How many calories are in 2 ounces of sliced deli turkey?

December 25, 2025 •

4 min read

According to the USDA, a standard 2-ounce serving of rotisserie-style deli-cut turkey breast contains approximately 64 calories. This makes sliced deli turkey a popular low-calorie, high-protein option for sandwiches, salads, and wraps for those mindful of their nutritional intake.

Quick Summary

A 2-ounce serving of sliced deli turkey breast typically contains 50 to 70 calories, with oven-roasted or plain varieties having fewer than flavored ones. The precise number depends on the brand and preparation.

Key Points

Calorie Range: A 2-ounce serving of sliced deli turkey typically contains 50 to 70 calories, with oven-roasted or unflavored options being the lowest.
High Protein Content: This amount of deli turkey provides a significant protein boost, generally offering between 8 and 10 grams of protein.
Sodium Varies by Brand: Sodium levels in deli turkey can differ significantly; look for low-sodium versions to reduce intake, with some options containing less than half the sodium of standard cuts.
Healthier Deli Option: Compared to other deli meats like salami or ham, sliced deli turkey is considerably lower in fat and calories.
Watch for Added Ingredients: Flavored varieties like honey-roasted may contain added sugars or other ingredients that slightly increase the overall calorie count.
Check the Nutrition Label: For the most accurate nutritional information, always read the label on the specific brand and flavor of sliced deli turkey you purchase.
Portion Control Matters: Use a kitchen scale to accurately measure your 2-ounce serving to stay on track with your dietary goals.

How Many Calories Are in 2 Ounces of Sliced Deli Turkey? The Full Breakdown

For many health-conscious individuals, sliced deli turkey is a staple in their diet, offering a lean source of protein without an excessive number of calories. The specific calorie count for 2 ounces of sliced deli turkey can vary slightly depending on the brand, preparation method (e.g., oven-roasted, honey-roasted), and additional ingredients. On average, you can expect a 2-ounce portion to contain between 50 and 70 calories.

Factors Influencing Calorie Content

Several factors contribute to the final calorie count of your deli turkey. Understanding these can help you make more informed dietary choices.

Preparation Method: A simple oven-roasted or smoked turkey breast will generally be the lowest in calories. Flavored varieties like honey-roasted or peppered turkey may contain added sugars or seasonings that slightly increase the calorie count.
Added Ingredients: Some processed deli turkeys may contain binders, fillers, or solutions to enhance flavor and moisture, which can add minimal calories but more significant amounts of sodium.
Added Fat: While turkey breast is naturally lean, some producers may add fats to improve the texture or flavor. A product made with only breast meat and no skin will have a different nutritional profile than one with meat and skin included.

Nutritional Comparison: Deli Turkey vs. Other Deli Meats

To put the calories of deli turkey into perspective, let's compare it to other common deli meats. The following table provides an approximate nutritional comparison for a standard 2-ounce serving based on typical product data.


Deli Meat Type	Calories (Approx.)	Protein (Approx.)	Fat (Approx.)	Sodium (Approx.)
Sliced Deli Turkey	50-70	8-10g	1-2g	210-680mg
Honey Roasted Ham	70-90	9-11g	2-4g	600-900mg
Roast Beef	80-100	10-12g	4-5g	300-500mg
Salami	180-220	8-10g	16-20g	900-1100mg

As the table shows, sliced deli turkey stands out as one of the lowest-calorie and lowest-fat options available at the deli counter. It provides a solid protein boost with fewer calories than ham or roast beef, and significantly less fat and sodium than processed meats like salami.

Making Healthier Deli Turkey Choices

To ensure your deli turkey is as healthy as possible, here are some tips:

Choose Lower-Sodium Varieties: Many brands offer specific "lower sodium" or "50% less sodium" products. A standard 2-ounce serving can have over 600mg of sodium, so opting for a lower sodium option (some contain as little as 210mg) can be beneficial for heart health.
Look for Minimal Ingredients: Read the nutrition label. A simpler list of ingredients usually means less processing and fewer additives. Look for turkey breast with no added fillers or sugars.
Focus on 'Oven Roasted' or 'Plain': These varieties are typically the most natural and contain the fewest added flavors or preservatives that might increase calories and sodium.
Watch Serving Size: The 2-ounce serving size is a standard for nutritional information, but it's easy to over-serve. Use a food scale to ensure accuracy when tracking your intake.

Conclusion

A 2-ounce serving of sliced deli turkey is a lean, protein-rich food that is relatively low in calories, making it a smart choice for many diets. While the specific calorie count can range from 50 to 70 calories depending on the preparation and brand, it remains a healthier option compared to many other deli meats. By paying attention to the nutritional information and choosing lower-sodium, less-processed varieties, you can enjoy the benefits of this versatile food while keeping your diet on track. Always double-check the label on your specific product for the most accurate information.

Navigating Your Deli Options

Prioritize a Balanced Meal: Remember that the calorie count of deli turkey is just one part of a balanced meal. Pairing it with whole-grain bread, fresh vegetables, and a light dressing creates a much more nutritious and filling sandwich.
Understand Brand Variations: Be aware that even within the same brand, different flavors can have varying nutritional values. For example, a plain oven-roasted turkey breast may have different sodium and calorie counts than a honey-roasted version from the same company.
Beyond the Sandwich: Deli turkey can be used in many other healthy ways. Consider adding it to a salad for a protein boost, rolling it up with some low-fat cheese for a quick snack, or including it in an omelet for a savory breakfast.

Ultimately, knowing how many calories are in 2 ounces of sliced deli turkey allows for precise tracking and thoughtful meal planning. This insight empowers consumers to maintain a healthy and satisfying diet without compromising on flavor or convenience. For more in-depth nutritional information on various foods, consult resources like the USDA's food database.

Frequently Asked Questions

A 2-ounce serving of plain oven-roasted deli turkey generally contains approximately 50 to 60 calories, depending on the specific brand.

Yes, deli turkey is an excellent choice for a low-calorie diet because it is very lean and high in protein, which helps promote satiety.

A 2-ounce serving of sliced deli turkey typically provides between 8 and 10 grams of high-quality protein.

Yes, the preparation can affect the calorie count. Varieties like honey-roasted or those with added ingredients may have slightly more calories than plain oven-roasted options.

While the calorie difference is usually minimal, the main distinction is in sodium content. Some lower-sodium options can have significantly less sodium (e.g., 210mg per serving) compared to standard versions (e.g., 680mg).

While deli turkey is a healthy protein source, it is still a processed meat. Nutritionists often recommend moderate consumption due to the high sodium content in many varieties. Opting for lower-sodium versions can make it a more regular part of a balanced diet.

The most accurate way to measure a 2-ounce serving is by using a food scale. Otherwise, you can estimate based on the packaging's serving suggestions, but a scale is best for precise tracking.

Beyond a simple sandwich, you can roll the turkey slices with cheese, vegetables, or hummus for a quick wrap, add it to a salad, or incorporate it into an omelet or breakfast scramble.

Choose a brand that is low-sodium and lists "oven roasted" or "smoked" turkey breast as its primary ingredient. Look for minimal additives on the ingredient list to ensure it's less processed.