Do Deli Meats Have a Lot of Calories? A Nutritional Breakdown

November 5, 2025 •

4 min read

According to USDA data, a single ounce (28 grams) of beef bologna contains about 90 calories, while a similar serving of roast turkey breast has only 30 calories. This significant variation prompts the question: do deli meats have a lot of calories across the board, or does it depend entirely on the type and preparation?

Quick Summary

Deli meats vary significantly in calorie content, depending on the type of meat, fat content, and processing methods. Leaner options like turkey breast are lower in calories and fat, whereas processed varieties like salami or bologna are substantially more calorie-dense.

Key Points

Significant Variation in Calories: The calorie count in deli meat varies widely; lean options like turkey are low in calories, while processed ones like salami are much higher.
Fat and Processing Affect Calorie Density: High fat content and processing methods, which add salt and preservatives, are key contributors to increased calorie and sodium levels.
Choose Leaner Cuts: Opting for leaner meats like roasted turkey, chicken breast, or lean roast beef is a healthier, lower-calorie choice.
Pay Attention to Sodium: Processed deli meats are a major source of dietary sodium, and excessive intake is linked to increased health risks like high blood pressure and heart disease.
Read Nutritional Labels Carefully: Always check the nutrition facts for serving size, fat, and sodium to make an informed decision, as brands and varieties differ significantly.
Moderate Your Portions: Even with healthier options, using deli meat in moderation and focusing on other healthy ingredients like vegetables and whole grains is recommended for balanced nutrition.

Understanding the Calorie Spectrum in Deli Meats

When you stand at the deli counter, the options can be overwhelming, and so can the nutritional differences. The calorie count in deli meat is not uniform. The final energy density is heavily influenced by the cut of meat, the preparation method, and the amount of added fats, salts, and preservatives. For instance, lean, oven-roasted turkey breast and fatty, cured salami exist on opposite ends of the nutritional spectrum. Your choice can have a significant impact on the overall caloric load of your sandwich or snack.

The Leaner Deli Options

Minimally processed, lean deli meats are your best bet for a lower-calorie, high-protein option. They are often made from white meat or lean cuts, retaining more of the original meat's nutritional profile.

Oven-Roasted Turkey Breast: A 2-ounce serving can be as low as 60 calories while providing around 12 grams of protein. Look for low-sodium versions, which are often the healthiest choice.
Oven-Roasted Chicken Breast: Similar to turkey, roasted chicken breast is a lean, low-fat option. A 2-ounce serving also offers around 60 calories and 12 grams of protein.
Lean Roast Beef: Typically made from a lean cut like the eye of a round, roast beef is a lower-fat red meat option. A 2-ounce serving contains about 66 calories and 10 grams of protein.

The More Calorie-Dense Varieties

Highly processed and cured deli meats tend to be much higher in calories, mainly due to their elevated fat and sodium content. The processing and flavor enhancement add to the overall energy density.

Salami: A single ounce (28 grams) of salami can contain nearly 68 calories, with a significant amount of saturated fat.
Bologna: Another high-fat and high-calorie option, one ounce of bologna packs about 90 calories and a high saturated fat count.
Ham: The calorie count in ham can vary widely depending on the cut and processing. While a single ounce can have around 40 calories, some varieties have much higher fat and sodium levels.

How Processing and Ingredients Affect Nutritional Content

Beyond just the type of meat, the way it is processed is a major factor in its caloric and overall nutritional makeup. The terms "cured" and "uncured" can also be misleading. Cured meats use synthetic nitrites, while "uncured" meats use natural nitrites from sources like celery powder, but both are ultimately preserved.

High Fat Content: Processed meats are often made from less desirable, fattier cuts of meat, which significantly increases their calorie count. This added fat contributes to a higher caloric density per gram.
Added Sodium and Sugar: High amounts of salt are used as a preservative and flavor enhancer in almost all processed deli meats. A high-sodium diet is linked to cardiovascular disease, and excess salt intake is a major public health concern. Some varieties may also contain added sugars to balance the flavor.
Additives and Preservatives: Preservatives like nitrites extend shelf life and prevent bacterial growth. While necessary for food safety, some research links excessive consumption of these preservatives to potential health risks, including increased cancer risk.

Deli Meat Nutritional Comparison Table (per 100g)

This table provides a helpful side-by-side comparison of different deli meats, based on USDA data, highlighting the stark differences in their nutritional content.


Deli Meat Type	Calories (kcal)	Protein (g)	Total Fat (g)	Sodium (mg)
Roasted Turkey Breast	106	15	3.8	898
Roasted Chicken Breast	98	17	1.9	1,030
Lean Ham (96%)	101	17	3.7	1,040
Roast Beef	115	18.6	3.7	853
Pastrami	147	22	5.8	1,080
Salami	261	12.6	22.2	1,140
Beef Bologna	299	10.9	26.1	1,010

Tips for Choosing Healthier Deli Meats

Navigating the deli counter for a healthier option requires a keen eye and awareness. Here are some guidelines to help you make better choices:

Read the Nutrition Label: This is the most crucial step. Pay attention to the serving size, as this is often smaller than what you might actually eat. Check the total fat, saturated fat, and sodium content per serving. Always compare different brands and types.
Opt for Lean Cuts: As the table above shows, lean options like roasted turkey, chicken, or roast beef are far lower in calories and fat than processed salami or bologna. Choose varieties that are minimally processed.
Choose Low-Sodium Versions: High sodium content is a major health concern with processed meats. Seek out products specifically labeled "low sodium" or "reduced sodium" to help manage your daily intake.
Look for High Protein Content: Lean deli meats provide a quick source of protein, which is essential for building and repairing tissues, and for feeling full longer. Use the label to compare protein-to-calorie ratios.
Consider Natural or Uncured Options: While "uncured" doesn't mean preservative-free, it indicates the use of natural preservatives like celery powder. Some prefer this approach to synthetic preservatives, though the nutritional profile is still similar.
Use Deli Meat as a Garnish, Not the Main Event: To control calories, use deli meat sparingly. Instead of stacking multiple slices, use one or two to add flavor to a salad, wrap, or sandwich filled with fresh vegetables and whole grains.

Conclusion: Making Informed Choices

So, do deli meats have a lot of calories? The answer is not a simple yes or no. The calorie count is highly dependent on the type of meat and how it is processed. While certain deli meats, particularly processed varieties like salami and bologna, are high in calories, fat, and sodium, many leaner alternatives exist. By reading labels, choosing low-fat and low-sodium options, and moderating portion sizes, you can continue to enjoy deli meat as part of a balanced and healthy diet. Making informed choices at the deli counter allows you to control your nutritional intake and avoid unnecessary calories and preservatives.

For more information on choosing healthier lunch meat, consult authoritative sources like the Cleveland Clinic.(https://health.clevelandclinic.org/how-can-i-choose-a-healthier-lunch-meat)

Frequently Asked Questions

Generally, lean, oven-roasted turkey or chicken breast is the lowest in calories and fat among deli meats. These options can contain as few as 60 calories per 2-ounce serving.

Not necessarily. The term 'uncured' refers to the use of natural preservatives rather than synthetic ones, not a lower calorie or fat count. The caloric content is primarily determined by the cut of meat and overall fat percentage.

Yes, even healthier, lower-fat deli meats can still contain high levels of sodium. It is important to look for versions explicitly labeled "low sodium" or "reduced sodium" to minimize your intake.

Yes, lean deli meats like roasted turkey or chicken can be a good source of protein for a weight loss diet, but portion control and choosing low-sodium varieties are key. The high sodium in many deli meats can cause water retention.

There is a substantial calorie difference. While a single ounce of ham might contain around 40 calories, an ounce of salami can have nearly 68 calories, mostly due to the much higher fat content.

To reduce the impact, choose lean cuts, opt for low-sodium or natural options, and use smaller portions. Pairing deli meat with plenty of fresh vegetables can also help create a more balanced meal.

For pre-packaged deli meat, the calories are already factored in. For home-cooked roasts, the fat that renders off during cooking may slightly lower the final calorie count of the meat you consume, but the majority of the macronutrients remain intact.

Yes, great alternatives include cooking and slicing your own lean poultry or beef, using canned tuna or salmon, or incorporating plant-based options like hummus or avocado into your sandwiches and wraps.