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Sub, hoagie, grinder, or hero—take your pick, there’s no easier lunch than a throw-together sandwich stacked high with deli meat. While deli meat has a lot of things going for it (affordable, delicious, high-protein), overall health isn’t necessarily one of them.
Processed meats—including some cold cuts like ham, salami, and pepperoni—have been linked to colorectal cancer, according to the World Health Organization (1). The fact that these meats tend to be high in saturated fat, additives like nitrates and sugar, and sodium likely has something to do with it (2, 3, 4). The way they’re processed—which typically involves smoking and/or curing—can also contribute to cancer risk (5).
That said, not all deli meat is the devil, according to registered dietitian Jessica Levinson, M.S., R.D.N., C.D.N. Here’s how to choose the healthiest deli meat the next time a sandwich is calling your name.
Jessica Levinson, MS, RDN, CDN is a registered dietitian nutritionist and nationally recognized nutrition expert with a focus on culinary nutrition and communications.
Oscar Mayer is a household name when it comes to deli meats and pre-packaged foods like hot dogs and lunchables. Their turkey products are popular choices for sandwiches and family dinners. But with increased focus on eating healthy, many consumers wonder – is Oscar Mayer turkey actually good for you? I decided to dig into the details to uncover the truth.
Nutritional Content
Let’s start by looking at the nutrition facts. Oscar Mayer oven roasted turkey breast contains 70 calories, 15g fat, 0g trans fat, 500mg sodium, 9g protein and 0g fiber per serving. Compared to other processed meats, this is fairly low in calories, fat and sodium
Turkey is well known as a lean protein. With 9g per serving, Oscar Mayer deli turkey provides an excellent source. Protein helps maintain and repair muscles while also boosting satiety.
This Oscar Mayer turkey does contain 500mg sodium per serving. That’s 21% of the recommended daily value. For healthy individuals, this amount of sodium is generally fine in moderation. However, those limiting salt intake should be mindful.
One drawback is the lack of fiber at 0g per serving. Getting enough fiber is important for digestive and heart health.
Overall the nutritional profile of Oscar Mayer oven roasted turkey breast is decent, especially for a processed meat It’s a lean protein source, fairly low in sodium, but lacking in fiber
Ingredients
Analyzing the ingredients list also provides insight into the healthiness of this Oscar Mayer turkey:
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Turkey breast – The main ingredient, providing lean protein.
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Water – Adds moisture.
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Modified cornstarch – Thickening agent.
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Vinegar – Flavoring.
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Salt – For taste. Contributes to sodium content.
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Sugar – Adds sweetness.
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Cultured dextrose – Fermented carbohydrate, may provide probiotic benefits.
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Sodium phosphates – Helps retain moisture and prevents spoilage.
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Carrageenan – Vegetarian-sourced thickening and binding agent.
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Caramel color – Coloring agent made from carbohydrates.
The ingredients are relatively straightforward. There are no artificial preservatives or flavors. The added sugars and sodium phosphates help prevent spoilage and retain moisture in this pre-cooked deli meat.
Ideally processed meats would contain only whole food ingredients. But Oscar Mayer turkey performs well compared to many competitors.
Health Benefits
Consuming Oscar Mayer oven roasted turkey breast in moderation offers several benefits:
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High Quality Protein – Turkey provides all 9 essential amino acids needed to support muscle growth and maintenance. The 9g per serving is a significant amount.
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Vitamins and Minerals – Turkey contains a variety of important micronutrients like potassium, selenium and B vitamins. These support overall health.
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Lower Saturated Fat than Red Meat – With just 1.5g fat per serving, turkey is significantly leaner than beef or pork deli meats. This benefits heart health.
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Weight Management – The combo of protein, low fat and minimal carbs in turkey helps keep you feeling fuller longer. This makes it a friendly choice for weight loss diets.
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Versatile Ingredient – Turkey can be used in sandwiches, salads, wraps, soups and more. This versatility makes it easy to incorporate into healthy meals.
Potential Drawbacks
While Oscar Mayer turkey has some good qualities, there are a few potential cons to consider:
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Sodium Content – With 21% DV per serving, sodium is on the high side, especially for those limiting salt intake.
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Nitrates/Nitrites – Many processed meats contain these preservatives which have health concerns. It’s unclear if Oscar Mayer turkey contains them as they are not listed on the label.
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Lack of Fiber – With 0g per serving, this turkey does nothing to boost fiber intake which is important for digestive and heart health.
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Heavily Processed – All deli and pre-packaged meats undergo heavy processing. This may diminish nutrition compared to fresh turkey.
Overall the drawbacks are quite minor. Those conscious of sodium, preservatives and fiber may prefer other options or enjoy Oscar Mayer turkey in moderation.
The Verdict
After researching the nutritional content, ingredients list and potential health benefits, my verdict is that Oscar Mayer oven roasted turkey breast is relatively healthy, especially among deli and pre-packaged meats.
It provides ample lean protein, essential vitamins and minerals, and minimal saturated fat. The sodium content is moderate and ingredients relatively straight-forward. The processing does diminish some nutrition compared to fresh turkey.
For the average healthy person, enjoying Oscar Mayer turkey in moderation as part of an overall balanced diet is perfectly fine. However, those with certain dietary restrictions or nutrition goals may prefer to choose alternative meats or minimize intake. As with any food, moderation and variety in your diet is key.
Overall, is Oscar Mayer turkey healthy? I would give it a cautious yes, when consumed in moderation. It’s a good source of protein that’s lower in fat and sodium compared to many processed meats. Just be mindful of sodium content, lack of fiber and heavy processing. But for most people, Oscar Mayer oven roasted turkey can be part of a healthy, balanced diet.
Head to the deli counter
“Choose fresh off-the-bone deli meat over pre-packaged lunch meat when possible,” says Levinson. Pre-packaged meat tends to contain more preservatives and additives that extend its shelf life. Avoid smoked options, since meats cooked at high temperatures can contribute to cancer risk (5). Ask if any options are cooked fresh. For example, Whole Foods’ In House Santa Maria Turkey is cooked on-site with olive oil, fresh herbs, and spices.
Many lunch meats include sugary rubs or sodium-laden seasonings. Check the label for options lower in sodium and sugar. You’ll also want to look out for nitrates—a compound found in processed meats that can produce harmful cancer-causing nitrosamines in your body (6). “Look for nitrate-free or “no nitrate added” products. These meats still have nitrates in them, but they come from natural sources like celery powder,” says Levinson.
Some deli meats, like bologna, salami, and pepperoni, are notoriously high in saturated fat—which can increase your LDL (bad) cholesterol and put you at a higher risk for heart disease (7). “Choose the leanest cut of meat like turkey breast, roast beef, and lean ham,” says Levinson.
Animals that eat from phytochemically rich landscapes are healthier. This in turn makes the meat harvested from that animal more nutrient-dense (8). “If you’re looking to load up on vitamins and minerals, opt for organic, pasture-raised, grass-fed cuts when possible,” registered dietitian Melissa Sallee, RD previously told The Edge.
Boar’s Head Boar’s Head Simplicity
Boar’s Head is widely available at deli counters across the country, making Boar’s Head Simplicity—the brand’s line of healthier deli meat—an obvious go-to. Made with humanely raised animals, these delicious cold cuts have no antibiotics, added hormones, artificial ingredients, preservatives, nitrates, or nitrites. For example, their Oven-Roasted Beef has only one ingredient: cap-off top-round beef. From Applewood-Smoked Uncured Ham to Tuscan Roasted Turkey Breast, these cold cuts make the perfect addition to sandwiches, salads, and snack boards.
The Best Lunch Meat To Buy At The Grocery Store…And What To Avoid!
FAQ
Is Oscar Mayer turkey real turkey?
Are Oscar Mayer turkey dogs good for you?
Is turkey from the deli healthy?
Is Oscar Mayer turkey bacon unhealthy?
Is Oscar Mayer deli turkey good for a low carb diet?
Oscar Mayer lunch meat is great for those following a low carb lifestyle. Keep our 9 ounce package of deli turkey refrigerated to maintain freshness. If you enjoy our oven roasted deli turkey, be sure to try the other varieties of Oscar Mayer turkey lunch meat.
Is Oscar Mayer turkey deli meat nitrate free?
If you enjoy our oven roasted deli turkey, be sure to try the other varieties of Oscar Mayer turkey lunch meat. Make a delicious deli sandwich at home with Oscar Mayer Deli Fresh Oven Roasted Turkey Breast Sliced Lunch Meat. Our quality turkey deli meat is made with no artificial preservatives and no added nitrates or nitrites.
Does Oscar Mayer deli turkey need to be refrigerated?
Keep our 9 ounce package of deli turkey refrigerated to maintain freshness. If you enjoy our oven roasted deli turkey, be sure to try the other varieties of Oscar Mayer turkey lunch meat. Make a delicious deli sandwich at home with Oscar Mayer Deli Fresh Oven Roasted Turkey Breast Sliced Lunch Meat.
Is Oscar Mayer’s beef cotto salami bad for You?
Oscar Mayer’s Beef Cotto Salami, which just translates to “cooked beef salami,” makes our list of worst deli meat because of its use of sodium nitrite. Not to mention, in just one slice you’re getting 4.5 grams of total fat and 2 grams of saturated, with only 4 grams of protein.