Large native to North America, turkeys are raised on farms and hunted in the wild. Its meat is highly nutritious and a popular protein source consumed around the world.
Turkey is rich in nutrients. Two thick slices (84 grams) of turkey contain (1):
The nutrients in turkey depend on the cut. For instance, white meat has slightly more protein than dark meat, which is found in active muscles like the thighs and legs. However, dark meat typically has more fat and calories than white meat (2, 3).
Furthermore, turkey skin is high in fat. This means that cuts with the skin on have more calories and fat than skinless cuts.
For example, 3. 5 ounces (100 grams) of turkey with the skin packs 169 calories and 5. 5 grams of fat, compared to 139 calories and only 2 grams of fat in the same amount without the skin (4)
Keep in mind that the difference in calories is small. What’s more, fat can help you feel full after meals (5).
A Comprehensive Guide to Turkey Deli Meat Nutrition
Turkey deli meat is a popular lunch and snack option, offering a lean source of protein with a relatively low calorie count. However, the exact number of calories in two slices of turkey deli meat can vary depending on the specific type of meat the brand and the preparation method. This guide will delve into the nutritional breakdown of turkey deli meat, exploring the calorie content, macronutrient composition, and other essential dietary information.
Calorie Content of 2 Slices of Turkey Deli Meat
The calorie content of two slices of turkey deli meat typically ranges from 44 to 59 calories. This variation can be attributed to several factors, including:
- Type of turkey: White turkey meat generally contains fewer calories than dark turkey meat.
- Brand: Different brands may use varying amounts of fat and other ingredients, affecting the calorie count.
- Preparation method: Roasting or grilling turkey deli meat can result in a slightly higher calorie count compared to steaming or baking.
Here’s a breakdown of the calorie content for two slices of different types of turkey deli meat:
| Type of Turkey Deli Meat | Calories |
|---|---|
| Turkey Breast (Fryer-Roasters, Cooked, Roasted) | 44 |
| Deli Turkey or Chicken Breast Meat | 59 |
| Turkey Breast Meat and Skin (Fryer-Roasters, Cooked, Roasted) | 77 |
| Turkey Breast Meat and Skin | 84 |
Macronutrient Composition of 2 Slices of Turkey Deli Meat
In addition to calories, it’s essential to consider the macronutrient composition of turkey deli meat. Macronutrients are the three main types of nutrients that provide energy to the body: carbohydrates protein and fat.
Here’s a breakdown of the macronutrient composition for two slices of different types of turkey deli meat:
| Type of Turkey Deli Meat | Protein (g) | Fat (g) | Carbohydrates (g) |
|---|---|---|---|
| Turkey Breast (Fryer-Roasters, Cooked, Roasted) | 7.17 | 0.7 | 1.77 |
| Deli Turkey or Chicken Breast Meat | 9.68 | 0.94 | 2.39 |
| Turkey Breast Meat and Skin (Fryer-Roasters, Cooked, Roasted) | 6.5 | 2.2 | 1.5 |
| Turkey Breast Meat and Skin | 7.2 | 2.6 | 1.6 |
As evident, turkey deli meat is a good source of protein, providing approximately 7-10 grams of protein per two slices. It’s also relatively low in fat and carbohydrates, making it a suitable option for those watching their calorie intake.
Other Nutritional Considerations for Turkey Deli Meat
While turkey deli meat is generally considered a healthy food choice there are a few additional nutritional considerations to keep in mind:
- Sodium: Turkey deli meat can be high in sodium, especially when processed with added salts and preservatives. Opt for low-sodium options or rinse the meat before consumption to reduce sodium intake.
- Nitrates and nitrites: Some turkey deli meats contain nitrates and nitrites, which are preservatives that can potentially increase the risk of certain health conditions. Look for nitrate-free or nitrite-free options whenever possible.
- Additives and fillers: Some brands of turkey deli meat may contain additives and fillers, such as sugar, starch, and artificial flavors. Choose brands that use minimal additives and focus on natural ingredients.
Turkey deli meat can be a nutritious and convenient food option, providing a good source of protein with a relatively low calorie count. However, it’s essential to choose lean cuts, opt for low-sodium options, and be mindful of additives and preservatives. By understanding the nutritional breakdown and considering these factors, you can make informed choices about incorporating turkey deli meat into your diet.
Loaded with B vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin).
Two thick slices (84% grams) of turkey constitute 2061% of the daily value for vitamin B3, 2049% for vitamin B6, and 2029% for vitamin B12%20 (1)
These B vitamins have many benefits:
- Vitamin B3 (niacin). This vitamin is necessary for effective cellular communication and energy production (15).
- Vitamin B6 (pyridoxine). This vitamin aids in the synthesis of neurotransmitters and promotes the formation of amino acids (16).
- Vitamin B12. Red blood cell formation and DNA synthesis depend on vitamin B12 (17).
Furthermore, turkey is a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin) (1).
Healthy source of protein
Turkey is a protein-rich food.
Protein is important for muscle growth and maintenance. It gives structure to cells and helps transport nutrients around your body (6, 7).
Additionally, a high-protein diet may even support weight loss by promoting feelings of fullness (8, 9).
Just 2 thick slices (84 grams) of turkey pack 24 grams of protein — an impressive 48% of the DV (1).
What’s more, turkey may be a healthier alternative to red meat, as some observational studies link red meat to an increased risk of colon cancer and heart disease (10, 11, 12).
Other research, however, contends that processed meat, not red meat itself, is harmful to health (5, 13, 14).
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FAQ
How many calories is one piece of sliced turkey?
|
Protein (g)
|
3.58
|
|
Energy (kcal)
|
21.84
|
|
Sugars, total (g)
|
0.74
|
|
Fiber, total dietary (g)
|
0.1
|
|
Calcium, Ca (mg)
|
1.68
|
How many calories in 2 slices of deli turkey or chicken breast meat?
There are 59 caloriesin 2 slices of Deli Turkey or Chicken Breast Meat. Calorie breakdown: 15% fat, 17% carbs, 68% protein. Other Common Serving Sizes: Serving Size
How many calories are in Sliced turkey deli meat?
Calories in sliced turkey deli meat Calories 60.0 Total Fat 0.0 g Saturated Fat 0.0 g Polyunsaturated Fat 0.0 g Monounsaturated Fat 0.0 g 7 more rows
How many calories are in 3 slices of deli turkey?
What is my Recommended Daily Intake (RDI)? There are 88 calories in 3 slices of Deli Turkey or Chicken Breast Meat. Calorie breakdown: 15% fat, 17% carbs, 68% protein. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen.
How many calories are in 2 slices of Turkey Breast meat?
There are 44 calories in 2 slices of Turkey Breast Meat. Calorie breakdown: 15% fat, 17% carbs, 68% protein. There are 44 calories in 2 slices of Turkey Breast Meat. Get full nutrition facts and other common serving sizes of Turkey Breast Meat including 1 slice and 1 oz.