How Much Protein Does a Slice of Turkey Have? A Closer Look at This Lean Meat

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 nutritious and versatile meat that is a popular choice for sandwiches, salads, and entrées. With its mild flavor and versatility, it’s no wonder many people enjoy turkey on a regular basis. One common question that arises is – how much protein does a slice of turkey contain?

In this article, we’ll take a detailed look at the protein content of turkey, the health benefits of turkey protein, how it compares to other meats, and more. Whether you’re an athlete, managing your weight, or simply looking to add more protein to your diet, understanding the protein in turkey can help inform your food choices.

Overview of Turkey and Its Nutritional Value

First. let’s start with a quick rundown of turkey and its nutritional merits

Turkey is a lean, low-fat source of high-quality protein.
It contains all 9 essential amino acids needed for building and repairing tissues.
Turkey provides vitamins like niacin, vitamin B6, and vitamin B12.
It contains minerals such as selenium, zinc, and phosphorus.
Turkey is a good source of choline, an important nutrient for brain health.
It is lower in fat and calories compared to many other meats.

How Much Protein in a Slice of Turkey?

Now onto the main question – how much protein does one slice of turkey contain?

According to the USDA a 1 ounce slice of boneless, roasted turkey breast (light meat) contains approximately

10 grams of protein
0.5 grams of fat
0 grams of carbohydrates

So a typical ~2-3 ounce sandwich slice of turkey would provide ~20-30 grams of protein. This makes turkey an excellent source of lean protein!

To put this in perspective, here are some examples of other common protein-rich foods and their content per slice or serving:

3 ounces of chicken breast: 28 grams
3 ounces of sirloin steak: 25 grams
1 egg: 6 grams
1 cup of Greek yogurt: 20 grams

Health Benefits of Turkey Protein

Now that we know how much protein is in turkey, let’s discuss why it’s beneficial:

Builds muscle – Protein provides amino acids that help repair and build muscle tissue, especially when combined with strength training.
Fuels workout recovery – Consuming protein after workouts helps rebuild and recover muscle.
Promotes satiety – Protein increases feelings of fullness and satisfaction from a meal. This can help with portion control and weight management.
Supports bone health – Turkey contains phosphorus which plays a role in bone formation and maintenance.
Boosts metabolism – Digesting and metabolizing protein burns more calories than carbs or fat.

How Turkey Compares to Other Protein Sources

Turkey stacks up nicely against other common sources of dietary protein:

Turkey and chicken breast have very similar protein content.
A turkey burger or ground turkey can provide as much protein as beef.
Turkey deli slices are more protein-packed than ham or bologna.
Ounce for ounce, turkey has more protein than plant sources like beans or tofu.

So turkey holds its own when compared to sources like beef, chicken, pork, fish, eggs, dairy, and certain plant proteins.

Tips for Picking Protein-Rich Turkey

When shopping for turkey, keep these tips in mind:

Focus on leaner cuts like breast meat. Dark meat cuts have slightly less protein per serving.
Opt for low-sodium turkey to reduce excess salt intake.
Look for nitrate-free turkey products when possible.
Minimize processed turkey meats high in preservatives like deli slices.
Watch out forinjected turkey products, better to pick natural cuts.

Cooking and Serving Ideas for Turkey

There are lots of versatile ways to enjoy turkey’s protein goodness:

Classic turkey sandwiches with spinach and swiss
Turkey burger patties with avocado
Diced turkey in main-dish salads
Turkey chili with black beans
Hearty turkey veggie soup
Turkey wraps with hummus and veggies
Healthy turkey stir fry with brown rice

how much protein does a slice of turkey have

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).

The Pros and Cons of Deli Turkey: Nutrition Facts You Need to Know

FAQ

How much protein is in 1 slice of deli 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 sliced turkey high in protein?

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 ).

How much protein is in 2 thin slices of turkey?

One of the main reasons why turkey deli meat is so popular is because it’s a healthy source of protein. Two slices of turkey deli meat contain around 12 grams of protein, which is approximately 25% of the recommended daily intake for adults.

Is turkey a high protein?

Rich in protein Low in fat and richer in protein than chicken, turkey is a lean meat and a good choice for those looking to reduce their fat intake. However, its high protein, low fat content means the meat can cook quickly and become dry.

How much protein is in a Turkey slice?

The protein content in turkey can vary depending on the size and thickness of the slice. On average, a thin slice of turkey, weighing about 28 grams, contains approximately 8 grams of protein. This protein content increases slightly with thicker slices.

How much protein is in a gram of turkey meat?

Per gram, no other meat offers more; On average, dark turkey meat has a protein density of 28.6%. Lighter turkey meat has a protein density of 29.9%. By comparison, red meat options like a ribeye steak or a pork chop have a protein density of approximately 24% ( 18, 19 ).

How many calories are in a thick slice of Turkey?

There are 79 calories in 1 thick slice of Turkey. Calorie breakdown: 35% fat, 0% carbs, 65% protein. There are 79 calories in 1 thick slice of Turkey. Get full nutrition facts and other common serving sizes of Turkey including 1 thin slice and 1 oz of boneless.