices of turkey deli meat contain around 12 grams of this important nutrient.
Why Protein Matters
Protein is essential for building and repairing tissues and muscle mass, It also boosts metabolism and helps curb hunger The daily recommended intake for protein is around 50 grams for adults Turkey deli meat provides an easy way to get a solid protein kick and reach your daily target,
Nutrition Profile of Turkey Luncheon Meat
Turkey deli slices are low calorie and low fat A 2 ounce serving (about 2-3 slices) contains approximately
- 70 calories
- 2.5 grams fat
- 459 mg sodium
- 11 grams protein
The protein content comes out to about 12 grams for two slices. This supplies around 25% of the recommended daily value. Turkey breast meat is lean with only 1.5 grams of saturated fat per serving.
Deli turkey does not contain any fiber or complex carbs. The only carbohydrates present are 1 gram of natural sugar. Because it is so low calorie and low carb, turkey lunch meat can fit into a keto diet or low fat diet.
Delicious Ways to Add Turkey to Your Diet
There are lots of easy ways to enjoy turkey deli meat and get a protein punch:
- Stuff turkey slices into a whole grain pita or wrap
- Layer it on bread or toast for a classic sandwich
- Roll up with cheese and lettuce leaves for a protein pinwheel
- Chop into chunks to top a salad or bowl
- Add to omelets, frittatas or breakfast tacos
For extra nutrition, pair it with fiber-rich fruits and vegetables. Some tasty combinations include turkey with avocado, spinach, tomato and hummus.
Choosing the Healthiest Deli Turkey
When shopping for deli meats, look for turkey breast labeled as natural, low sodium or no antibiotics added. Stay away from honey smoked, maple cured or flavored varieties which often have added sugar and preservatives.
To cut down on sodium, drain and rinse canned or packaged turkey before eating. Or stick to the deli counter where you can get freshly sliced meat.
Make Your Own Healthy Lunch Meat
Another option is to cook and slice your own turkey at home. Start with boneless, skinless turkey breasts. Season simply with herbs or spices and bake until fully cooked. Let cool before slicing. Homemade lunch meat has no preservatives and the flavor is unmatched.
Protein Supports an Active Lifestyle
Turkey deli meat can be part of an active, healthy lifestyle. Protein provides lasting energy for your workouts and helps build muscle to improve strength and performance. Avoid going overboard on portion size and balance deli meat with plenty of fruits, vegetables and whole grains throughout the day.
So next time you need a nutritious lunch or snack in a hurry, reach for a few slices of turkey breast. It provides an easy protein punch whenever you need it.
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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).
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).
Think deli meats are healthy alternative? Studies suggest limiting consumption for health reasons
FAQ
How much protein is in a slice of turkey lunch meat?
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Protein (g)
|
3.58
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Carbohydrate, by difference (g)
|
0.88
|
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Energy (kcal)
|
21.84
|
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Sugars, total (g)
|
0.74
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|
Fiber, total dietary (g)
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0.1
|
Is deli turkey a good source of protein?
How many grams of protein are in 2 ounces of deli turkey?
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Nutrient
|
Value
|
|
Net carbs
|
2g
|
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Fiber
|
0g
|
|
Sugar
|
1g
|
|
Protein
|
8g
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How many calories are in 2 slices of cold cut turkey?