How many calories are in 1 slice of deli turkey?

October 10, 2025 •

4 min read

One slice (1 ounce) of average deli turkey contains approximately 29 to 30 calories. The precise number of calories in 1 slice of deli turkey, however, can vary based on the brand, cut, and processing methods, with some specialty options containing fewer or more calories.

Quick Summary

The calorie count for a single slice of deli turkey is typically low, ranging from 11 to 30 calories depending on the slice's thickness, cut, and preparation. This lean protein source also provides essential nutrients but can be high in sodium and additives. Variations exist between different turkey products, emphasizing the importance of checking nutritional labels for accurate information.

Key Points

Low Calorie Count: A standard 1-ounce slice of deli turkey contains approximately 29-30 calories, with thinner slices potentially having even fewer.
High in Lean Protein: Deli turkey is an excellent source of lean protein, contributing to satiety and muscle health with nearly 5 grams per ounce.
Variable Nutrition: Calorie and nutrient content can differ significantly depending on the cut of meat, brand, slice thickness, and processing method.
Potential for High Sodium: Many deli turkey products, especially smoked and cured varieties, can be high in sodium, an important consideration for health.
Prioritize Minimally Processed Options: To ensure the healthiest choice, look for labels indicating low sodium, minimal processing, and no added nitrates or nitrites.
Read Nutritional Labels Carefully: Always check the nutrition facts, especially the serving size and ingredients list, to make an informed decision.

The Calorie Breakdown of Deli Turkey

For many, deli turkey is a convenient, low-calorie protein source for sandwiches and salads. However, the exact calorie count can be surprisingly varied. While an average 1-ounce slice contains around 29 calories, some thinner, rotisserie-style slices may have as few as 11 calories. The total calorie count is influenced by several factors, including the cut of meat, the processing, and any additives used during preparation. For instance, an oven-roasted turkey breast will generally have a different calorie and fat content than a smoked or flavored version.

Factors Influencing Calorie Content

Several elements contribute to the final nutritional profile of your deli turkey:

Cut of Meat: Different parts of the turkey have varying fat percentages. Turkey breast is typically the leanest option, resulting in the lowest calorie count. Products made from a combination of different turkey parts, or those that include the skin, will have a higher fat and calorie content.
Processing and Curing: Smoked, honey-roasted, or pre-flavored deli turkeys often contain added sugars and fats, which increase the calorie load. Curing methods that use high amounts of sodium can also alter the overall nutritional makeup.
Slice Thickness: A standard commercial slice is typically around 1 ounce (28 grams), but a thicker, hand-cut slice from the deli counter can weigh significantly more, thus increasing the number of calories per slice.
Additives and Fillers: Some processed deli meats contain fillers like starches and flavorings to improve texture and shelf life. These can add to the total carbohydrate and sugar count.

A Closer Look at Macronutrients

While calories are important, understanding the full macronutrient breakdown provides a more complete picture of what you're consuming. Deli turkey is primarily composed of protein, with minimal fat and carbohydrates. This makes it an excellent choice for individuals on a high-protein, low-fat diet.

Protein: Deli turkey is an excellent source of lean protein, which is essential for building muscle and promoting satiety. A typical 1-ounce slice can contain nearly 5 grams of protein.
Fat: The fat content is relatively low, especially in lean turkey breast products. A 1-ounce slice often has less than 1 gram of fat, with very little saturated fat.
Carbohydrates: Most deli turkey is very low in carbs. However, products with added sweeteners or fillers may contain some carbohydrates, so it's always best to check the label.

Nutritional Comparisons: Deli Turkey vs. Other Deli Meats

This table provides a comparative overview of the nutritional information for a single slice (approximately 1 ounce) of different popular deli meats, highlighting the advantages of choosing deli turkey.


Deli Meat (1 oz slice)	Calories (approx.)	Protein (g)	Sodium (mg)	Notes
Deli Turkey Breast	29-30	4.8	288	Very lean, high in protein, lower in sodium than many alternatives.
Deli Ham (Lean)	28-30	9.5	240-492	Slightly higher in protein, but often much higher in sodium.
Roast Beef	30-35	5.2	180-360	Contains iron and zinc, but generally has more fat and sodium than turkey.
Bologna	90	5	200	Higher in calories, fat, and sodium due to emulsified meat and fillers.
Salami	60-70	4	500+	Significantly higher in fat, sodium, and calories. Best consumed in moderation.

How to Choose Healthier Deli Turkey Options

When navigating the grocery store or deli counter, a few simple strategies can help you select the most nutritious options:

Read the Label: Look for brands with minimal ingredients and no or few added nitrates, nitrites, or sweeteners. Opt for low-sodium or reduced-sodium versions, especially if you have concerns about your sodium intake.
Choose Whole Cuts: Select oven-roasted or plain turkey breast cuts instead of formed or processed turkey ham. Whole cuts are less processed and contain fewer additives.
In-House Roasting: Consider purchasing freshly roasted turkey from the deli counter or roasting your own turkey breast at home. This gives you complete control over the ingredients and seasoning.
Mind the Serving Size: Pay close attention to the serving size on the nutritional label. The standard size is often smaller than what people typically use in a sandwich.

Conclusion

Deli turkey is a popular, protein-packed choice for a quick meal, and a single slice typically contains between 11 and 30 calories. The specific calorie count depends on the cut of meat, the processing, and the slice thickness. While generally a healthy and lean option, it's important to be mindful of additives and sodium content, particularly in heavily processed or cured products. By reading nutritional labels and choosing minimally processed options, you can ensure that your deli turkey is a healthy addition to a balanced diet.

Making Informed Choices

For those watching their calorie and sodium intake, fresh-roasted turkey breast or low-sodium varieties are the best choices. Always be a critical consumer and check for hidden ingredients that might undermine your health goals. Incorporating deli turkey into a diverse diet with whole grains and plenty of vegetables ensures a satisfying and nutritious meal. For more information on nutritional guidelines, you can consult reputable sources like the U.S. Department of Agriculture.

Frequently Asked Questions

Yes, the brand and type of deli turkey significantly affect the calorie count. Some brands add fillers, sweeteners, or have a higher fat content, while others focus on low-sodium, minimally processed options that are leaner and have fewer calories.

Yes, deli turkey is considered a very good source of lean protein. An average 1-ounce slice contains almost 5 grams of protein, making it an effective way to increase protein intake without adding excessive calories or fat.

The calorie difference is directly proportional to the weight of the slice. A thinner, smaller slice can have as few as 11 calories, while a standard 1-ounce slice averages around 30. A thicker, heavier slice will have a higher total calorie count.

Many processed deli turkey products can be high in sodium due to curing and preserving methods. However, many brands offer low-sodium or reduced-sodium versions, and fresh-roasted turkey is naturally lower in sodium.

Not necessarily. 'Uncured' products typically use natural sources of nitrates, such as celery powder, which are chemically similar to synthetic nitrates. They are still considered processed and may have similar sodium levels. It is best to check the full ingredients list.

Yes, due to its low calorie and high protein content, lean deli turkey can be an excellent part of a weight loss diet. The protein helps promote a feeling of fullness, which can aid in managing overall calorie intake.

To reduce sodium intake, choose explicitly labeled low-sodium or reduced-sodium varieties. Alternatively, opt for freshly roasted turkey breast from the deli counter or cook your own turkey breast at home to control the salt content.