Is Turkey Sandwich Meat Healthy? The Pros and Cons of Cold Cut Lunches

Sub, hoagie, grinder, hero or spuckie? The nickname for a sandwich varies from state to state, but everyone knows there’s a right answer – we just may not agree on it.

Regional colloquialisms aside, the contents of a sandwich generally stay the same wherever you go. Deli meat, cheese, veggies and a condiment or two. According to Statista, turkey is the most popular deli meat in the U.S. based on bulk meat sales, with ham following closely behind.

That salty protein may taste delicious, but is it good for us? Here’s what a registered dietitian has to say.

Turkey sandwich meat is a staple in many lunchboxes and office refrigerators. It’s an easy, convenient source of protein that can be slapped between two slices of bread for a quick meal on-the-go. But is gobbling down turkey sandwiches several times a week healthy? Let’s take a closer look at the pros and cons of eating deli turkey.

Pros of Turkey Sandwich Meat

There are some benefits to building your lunch around sliced turkey

High in protein. A 2-ounce serving of turkey breast contains about 13 grams of protein. This helps keep you feeling fuller for longer compared to low-protein foods.
Nutrient-dense. Turkey contains a variety of vitamins and minerals like niacin, vitamin B6, selenium and zinc
Lower in fat. Turkey is a lean source of protein without much saturated fat. For example 2 ounces of oven roasted turkey breast has only 1 gram of saturated fat compared to 4 grams in ham.
Versatile. Turkey pairs well with lots of different flavors and ingredients like cheese, lettuce, tomato, avocado, mustard, cranberry sauce and more.
Kid-friendly. Many kids enjoy and prefer the flavor of turkey or ham over vegetarian proteins like beans or tofu. Turkey sandwiches are an easy way to get protein into picky eaters.
Convenient. Pre-sliced turkey from the deli counter means no cooking or prep work needed. You can quickly assemble a sandwich in minutes flat.

Cons of Turkey Sandwich Meat

However, there are some potential downsides to eating deli meats like turkey frequently:

High in sodium. Turkey contains around 600 mg sodium per 2-ounce serving. Eating multiple turkey sandwiches a week can add up to excess sodium intake.
Contains preservatives. Deli meats contain nitrates/nitrites to prevent spoilage and color fixatives to maintain that desirable pink hue. These preservatives may be linked to cancer and other health issues when consumed in high amounts.
Increased disease risk. Studies link processed meats like deli turkey to a higher risk of heart disease, diabetes and certain cancers. The more you eat, the greater the associated health risks.
Higher cost. Buying pre-packaged sliced turkey and getting fresh cuts from the deli counter costs more than buying whole turkey meat and slicing it yourself.
Limited nutrition. Turkey meat alone provides protein but lacks other nutrients like fiber, vitamins A, C, E and phytochemicals found naturally in fruits, veggies and whole grains.

Tips for Healthy Turkey Sandwiches

The consensus among most nutrition experts is that turkey sandwiches are fine in moderation as part of an overall healthy diet, but shouldn’t be your only daily lunch option.

Here are some tips for healthy turkey sandwiches:

Choose fresh sliced turkey when possible to reduce preservatives.
Opt for low-sodium varieties to cut down on excess salt.
Pair with lettuce, tomato, avocado and other veggie toppings.
Use mustard instead of mayo for a tangy flavor with less saturated fat.
Limit turkey sandwiches to no more than a couple times a week.
Swap in alternate proteins like tuna, salmon, beans, hummus or peanut butter.
Load up on fiber from whole grain bread, fruit and vegetables.
Watch portion sizes and stick to about 2 ounces of turkey per sandwich.
Consider making your own turkey sandwich meat by roasting a whole turkey breast and slicing it.

The Verdict on Turkey Sandwiches

The bottom line is turkey sandwich meat, like most foods, can be part of a balanced diet when consumed in moderation. Stick to just 1-2 turkey sandwiches per week as recommended by health experts. Choose fresh, low-sodium options when possible. And be sure to vary your protein sources and pair turkey with fiber, vitamins and minerals from whole grains, fruits and veggies. This will provide your body with a variety of essential nutrients. What matters most is looking at your overall eating pattern. If the rest of your diet is full of plant foods and lean proteins, then occasional turkey sandwiches are perfectly fine and can be a convenient lunch.

is turkey sandwich meat healthy

What is the healthiest deli meat?

The healthiest deli meat option is the one you get fresh sliced at the deli counter. According to registered dietitian nutritionist Danielle Crumble Smith, deli meat is the freshest and healthiest from the counter because it has fewer ingredients.

“That is not always feasible for people … but if you can and you’re able to choose organic sources, something like Applegate Turkey that’s going to have minimal added ingredients, minimal preservatives, that’s going to be a healthier choice,” Crumble Smith says.

There are a few kinds of deli meat that are healthier choices: turkey, chicken or roast beef, Crumble Smith says. Salami, bologna, pepperoni and pastrami, for example, have more sodium and are generally more processed.

“If you have things like pastrami or bologna, often you’ve got mixed meat sources, you have added saturated fats and more processed meats like that do have those additives that have been linked to colon cancer,” Smith says.

Take these steps to ensure you’re getting the healthiest deli meat option next time you head to the grocery store:

Complete your sandwich: The healthiest bread money can buy

Look for ‘nitrate-free’

You’ll want to keep an eye out for a “nitrate-free” label on your prepackaged meat as well.

“There are naturally occurring nitrates that are in meats and other foods, but when theyre added in preservative form thats when there have been found links associated with … increased cancer risk,” Crumble Smith says.

Fast Food, Deli Meats and More! | Ask Dr. Gundry

FAQ

Which deli meat is healthiest?

Is deli turkey considered processed meat?

Processed meats are meats that have been preserved by smoking or salting, curing or adding chemical preservatives. They include deli meats, bacon and hot dogs.

Is deli turkey better for you than ham?

Poultry products Sliced chicken and turkey are on par with ham in terms of saturated fat, but contain even less sodium, making them the best choice of all deli meats.

What are the healthy meats to eat?

A healthy balanced diet can include protein from meat, as well as from fish and eggs or non-animal sources such as beans and pulses. Meats such as chicken, pork, lamb and beef are all rich in protein. Red meat provides us with iron, zinc and B vitamins.