How many calories are in 2 slices of turkey deli meat? The Complete Nutritional Guide

October 16, 2025 •

4 min read

A standard 2-ounce serving of oven-roasted turkey breast deli meat typically contains between 50 and 60 calories, making it a low-calorie protein option. However, the specific nutritional value can vary significantly based on the brand, processing, and ingredients used. Answering how many calories are in 2 slices of turkey deli meat? requires a closer look at these factors to help you make the healthiest choice.

Quick Summary

The calorie count for two slices of turkey deli meat can vary significantly, ranging from approximately 50 to 85 calories depending on the brand and fat content. While a lean protein source, most deli turkey is high in sodium and may contain preservatives like nitrates.

Key Points

Variable Calorie Count: The number of calories in 2 slices of turkey deli meat is not fixed and varies by brand, preparation, and cut, typically ranging from 50 to 85 calories.
High in Protein, Often High in Sodium: Turkey deli meat is a lean, protein-rich food, but many commercially processed versions are loaded with sodium and preservatives like nitrates and nitrites.
Choose Low-Sodium and Uncured Options: To minimize health risks, look for labels that explicitly state "low sodium" or "uncured" (nitrate/nitrite-free).
Homemade is Healthiest: Roasting and slicing your own fresh turkey breast is the best way to control sodium and avoid preservatives entirely.
A Balanced Approach is Key: While convenient, deli meat should be consumed in moderation as part of a varied diet that emphasizes fresh, whole foods.

Understanding the Calorie Count in Turkey Deli Meat

When considering how many calories are in 2 slices of turkey deli meat?, it is important to know that the number isn't fixed. A 2-ounce serving is generally considered a standard portion size for deli meat. Based on nutritional data, two slices (around 2 ounces) can provide as few as 50-60 calories for some lean, oven-roasted varieties, or as many as 85 calories if it includes both light and dark meat. The total calorie count is influenced by the product's processing and fat content. For example, cured or flavored turkey meat may have added sugars and fats, increasing the overall caloric value.

Factors Influencing Nutritional Values

Several factors contribute to the final calorie count and nutritional profile of your turkey deli meat:

Cut of Meat: Turkey breast (white meat) is leaner and therefore lower in calories than cuts that include dark meat from the thigh or leg.
Processing: The method of preparation, whether oven-roasted, smoked, or honey-cured, affects the calorie and sodium content. Seasoned and cured products often contain more additives and preservatives.
Added Ingredients: Many deli meats include additives for flavor and preservation, which can increase their sodium and sugar levels.
Brand Variations: Different brands have different recipes, affecting the final product's nutritional breakdown. Checking the specific nutrition label is always the most accurate method.

Beyond Calories: A Closer Look at Nutrition

While the low-calorie count of turkey deli meat is appealing, it is crucial to look at the broader nutritional picture. A typical 2-ounce serving is an excellent source of protein, with many options providing around 9 to 12 grams. This protein can promote feelings of fullness and support muscle maintenance.

However, the primary concern with most deli meats is the high sodium content. The Dietary Guidelines for Americans recommend consuming less than 2,300 milligrams of sodium per day, and some deli turkey servings can account for a significant portion of that. For example, some brands list over 400-500 mg of sodium per 2-ounce serving. Excessive sodium intake is linked to increased blood pressure and heart disease risk.

Additionally, many processed deli meats contain nitrates and nitrites. While these preservatives prevent bacterial growth, some studies have linked excessive consumption to potential health risks, including certain types of cancer.

Choosing the Healthiest Deli Turkey

Making an informed choice at the deli counter or in the pre-packaged aisle can significantly impact your meal's healthfulness. Here are some tips for selecting healthier turkey deli meat options:

Choose fresh over processed: Opt for freshly roasted turkey breast sliced at the deli counter or, even better, cook and slice your own at home to avoid extra preservatives.
Look for low-sodium labels: Check the nutrition label for products explicitly marked as "low sodium" (140 mg or less per serving) or "very low sodium" (35 mg or less).
Go for nitrate/nitrite-free: Many brands offer uncured options, which typically use natural alternatives like celery powder instead of artificial nitrates.
Read the ingredient list: Look for the shortest possible ingredient list. The fewer additives and preservatives, the better.

Deli Turkey vs. Other Protein Options

To put the nutritional value of turkey deli meat into perspective, let's compare it with a few other common protein sources. This comparison assumes a standard 2-ounce serving, where applicable.


Protein Source	Approximate Calories (2 oz)	Protein (approx.)	Sodium (approx.)	Processing Level	Key Benefits/Considerations
Oven-Roasted Turkey Deli Meat	50-60	9-12g	400-500 mg	Highly Processed	Lean, convenient, but often very high in sodium and may contain additives.
Fresh Cooked Turkey Breast	~60-70	12-14g	Low (self-seasoned)	Unprocessed	The healthiest option, low in sodium and no additives. Requires preparation.
Deli Roast Beef (lean)	~66	10g	250-500 mg	Processed	Leaner red meat option, good source of iron. Watch for sodium and additives.
Deli Ham (lean)	~70-80	10-12g	600-800+ mg	Highly Processed	High in protein but typically has significantly higher sodium content than turkey.
Canned Tuna (in water)	~50	11g	200-300 mg	Processed	Excellent source of lean protein and omega-3s. Can still be high in sodium.

Conclusion

For those asking how many calories are in 2 slices of turkey deli meat?, the answer lies in the specific product. While it is a low-calorie and high-protein food, the high sodium content and potential preservatives are important nutritional drawbacks to consider. By prioritizing low-sodium, nitrate-free, and minimally processed options, or choosing to roast your own, you can enjoy the benefits of turkey while minimizing the potential health risks associated with heavily processed cold cuts. A balanced diet should always prioritize fresh, whole foods whenever possible. For more details on finding healthier deli choices, consider resources from reputable health organizations like the American Heart Association.

Frequently Asked Questions

Deli turkey can be a healthy option for weight loss due to its low calorie count and high protein content, which promotes satiety. However, it's crucial to choose low-sodium and minimally processed varieties, as high sodium can cause bloating and is linked to health issues.

Turkey breast is generally one of the leanest deli meat options, with fewer calories and less fat than ham or roast beef. However, ham and roast beef can also be lean, so it's always best to compare nutritional labels.

Smoked turkey deli meat can have a similar calorie count to oven-roasted varieties, but the smoking process and added flavorings can increase the sodium and potentially introduce other compounds. Checking the specific product's label is essential for accurate information.

Uncured or nitrate-free deli meats often use natural sources of nitrates, such as celery powder. While they avoid synthetic nitrates, the sodium content can still be high, and the overall health benefit compared to traditional cured meat is debated. Always check the ingredient list and sodium levels.

A standard serving size for deli meat is 2 to 3 slices, or about 2 ounces. Limiting your intake to this amount and not consuming deli meat every day is a good strategy for maintaining a healthy diet.

The high sodium content in many deli meats is a major concern for health. Excessive sodium intake can increase blood pressure, which is a key risk factor for heart disease and stroke.

Healthier alternatives include cooking your own poultry and slicing it, or choosing non-meat options like hummus, canned tuna or salmon, or egg salad. These alternatives can help reduce your intake of processed ingredients and sodium.