How Much Protein is in Deli Turkey?

Deli turkey can be a convenient, tasty, and nutritious addition to sandwiches, salads, wraps, and more. But when it comes to nutrition, many people wonder – how much protein is actually in those deli turkey slices?

In this article, we’ll break down the protein content in different types of deli turkey, look at how it compares to other protein sources, and give tips on how to incorporate deli turkey into a high-protein diet.

Overview of Protein in Deli Turkey

According to the USDA National Nutrient Database, a 100 gram serving of turkey breast deli meat contains 21.8 grams of protein This is about 44% of the protein you need in a day!

Turkey deli meat is made from turkey breast meat which is naturally high in protein The protein is not added – it comes straight from the turkey itself The exact protein amount can vary slightly depending on the specific brand. But in general, 2-3 thin slices of deli turkey (about 30g) will provide 6-9g of protein.

Compared to other common deli meats like ham, bologna, salami and roast beef, turkey has the highest protein content. It contains 2-3 times as much protein as these other processed meats.

Turkey is also a lean source of protein without much saturated fat or calories. A serving of turkey deli meat only has 0.83g of total fat and 50 calories.

Comparing Deli Turkey to Other High Protein Foods

How does deli turkey stack up against other high protein foods? Here’s a quick comparison:

• 3oz grilled chicken breast: 25g protein
• 3oz lean beef: 21g protein
• 1 cup low fat cottage cheese: 28g protein
• 3 eggs: 18g protein
• 100g deli turkey: 21.8g protein

As you can see, the protein in 2-3 slices of deli turkey is comparable to the same amount of lean beef, chicken or eggs. While not as high as cottage cheese or a protein powder, it provides a decent protein punch.

Turkey is considered a complete protein source as it contains all 9 essential amino acids needed for muscle repair and maintenance. It has high amounts of leucine, lysine and phenylalanine which help stimulate muscle protein synthesis.

Tips for Adding More Protein with Deli Turkey

Here are some simple tips to help add more protein to your diet with deli turkey:

• Make a turkey wrap with a whole wheat tortilla, veggies, mustard and 2-3 slices of turkey for 25-30g protein.

• Add diced deli turkey to salads, soups, casseroles and stir-fries. 1 cup provides around 20g protein.

• Stuff a pita pocket with turkey, hummus, feta cheese and spinach for a 30g protein lunch.

• Make a high protein turkey sandwich on whole grain bread with avocado and cheese for 25g protein.

• Snack on turkey slices rolled up with cream cheese and cucumber for about 12g protein.

• Whip up a turkey veggie omelet with mushrooms, peppers and cheese.

• Mix turkey cubes into your pasta sauce or rice dishes.

• Top a baked potato with chili, shredded turkey, salsa and Greek yogurt for a protein boost.

• Make turkey lettuce wraps with hoisin sauce and vegetables.

As you can see, there are so many easy ways to enjoy deli turkey while maximizing your protein intake! Turkey slices require no cooking so they are really convenient. Just keep portion sizes in check since deli meats do tend to be high in sodium.

Aim for about 3-4 oz of turkey deli meat per day as recommended by health experts. This will provide 20-30g high quality protein to support muscle growth and repair. Combine it with whole grains, healthy fats and produce for a well-rounded, protein-packed meal or snack.

Nutritional Breakdown of Deli Turkey

Let’s take a closer look at the full nutritional profile of deli turkey:

Based on a 100g serving (about 4 thin slices)

• Protein: 21.8g
• Fat: 0.83g
• Saturated Fat: 0.3g
• Carbohydrates: 3.51g
• Sugar: 1.42g
• Fiber: 0g
• Sodium: 1296mg
• Calories: 124
• Calcium: 10mg
• Iron: 1.14mg
• Potassium: 321mg

As you can see, deli turkey provides a solid amount of protein, minimal fat and carbohydrates. The main downside is the high sodium content, providing over half of the daily 2300mg limit.

To reduce your sodium intake, look for low sodium or no salt added varieties of turkey. Rinsing slices under water for 30 seconds can also wash away about 30% of the sodium.

Overall, turkey is much lower in sodium compared to cured meats like ham, salami and hot dogs which can contain over 800mg in a single serving!

Health Benefits of Turkey Protein

Beyond just building muscle and satisfying hunger, the protein in turkey offers some additional health perks:

• Turkey contains the amino acid tryptophan which enhances mood and sleep quality.

• The B vitamins in turkey support energy levels and metabolism.

• Turkey is rich in selenium, an antioxidant that protects cells from damage.

• Turkey is a good source of zinc, an immunity booster.

• Turkey protein provides more iron than many other meats, helping prevent anemia.

• The niacin in turkey helps lower cholesterol and heart disease risk.

So by enjoying turkey regularly, you can nourish your body with high quality protein and essential nutrients.

Buying and Storing Deli Turkey

When shopping for deli turkey, look for:

• Natural, minimally processed turkey without artificial ingredients.

• Low sodium or no salt added options.

• Turkey breast meat rather than mixed meats.

• Packaging dates within the last 2 weeks for freshness.

• Major brands that follow food safety protocols.

For storage, keep your deli turkey:

• In original packaging or wrapped tightly in plastic wrap.

• In the back of the fridge furthest from the door.

• For no more than 5-7 days after opening.

Proper storage keeps deli meats fresh and safe to eat. Discard turkey that is past its use by date or has an off odor, flavor or slimy texture.

Who Should Limit Deli Turkey Intake?

While deli turkey can be a nutritious choice for most people, certain groups may need to moderate their intake:

• Pregnant women – Can still enjoy 2-3 servings per week but avoid daily intake due to listeriosis risk.

• Young children – Only serve occasional small portions under age 2 due to choking hazard.

• People with diabetes – Limit portion sizes due to carb and sodium content.

• Anyone with high blood pressure – Reduce sodium intake from deli meats.

• People taking MAOIs – Avoid aged, fermented meats like salami due to health risks.

Talk to your doctor about how much and what types of deli turkey are appropriate for your individual health needs.

Deli turkey can be a tasty and convenient way to pump up your daily protein intake. While actual amounts vary by brand, a serving of turkey breast deli meat generally provides about 22 grams of high-quality protein.

Comparable to chicken, beef and eggs, turkey makes an excellent addition to salads, sandwiches, wraps and more. Just watch your portion sizes and choose low sodium options whenever possible.

Combined with produce, whole grains and healthy fats, deli turkey offers an easy protein boost to help you meet your daily needs for muscle growth, recovery and overall health.