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).
As a lean, low-fat source of protein, turkey makes a healthy addition to sandwiches, salads and snacks. But when reading nutrition labels, do you ever wonder exactly how much protein is packed into those slices of tasty cold cuts? Let’s talk turkey about the protein content of this lunchbox staple.
Protein Basics
First a quick protein primer. Protein is an essential macronutrient made up of amino acids that our bodies need for growth, maintenance and repair. Adults should aim for 0.8g of protein per kilogram of body weight daily.
Protein keeps us feeling full and satisfied. It also provides lasting energy since it takes more time to digest than carbs. Foods rich in protein include meat, fish, eggs, beans, lentils, nuts and seeds.
Poultry Protein Power
Turkey is an excellent source of high-quality protein. Just 3 ounces of roasted turkey breast meat contains 25 grams of protein knocking out almost half the RDA for adult women and over one-third for men.
Turkey and other poultry pack more protein per calorie compared to beef or pork. Removing the skin slashes fat while retaining the ample protein content.
Slicing Up the Numbers
Now let’s inspect the protein numbers in deli-style sliced turkey. Here are nutrition estimates for common sliced turkey varieties:
- Light turkey: 4 grams protein per 1-ounce slice
- Light and dark turkey: 5 grams protein per 1-ounce slice
- All white meat: 6 grams protein per 1-ounce slice
So a 4-ounce sandwich stacked with 2 slices of light turkey gives you 16 grams protein. Not too shabby!
This chicken of the woods also provides niacin, vitamin B6, selenium and zinc. Plus it’s naturally low in sodium compared to ham or salami.
Pumping Up Your Protein
Looking to add more protein to your sliced turkey sandwich or wrap? Consider these tasty mix-ins:
- Cheese – 1 ounce cheddar or Swiss cheese = 6-7g protein
- Hummus – 2 tablespoons = 2g protein
- Peanut butter – 2 tablespoons = 8g protein
- Tofu – 1⁄2 cup diced = 10g protein
- Beans – 1⁄2 cup chickpeas or black beans = 7-8g protein
- Nuts – 1 ounce of almonds or walnuts = 6g protein
Healthy Serving Suggestions
When buying sliced turkey, go fresh whenever possible. Look for low sodium varieties without nitrates or nitrites. Here are nutrition-packed ways to enjoy it:
- Roll up slices with spinach, bell peppers and a smear of hummus.
- Pile slices on whole grain bread with avocado, tomato and sprouts for a protein-rich sandwich.
- Mix diced turkey with quinoa, green peas and vinaigrette for a hearty, protein-packed salad.
- Sprinkle shredded turkey on top of a pizza or flatbread with mushrooms, onions and low-fat mozzarella.
- Stuff a pita pocket with turkey, feta cheese, cucumbers, lettuce and light ranch dressing.
Get Gobblin’ Good Protein
When hunger strikes, turkey slices can save the day. With ample protein plus vitamins and minerals, turkey cold cuts provide a quick, convenient mini-meal. Just watch portion sizes, as excessive processed meat intake has been linked to health risks. For an optimal protein punch, enjoy turkey slices as part of an overall balanced diet. Gobble up those nutritious grams of protein!
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).
Bodybuilding Nutrition Tip: How to Accurately Weigh Cooked Meat
FAQ
How many grams is 2 slices of deli turkey?
How many grams of protein are in 4 oz of sliced turkey?
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Nutrient
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Value
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Net carbs
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0g
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Fiber
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0g
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Sugar
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0g
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Protein
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25g
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How much protein is in 1 lb sliced turkey breast?
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Nutrition Facts
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How much fiber is in Sliced Turkey, 1 lb? Amount of fiber in Sliced Turkey, 1 lb: Fiber 8g
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32%
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How much protein is in Sliced Turkey, 1 lb? Amount of protein in Sliced Turkey, 1 lb: Protein 49g
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Vitamins and minerals
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Fatty acids
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How many slices of turkey is 30g of protein?