How Many Calories Are in 2 Slices of Turkey?

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).

Turkey is a lean, protein-rich food that can be part of a healthy diet. But depending on the cut and thickness, the calories in turkey can vary quite a bit. If you’re wondering how many calories are in two slices of turkey, read on for a breakdown.

Sliced Turkey Breast

Turkey breast meat is one of the leanest cuts. Two thin slices of deli-style turkey breast contain about:

44 calories
0.7g fat
1.8g carbs
7g protein

This is for two slices that are about 3.5 inches square and 1/8 inch thick each. With only 44 calories and lots of protein, it makes a great choice for sandwiches and wraps.

Thicker slices will have more calories. For example, two 1/4 inch slices of turkey breast contain around 90 calories.

Turkey breast is very versatile. You can get it sliced at the deli counter, pre-packaged as lunchmeat, or buy a whole turkey breast to roast and slice yourself.

Sliced Whole Turkey

Looking at whole turkey slices with both light and dark meat, the calories are a bit higher. Here’s the nutrition for two typical thin slices:

52 calories
2g fat
0g carbs
8g protein

These nutrition numbers are for two approximately 3 x 2 inch slices that are 1/8 inch thick each

With the skin and dark meat, sliced whole turkey has more fat compared to white meat alone. But it still provides lean protein at only 52 calories for two thin slices.

Whole turkey can be roasted for sandwiches or try finding pre-sliced packaged turkey for easy use in meals and snacks.

Comparing Turkey Slices

2 thin slices whole turkey (52 calories)
2 thin slices turkey breast (44 calories)
2 thick slices turkey breast (90 calories)

As you can see the cut of turkey makes a difference as does the thickness of the slices. Thinner slices have less calories than thick-cut options.

Below are some more common serving sizes with calorie counts:

1 medium slice whole turkey (26 calories)
1 thin slice turkey breast (22 calories)
1 thick slice turkey breast (45 calories)
1 ounce turkey breast, cooked (29 calories)
1 ounce whole turkey, cooked (37 calories)
3 ounces turkey breast (87 calories)
3 ounces whole turkey (111 calories)

In most cases, turkey breast has fewer calories than the same amount of whole roasted turkey.

Choosing Your Turkey

There are a few other factors that can affect the calories and nutrition in turkey slices:

With or without skin – Skinless turkey will be lower in fat and calories than turkey slices with the skin on.
Cooking method – Deep fried turkey or turkey coated in oil or butter will have more calories than plain roasted turkey.
Enhanced or injected – Some turkey is injected with broths and flavorings. Check the label as this can add calories.
Deli meat – Processed deli turkey often has added salt, preservatives, or other ingredients. Check the nutrition label if calories are a concern.

Your healthiest bets are plain roasted turkey sliced at home or simple deli turkey breast without any extras.

Health Benefits of Turkey

While calories are important, turkey provides lots of valuable nutrition:

Protein – Turkey is an excellent source of high-quality protein to support muscle growth and satisfaction.
B Vitamins – Turkey contains niacin, vitamin B6, and vitamin B12.
Selenium – Turkey is a good source of the antioxidant mineral selenium.
Zinc – Zinc supports the immune system and wound healing.

Beyond nutrients, studies show diets higher in turkey are linked to improved cholesterol levels and lower risk of heart disease.

Simple Ways to Enjoy Turkey Slices

There are so many easy and delicious ways to incorporate turkey slices into your diet:

Turkey wraps with veggies
Turkey tacos or fajitas
Layer turkey on salads
Stack on sandwiches or in subs
Add to omelets or breakfast bowls
Use in place of beef in casseroles
Bake turkey slices with roast veggies
Add to pizza, soups, pasta dishes
Stuff turkey slices into avocado halves

Get creative with seasoning like chili powder, BBQ sauce, ranch dressing, or teriyaki to jazz up the flavor.

TurkeySlices Can Be a Healthy Choice

While calories vary based on the cut and thickness, turkey slices are generally low in calories yet high in protein, vitamins, and minerals. Choosing skinless, plain roasted turkey breast is your best option to control calories and fat. But even slices of whole turkey are lean and nutritious. Add turkey to salads, wraps, sandwiches and more for an easy way to enjoy a high-protein food as part of a balanced diet.

how many calories are in 2 slices of turkey

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).

#100 calories of smoked turkey breast=68g or 2 slices. #shorts #short #viral

FAQ

How many calories are in 2 slices of turkey deli?

There are 59 calories in 2 slices of Deli Turkey or Chicken Breast Meat.

How many calories are in a single slice of turkey?

Turkey breast meat, 1 slice (3-1/2″ square; 8 per 6 oz package)

Protein (g)	3.58
Energy (kcal)	21.84
Sugars, total (g)	0.74
Fiber, total dietary (g)	0.1
Calcium, Ca (mg)	1.68

Is turkey healthy for weight loss?

Turkey is an excellent source of lean protein, which helps keep you full for longer periods and provides energy throughout the day. It’s also low in fat and calories, which makes it a great option if you’re watching your weight or trying to maintain a healthy lifestyle.

Are turkey slices healthy?

If you’re looking for the healthiest lunch meat option, choose the leanest cuts of deli meat possible, such as turkey, chicken breast, lean ham or roast beef. “These types of deli meat have the least amount of fat and provide a better nutrient value compared to others,” Zumpano says.