Is Deli Turkey High in Cholesterol?

If you don’t have time to DIY, opt for lean cuts of low-sodium deli meat fresh from the counter

What’s better than a sandwich at lunchtime? They’re easy to make and require minimal clean-up. You can make them simple and affordable, or you can build a towering, gourmet budget-buster. And either way, the end result will be delicious. What’s not to love?

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We talked to registered dietitian Julia Zumpano, RD, LD, about lunch meats — why they’re unhealthy, how to make healthy choices at the grocery store and tasty alternatives to cold cuts.

Turkey has long been regarded as a healthier meat choice, especially compared to red meats like beef and pork. But is deli turkey actually a cholesterol-friendly choice? The answer is a little more nuanced than you may think.

How Does Cholesterol Get into Our Bodies?

Cholesterol is a waxy, fat-like substance that is produced by the liver and found in certain foods. There are two main sources of cholesterol:

Dietary cholesterol comes from animal foods like meat dairy, eggs and seafood. Plants do not contain cholesterol.
The body also produces its own cholesterol, which makes up the majority of our cholesterol levels. This is influenced by genetics weight activity level, and diet.

When we consume foods with cholesterol, it is absorbed into the bloodstream along with other fats. But just because a food contains cholesterol does not necessarily mean it will raise our blood cholesterol levels. Saturated and trans fats tend to have a bigger impact.

Turkey and Cholesterol

Turkey is considered a lean protein and a healthier choice compared to red meats. A 3-ounce portion of roasted turkey breast with skin contains around 60-70mg of cholesterol. Without the skin, the cholesterol content is reduced to 30-40mg.

While turkey does contain cholesterol, it is relatively low compared to other meats:

3 ounces of chicken thigh with skin: 80mg
3 ounces of lean beef: 70mg
3 ounces of pork tenderloin: 55mg
3 ounces of salmon: 50mg

Turkey is also low in saturated fat, which has a greater influence on blood cholesterol levels. So turkey can be part of a cholesterol-lowering diet when consumed in moderation.

Deli Turkey and Sodium

However, there are some important caveats when it comes to deli turkey specifically. Deli meats go through processing like curing, smoking, or adding preservatives. This can increase the sodium content dramatically.

A 3-ounce serving of fresh roasted turkey breast contains about 60mg sodium. But the same amount of processed deli turkey can contain 400-800mg.

High sodium intake is linked to high blood pressure, which is a risk factor for heart disease. The American Heart Association recommends limiting sodium to 1500mg per day.

Lean Deli Turkey Options

If you want to include deli turkey as part of a heart-healthy diet, look for the leanest options:

Turkey breast or roasted turkey: Choose fresh, nitrate-free when possible
Avoid bologna, salami, pastrami which are high in fat and sodium
Look for low-sodium options under 500mg per serving
Opt for organic, free-range turkey when you can
Limit portion sizes to 2-3 thin slices in a sandwich

You can also ask the deli counter if they have any fresh, thinly-sliced turkey breast available. This will be lower in sodium than the pre-packaged options.

The Bottom Line

In moderation, lean deli turkey can be part of an overall healthy diet. Focus on getting adequate exercise and limiting saturated fat, trans fats, and sodium intake from other sources. If you have high cholesterol or heart health concerns, talk to your doctor about your specific dietary needs.

The key is looking for the leanest turkey options and limiting portion sizes. Check nutrition labels and opt for fresh turkey breast when possible. With some smart choices, you can still enjoy the delicious convenience of deli turkey even when watching your cholesterol.

is deli turkey high in cholesterol

Stick with lean cuts of meat

It’s true that whether you’re getting it fresh from the farm or (not-so) fresh out of a can or package: Not all meat is created equal.

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.

Highly processed lunch meats like salami, pastrami and bologna tend to be chock full of saturated fat and sodium. That doesn’t mean you can never eat them, but it’s best to save them for … whatever occasions call for a festive sandwich.

How to choose a healthier lunch meat option

Cold cuts aren’t the ideal sandwich stuffer for health-conscious eaters. But lunch meat is convenient and many people (especially kids) prefer the taste of deli meat to other healthier options. So, what do you do if you can’t — or don’t want to — cut cold cuts out of your diet completely?

Zumpano offers these tips for finding healthier lunch meat options.

Deli Meat Dangers

FAQ

How unhealthy is deli turkey?

But while turkey is among the leanest deli meats, in the big picture it may not be healthier than other types. That’s because all cold cuts are processed meats, like bacon and hot dogs. Regularly eating them—even in amounts less than what you probably put in a sandwich—clearly increases the risk of cancer.

Is turkey OK if you have high cholesterol?

If you have high cholesterol, you should talk with your doctor about what you eat, including meat. There are good, lean choices. For example, you can consider chicken or turkey breasts without skin; pork tenderloin; or beef round, sirloin, or tenderloin. Avoid highly processed meats (bacon, ham, lunchmeat, etc.).

What is the healthiest deli meat to eat?

Is a turkey sandwich good for high cholesterol?

Turkey is high in protein, and relatively low in calories, fat, and cholesterol. But, some ingredients commonly used to cook it add high levels of cholesterol, such as oil and butter. Healthier options may taste just as great.