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-packed meat that can be a nutritious addition to a balanced diet. When eating turkey, many people wonder – just how many calories are in a serving? Specifically, what is the calorie count for two slices of turkey?
In this article, we’ll provide a detailed nutritional breakdown of calories, fat, carbs, and protein in two slices of turkey. We’ll look at different turkey cuts like breast meat versus whole turkey. You’ll learn how turkey compares to other meats and get tips for picking healthy turkey options
Calorie Count in 2 Slices of Turkey Breast
Turkey breast is one of the leanest cuts of turkey meat. For two 3.5 inch square slices of deli-style turkey breast, the nutrition info is:
- Calories: 44
- Total Fat: 0.7g
- Carbs: 1.8g
- Protein: 7g
*Percent daily values based on a 2000 calorie diet
Turkey breast contains only 44 calories per serving of two slices. This supplies just 2% of your daily caloric needs, making it an extremely low-calorie protein source. The macros break down to 15% fat, 17% carbs, and 68% protein.
Turkey breast is very low in fat and high in protein compared to many meats. The thin slices are sandwich-friendly for an easy, lean protein meal.
Calories in 2 Slices of Whole Turkey
For a serving of two thin slices of whole turkey meat, approximately 3 x 2 inches each:
- Calories: 52
- Total Fat: 2g
- Carbs: 0g
- Protein: 8g
*Percent daily values based on a 2000 calorie diet.
Two slices of whole turkey contain only 52 calories, with 3% of your daily value. The macros show 35% fat, 0% carbs, and 65% protein.
Whole turkey contains slightly more fat than turkey breast, but still provides an excellent source of lean protein, at only 26 calories per slice.
How Turkey Compares to Other Meats
Turkey is one of the leanest and lowest calorie meats available. Here’s how it stacks up to other protein sources per 3 ounce cooked serving:
- Turkey breast: 125 calories
- Chicken breast: 165 calories
- Lean beef: 180 calories
- Pork tenderloin: 180 calories
- Salmon: 175 calories
As you can see, turkey breast has significantly fewer calories than even other lean meats like chicken or fish. It provides plenty of protein but minimal fat and carbs when comparing meats.
Picking the Healthiest Turkey
When purchasing turkey, consider these tips to maximize nutrition:
- Choose breast over dark meat, which is fattier
- Buy skinless turkey or remove skin before eating
- Opt for low-sodium deli turkey
- Avoid pre-basted or injected turkey which can add fat, carbs, and sodium
- Read labels and compare brands for the leanest options
Watch out for deli turkey with added sugar, fillers, and tons of sodium. Low-fat, no-sugar-added turkey is ideal for a light sandwich or wrap.
Health Benefits of Turkey
Along with being low in calories and fat, turkey offers many valuable nutrients:
- High quality lean protein for building muscle
- B vitamins for energy and brain health
- Selenium, zinc, potassium and phosphorus
- Iron for healthy blood and energy levels
- Anti-inflammatory amino acids like cysteine
As part of a balanced diet, turkey provides excellent nutrition in a low-calorie protein package.
Summary of Calories in 2 Slices of Turkey
To summarize, two slices of turkey breast contain about 44 calories while two slices of whole turkey have around 52 calories. Turkey breast is one of the leanest protein sources, with minimal fat and carbs compared to other meats.
When choosing turkey, go for lean cuts like breast without skin or heavily processed additions. Watch labels for sodium content as well. With healthy preparation, turkey can be an extremely nutritious food that offers a big protein punch for minimal calories.
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).
How many calories is one turkey sandwich?
FAQ
How many calories are in 2 slices of turkey deli?
How many calories are in a single slice of turkey?
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Protein (g)
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3.58
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Energy (kcal)
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21.84
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Sugars, total (g)
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0.74
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Fiber, total dietary (g)
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0.1
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Calcium, Ca (mg)
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1.68
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How many calories are in 3 slices of deli turkey?
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