Does Deli Turkey Count as Processed Meat?

November 10, 2025 •

3 min read

According to the World Health Organization (WHO), processed meat is defined as any meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation. Based on this definition, the answer to "does deli turkey count as processed meat" is a definitive yes, regardless of whether it is sliced at the deli counter or comes pre-packaged.

Quick Summary

Deli turkey is categorized as a processed meat due to its preservation through salting, curing, and the addition of chemical preservatives like nitrates, even when labeled "natural" or "uncured". These additives contribute to a longer shelf life but elevate sodium content and may form potentially harmful compounds. Its processing classifies it alongside other deli meats as a food to be consumed sparingly for optimal health.

Key Points

Yes, it is processed: By definition from health organizations like the WHO, deli turkey is a processed meat because it has been preserved through curing, salting, or smoking.
Additives are the key: The use of preservatives like nitrates and nitrites, even from natural sources like celery powder, is what classifies deli turkey as processed.
"Natural" labels are misleading: Deli meats labeled as "natural" or "uncured" often use naturally sourced nitrates, but the body processes them the same way as synthetic ones.
High sodium content: A major health concern with deli turkey is its high sodium content, which is used for preservation and flavor but can impact blood pressure.
Associated health risks: Regular, excessive consumption of processed meat like deli turkey is linked to increased risks of colorectal cancer, cardiovascular disease, and type 2 diabetes.
Homemade is the alternative: The healthier option is to cook a fresh turkey breast at home and slice it yourself, as this avoids all preservatives and excessive sodium.
Not all processing is equal: While minimal processing (like chopping vegetables) is harmless, the curing and additive processes for deli meat are what raise health concerns.

Understanding the Definition of Processed Meat

The World Health Organization's International Agency for Research on Cancer (IARC) defines processed meat as any meat preserved by salting, curing, fermenting, smoking, or other methods to improve flavor or preservation. This definition includes poultry like deli turkey and chicken, not just red meat, when they undergo these processes. Processing extends shelf life but can introduce chemicals and high sodium levels.

The Processing of Deli Turkey

Turning turkey into deli meat involves several steps:

Deboning and preparing turkey breast chunks.
Injecting a brine solution with salt, sugar, and phosphates for moisture and flavor.
Tumbling, cooking (roasting or smoking), and shaping the meat.
Slicing and packaging with additional preservatives to extend refrigeration life.

The Misconception of "Natural" or "Uncured" Deli Turkey

Many deli turkeys are labeled "natural" or "uncured," leading consumers to believe they are healthier. However, these products often use natural nitrate sources, such as celery powder, which are converted to the same compounds as synthetic sodium nitrite in the body. Products labeled "no nitrates added" are still considered processed and contain nitrates. Checking the ingredient list is crucial.

Health Implications of Consuming Deli Turkey

Like other processed meats, deli turkey has been linked to health concerns due to high sodium and the presence of nitrates/nitrites.

Cancer Risk: The WHO classifies processed meat as a Group 1 carcinogen linked to increased colorectal cancer risk. Chemicals from nitrates and nitrites can damage bowel cells.
Cardiovascular Disease: High sodium in deli meats can raise blood pressure, a risk factor for heart disease and stroke. Some studies show a link between high processed meat intake and cardiovascular disease risk.
Type 2 Diabetes: Excessive processed meat consumption has been associated with a higher risk of type 2 diabetes, potentially due to additives and sodium affecting insulin sensitivity.

Comparison: Deli Turkey vs. Fresh Turkey Breast

Here's a comparison between deli turkey and fresh-cooked turkey breast:


Feature	Deli Turkey	Fresh-Cooked Turkey Breast
Processing	Cured, salted, and pre-seasoned; often includes additives.	Seasoned and cooked at home with simple ingredients.
Sodium Content	Very high due to curing and brining.	Much lower, controlled during preparation.
Ingredients	Long list often includes preservatives and flavorings.	Consists primarily of turkey meat and added spices.
Health Implications	Classified as processed with associated risks.	Considered unprocessed, lean protein.
Shelf Life	Extended, often weeks.	Limited, typically a few days after cooking.

Healthier Alternatives to Deli Turkey

To reduce processed meat intake, consider these alternatives:

Cook Your Own: Roast and slice a turkey breast at home for sandwiches to control ingredients and sodium.
Leftovers: Use leftover roasted chicken or turkey.
Whole Food Options: Try tuna salad, egg salad, or hummus.
Plant-Based Alternatives: Explore options like lentil patties, tofu, or plant-based deli slices.

Conclusion

Yes, deli turkey counts as processed meat. Its preservation through salting, curing, and adding nitrates (natural or synthetic) classifies it as a processed food. While not all processing is harmful, the methods used for deli meat result in high sodium and other additives linked to health risks like cancer and cardiovascular disease. For a healthier option, choose fresh, unprocessed turkey breast or other whole food protein sources. Limiting deli turkey consumption, even labeled "natural," supports better health.

One Green Planet, "The Best Meatless Turkey Alternatives for Thanksgiving," https://www.onegreenplanet.org/vegan-food/best-meatless-turkey-alternatives-for-thanksgiving/

Frequently Asked Questions

Yes, all deli turkey is considered processed meat because it is preserved through curing, salting, or the addition of chemical preservatives, even if it is freshly sliced at the counter.

Yes, "uncured" deli turkey still contains nitrates. Manufacturers use natural sources like celery powder, which still contain high levels of nitrates that are converted to nitrites in the body, just like synthetic additives.

Potential health risks include an increased risk of certain cancers, particularly colorectal cancer, and a higher risk of heart disease and high blood pressure due to its high sodium content.

A healthier alternative is to roast a whole turkey breast at home, slice it, and store it for sandwiches throughout the week. This allows you to control the ingredients and significantly reduce sodium and additives.

Yes, you can. Look for a long list of ingredients and terms like "cured," "salted," "nitrate," or the presence of celery powder. Fresh, unprocessed turkey will have a very short ingredient list.

Deli meat is high in sodium because salt is used as a primary preservative to prevent bacterial growth and extend its shelf life. The brine injected into the meat also significantly increases its sodium content.

Fresh, unprocessed turkey is a lean, whole protein source with very little sodium, fat, or added chemicals. Processed deli turkey is much higher in sodium, often contains preservatives, and may have added fats and sugars.