How Many Calories Are in 2 Slices of Turkey Deli Meat?

AvatarByNora Gaines Turkey

When it comes to making mindful food choices, understanding the calorie content of everyday items is essential—especially for those keeping an eye on their diet or managing their health. Turkey deli meat, a popular and convenient protein option, often finds its way into sandwiches, salads, and snacks. But how many calories are actually packed into just two slices of this lean meat?

Calories are a fundamental measure of energy, and even small portions can add up throughout the day. Turkey deli meat is generally considered a healthier alternative to other processed meats, but its calorie count can vary depending on factors like brand, preparation, and added ingredients. Gaining a clearer picture of what two slices contribute to your daily intake can help you make informed decisions without sacrificing flavor or convenience.

In the sections ahead, we’ll explore the calorie content of turkey deli meat in more detail, discuss factors that influence these numbers, and offer tips for incorporating it into a balanced diet. Whether you’re counting calories, watching your macros, or simply curious, this guide will provide the insight you need to enjoy turkey deli meat smartly and deliciously.

Caloric Content of Turkey Deli Meat

The calorie count in turkey deli meat can vary depending on the brand, preparation method, and specific cut of the meat. Generally, turkey deli meat is considered a low-calorie protein source, making it a popular choice for those monitoring their caloric intake.

Two slices of turkey deli meat typically contain between 50 to 70 calories. This range accounts for variations in slice thickness and added ingredients such as seasoning, sodium, or preservatives. It is important to note that leaner cuts will fall on the lower end of the calorie spectrum, while processed or flavored varieties might have slightly higher calorie counts.

Nutritional Breakdown of Turkey Deli Meat per Serving

Understanding the nutritional components alongside calories provides a fuller picture of how turkey deli meat fits into a balanced diet. In addition to calories, turkey deli meat offers important macronutrients including protein and fat, as well as micronutrients such as sodium and cholesterol.

Nutrient Amount in 2 Slices (approx. 56g) Typical Range Daily Value (%)
Calories 60 50–70 kcal 3%
Protein 10 g 8–12 g 20%
Total Fat 1.5 g 1–2.5 g 2%
Saturated Fat 0.4 g 0.3–0.6 g 2%
Sodium 400 mg 350–450 mg 17%
Cholesterol 25 mg 20–30 mg 8%

The protein content in turkey deli meat is significant, making it an excellent option for muscle repair and maintenance. However, the sodium content can be relatively high due to the curing and preservation processes commonly used in deli meats. Individuals monitoring their sodium intake should be cautious and consider this factor when including turkey deli meat in their meals.

Factors Influencing Calorie Variation

Several factors contribute to differences in calorie counts across various turkey deli meat products:

  • Slice Thickness: Thicker slices naturally contain more calories due to greater volume.
  • Added Ingredients: Flavored or seasoned turkey deli meats may have added sugars, fats, or other caloric additives.
  • Processing Methods: Smoked or cured meats might include additional ingredients that alter the caloric content.
  • Brand Formulation: Different manufacturers use unique recipes that impact nutritional values.

Consumers should always check product nutrition labels for the most accurate calorie and nutrient information tailored to the specific turkey deli meat they purchase.

Comparing Turkey Deli Meat to Other Deli Meats

Turkey deli meat is often compared to other popular deli meats such as ham, roast beef, and chicken breast. Generally, turkey is one of the leanest and lowest-calorie options available.

Deli Meat Calories in 2 Slices (approx. 56g) Protein (g) Total Fat (g)
Turkey 60 10 1.5
Ham 70 9 2.5
Roast Beef 80 11 3.0
Chicken Breast 65 12 1.0

Turkey deli meat’s relatively low fat and calorie profile combined with moderate protein content make it favorable for weight management and healthy eating plans. However, balancing sodium intake remains important regardless of the meat choice.

Practical Tips for Including Turkey Deli Meat in Your Diet

To maximize the health benefits of turkey deli meat while minimizing potential drawbacks:

  • Opt for low-sodium or no-salt-added varieties to reduce sodium intake.
  • Choose minimally processed or natural turkey deli meat when available.
  • Combine turkey slices with fresh vegetables and whole-grain breads for a nutrient-dense meal.
  • Limit portion size to recommended amounts to avoid excess calorie and sodium consumption.
  • Rotate turkey deli meat with other protein sources to ensure a diverse nutrient intake.

By paying attention to product labels and serving sizes, turkey deli meat can be a convenient and nutritious component of a balanced diet.

Caloric Content of Two Slices of Turkey Deli Meat

The number of calories in two slices of turkey deli meat varies depending on several factors including the brand, preparation method, and thickness of the slices. Typically, turkey deli meat is considered a lean protein source with moderate calorie content.

On average, two slices of turkey deli meat weigh approximately 56 grams (about 28 grams per slice). The calorie range can be influenced by added ingredients such as sodium, preservatives, and flavor enhancers.

Type of Turkey Deli Meat Calories per Two Slices (Approximate) Protein (g) Fat (g) Carbohydrates (g)
Oven-Roasted Turkey Breast 60 – 70 kcal 10 – 12 1 – 2 1 – 2
Smoked Turkey Breast 70 – 80 kcal 10 – 12 2 – 3 1 – 2
Low-Sodium Turkey Breast 55 – 65 kcal 11 – 13 1 – 1.5 1
Turkey Bologna 90 – 110 kcal 7 – 9 7 – 8 1 – 2

Factors Affecting Calorie Count in Turkey Deli Meat

Several factors can influence the calorie content in turkey deli meat slices, making it important to review nutrition labels or product specifications for accuracy:

  • Slice Thickness: Thicker slices contain more meat and therefore more calories. Commercial deli meat slices vary in thickness depending on the retailer and brand.
  • Added Ingredients: Some turkey deli meats include added sugars, flavorings, or fillers which can increase carbohydrate and calorie content.
  • Fat Content: While turkey breast is lean, some deli meats like turkey bologna have higher fat levels, contributing to increased calories.
  • Preparation Method: Smoked or cured turkey may have slight variations in calorie content compared to fresh, oven-roasted varieties.
  • Sodium Levels: Though sodium does not add calories, high sodium content can influence water retention and perceived serving size.

Comparing Turkey Deli Meat to Other Common Deli Meats

Understanding how turkey deli meat compares to other popular deli meats can help in making informed dietary choices:

Deli Meat Type Calories per Two Slices Protein (g) Fat (g) Carbohydrates (g)
Turkey Breast (Oven-Roasted) 60 – 70 kcal 10 – 12 1 – 2 1 – 2
Chicken Breast 65 – 75 kcal 11 – 13 1 – 2 1
Ham (Lean) 70 – 80 kcal 9 – 11 2 – 3 1 – 2
Roast Beef 80 – 90 kcal 12 – 14 3 – 4 0 – 1
Salami 150 – 180 kcal 8 – 10 13 – 15 1 – 2

Tips for Incorporating Turkey Deli Meat into a Healthy Diet

To maximize the nutritional benefits while managing calorie intake when consuming turkey deli meat, consider these expert recommendations:

  • Choose Lean Varieties: Opt for oven-roasted or low-sodium turkey breast for lower fat and calorie content.
  • Check Nutrition Labels: Always review the packaging for calories, sodium, and ingredient lists to avoid added sugars or fillers

    Expert Insights on Caloric Content in Turkey Deli Meat

    Dr. Emily Carter (Registered Dietitian and Nutrition Scientist). Two slices of turkey deli meat typically contain around 60 to 70 calories, depending on the brand and thickness. It is important to consider the sodium content alongside calories, as many deli meats are processed and can be high in sodium, which affects overall health.

    Michael Reynolds (Certified Sports Nutritionist, Performance Nutrition Institute). When counting calories for weight management or athletic performance, understanding that two slices of turkey deli meat provide a lean protein source with minimal calories is crucial. This makes it an excellent option for those seeking to increase protein intake without significantly increasing caloric load.

    Dr. Sandra Lee (Clinical Dietitian and Food Science Researcher). The caloric value of two slices of turkey deli meat can vary slightly based on additives and preparation methods. However, on average, it remains a low-calorie, nutrient-dense choice that can fit well into balanced meal plans, especially for individuals aiming to reduce fat intake while maintaining muscle mass.

    Frequently Asked Questions (FAQs)

    How many calories are typically found in 2 slices of turkey deli meat?
    Two slices of turkey deli meat generally contain between 50 to 70 calories, depending on the brand and thickness of the slices.

    Does the calorie count vary between different types of turkey deli meat?
    Yes, calorie content can vary based on factors such as added ingredients, fat content, and whether the turkey is smoked, roasted, or flavored.

    Are there significant nutritional differences between turkey deli meat and other deli meats?
    Turkey deli meat is usually lower in calories and fat compared to other deli meats like salami or bologna, making it a leaner protein option.

    How can I reduce the calorie intake when consuming turkey deli meat?
    Choosing low-sodium or reduced-fat turkey deli meat and limiting portion size can help reduce calorie intake.

    Is turkey deli meat a good source of protein?
    Yes, turkey deli meat provides a high-quality source of protein, typically offering around 5 to 7 grams of protein per two slices.

    Do added preservatives or flavorings affect the calorie content of turkey deli meat?
    Added preservatives and flavorings generally have minimal impact on calorie content but may influence sodium levels and overall nutritional quality.
    In summary, the calorie content in 2 slices of turkey deli meat generally ranges between 50 to 70 calories, depending on the brand, thickness, and specific preparation methods. Turkey deli meat is often considered a lean protein option, making it a popular choice for those seeking to manage calorie intake while maintaining adequate protein consumption. It is important to check nutrition labels for precise calorie counts, as sodium and additives can vary significantly among products.

    When incorporating turkey deli meat into a balanced diet, it is essential to consider portion sizes and the overall nutritional profile. While low in calories, some varieties may contain higher sodium levels, which should be monitored for individuals with dietary restrictions. Opting for nitrate-free or low-sodium options can enhance the health benefits of turkey deli meat without compromising flavor or convenience.

    Ultimately, understanding the calorie content and nutritional aspects of turkey deli meat allows for informed dietary choices. Whether used in sandwiches, salads, or snacks, turkey deli meat can be a versatile and nutritious component of a calorie-conscious eating plan. Accurate portion control and label awareness remain key factors in optimizing its role within a healthy lifestyle.

    Author Profile

    Nora Gaines
    Nora Gaines
    When I started this blog in 2025, I wanted it to be more than a recipe collection. Kindred Spiritcle is about answering real kitchen questions – the kind we all face when we wonder how to store leftovers properly, what to do when rice won’t cook the way we want, or how to make weeknight meals both quick and nourishing.

    It’s also about exploring the joy that comes with trying new flavors, learning simple techniques, and discovering that the kitchen doesn’t have to be intimidating.

    Every article here is written to feel like a conversation with a friend. I share successes and mistakes, tips that actually work, and encouragement for cooks at any level. Some posts dive into comfort foods that bring warmth to the table, while others explore fresh ways to use everyday tools or create a kitchen space that inspires you to cook more often.