How many calories are in 3 thin slices of deli turkey? A Look at the Nutritional Facts

November 4, 2025 •

4 min read

The calorie count for 3 thin slices of deli turkey typically ranges from 45 to 60 calories, though it varies significantly depending on the specific brand and processing method. Understanding how many calories are in 3 thin slices of deli turkey is crucial for anyone tracking their intake for weight management or overall health.

Quick Summary

The calorie count for 3 thin slices of deli turkey varies by brand, typically falling between 45 and 60 calories. Beyond calories, it provides lean protein but can be high in sodium, depending on the product. Comparing nutrition labels is key to making a healthy choice.

Key Points

Variable Calorie Count: The number of calories in 3 thin slices of deli turkey varies by brand, ranging from approximately 45 to 60 calories.
Check Nutrition Labels: For the most accurate calorie and serving size information, it's essential to read the specific product's nutrition label.
Sodium Is a Concern: Many deli turkey products contain high levels of sodium, which can impact health, particularly blood pressure.
Opt for Low-Sodium Options: To minimize sodium intake, look for deli turkey labeled 'low-sodium' or 'reduced sodium'.
Choose Minimally Processed Meats: Oven-roasted or natural turkey breast often contains fewer additives and preservatives than highly processed, formed varieties.
Deli Turkey Provides Lean Protein: As a lean meat, deli turkey is a great source of protein with minimal fat and carbohydrates.

The Calorie Breakdown: Brand and Processing Matter

While a generic estimate exists, a precise calorie count depends entirely on the specific product. For example, three slices of Hormel Natural Choice Oven Roasted Deli Turkey contain about 60 calories, whereas three slices of Dietz & Watson Originals Oven Roasted Turkey Breast might be closer to 50 calories. The thickness of the slice, which varies from brand to brand, also affects the final number. For the most accurate information, you should always consult the nutrition label on the package, as the serving size and corresponding calories will be clearly listed.

More Than Just Calories: Macronutrients in Deli Turkey

Besides calories, deli turkey provides other important macronutrients. It is a source of lean protein, which is vital for building and repairing tissues and for satiety. However, depending on the processing, it can also contain a significant amount of sodium.

Protein: Three slices of deli turkey can offer a substantial protein boost. For example, some brands provide up to 9 grams of protein in a serving. This makes it an excellent choice for a protein-focused diet.
Fat: Most plain deli turkey is low in fat, especially saturated fat. However, some processed varieties might contain a bit more. A typical serving may have around 1.5 grams of total fat.
Carbohydrates: Deli turkey typically contains very few carbohydrates, making it a good option for low-carb diets.

The Hidden Issue: High Sodium Content

One of the most critical factors to consider when choosing deli turkey is its sodium content. Processed deli meats are often high in sodium, which is used for flavoring and preservation. High sodium intake is associated with negative health effects, including increased blood pressure and strain on the heart and kidneys.

Fortunately, many brands now offer low-sodium or reduced-sodium versions. For example, Applegate Naturals offers an oven-roasted turkey breast with lower sodium content. Choosing these options can significantly reduce your daily sodium intake without sacrificing protein. Always check the nutrition label for sodium information, as this can vary widely even between different products from the same brand.

Comparison of Deli Turkey Products

The following table compares the approximate nutritional information for 3 slices of several different deli turkey products based on available data. Note that actual values can vary, and you should always check the product's specific label.


Brand/Type	Calories (approx. per 3 slices)	Protein	Sodium (per 3 slices)	Key Takeaway
Hormel Natural Choice	60 calories	~9g	~470mg (for a 2 oz serving)	A lean and protein-rich option, but check sodium levels for exact serving size.
Dietz & Watson Oven Roasted	50 calories	~9g (per 56g serving)	~390mg (presliced organic)	Also a solid low-calorie choice, with organic options available.
Hillshire Farm Naturals	45 calories	~9g (for a 52g serving)	Varies by product; check label.	A slightly lower calorie option, but sodium needs verification.
Oscar Mayer Deli Fresh	50 calories (for 2 oz)	Varies	Varies	Well-known brand, but requires careful label reading for accurate serving information.

Choosing the Healthiest Deli Turkey for Your Diet

Making a conscious decision at the deli counter or in the grocery aisle is key to a healthier diet. Here are some tips:

Look for Low-Sodium Labels: Many brands now highlight their low-sodium versions on the packaging. This is a simple way to reduce your sodium intake. For instance, the low-sodium oven-roasted turkey breast from Oscar Mayer has about 250mg less sodium per serving than their regular version.
Choose Minimally Processed Options: Look for turkey that is described as 'oven-roasted' or 'slow-roasted' rather than varieties that are finely minced and pressed together. These are often less processed and contain fewer additives.
Consider Freshly Sliced: Turkey cut fresh from the deli counter often has fewer preservatives and additives compared to pre-packaged versions. You can also ask the deli staff about low-sodium options.
Better yet: Go Homemade: For the ultimate control over ingredients and sodium, consider roasting your own turkey breast at home. You can then slice it thinly for sandwiches and use leftovers throughout the week.

Practical Ways to Incorporate Deli Turkey into Your Diet

Deli turkey can be a versatile and healthy part of your meal plan if you choose wisely. Here are some ideas:

The Classic Sandwich: Pair low-sodium deli turkey with whole-grain bread, fresh lettuce, tomatoes, and a light spread of mustard or avocado for a balanced lunch.
Protein-Packed Salads: Chop up deli turkey and add it to a salad with mixed greens, vegetables, and a light vinaigrette for a filling and nutritious meal.
Quick and Easy Roll-Ups: Spread cream cheese or hummus on a slice of low-sodium deli turkey, add a fresh vegetable like a bell pepper strip or spinach leaf, and roll it up. These make great snacks or appetizers.
Breakfast Scramble: For a high-protein breakfast, add chopped deli turkey to a morning egg scramble with your favorite vegetables.

Conclusion

In summary, the calorie content for 3 thin slices of deli turkey typically falls between 45 and 60 calories, but this is highly dependent on the specific product. Beyond the calorie count, the sodium content is a critical nutritional factor to consider, with many processed varieties containing high levels. By carefully reading nutrition labels, choosing low-sodium or minimally processed options, and even preparing turkey at home, you can ensure that deli turkey remains a healthy and beneficial part of your diet.

For more information on selecting healthy protein sources, visit this dietitian's guide to the best deli meats: Our Dietitians' Picks for the Best Deli Meats - TeamNutrition.

Frequently Asked Questions

Deli turkey can be a healthy part of a weight loss diet as it is a lean, low-calorie source of protein, which helps with satiety. However, it is crucial to choose low-sodium varieties and be mindful of portion sizes to avoid excessive salt intake.

The sodium content varies dramatically. While some lower-sodium brands have around 250mg per serving, other highly processed types can exceed 600mg per serving. Checking the nutrition label is the only way to know for sure.

Yes, even minimally altered deli turkeys are technically processed because they have been prepared and packaged. The key difference is the degree of processing and the amount of additives, sodium, and preservatives used.

'Oven-roasted' generally indicates a more minimally processed turkey breast, often with fewer additives compared to reformed, pressed, or smoked varieties, which tend to have a higher sodium content for flavoring and preservation.

Yes, replacing store-bought deli turkey with fresh, home-cooked, and thinly sliced turkey breast is an excellent way to control both the ingredients and the sodium levels in your food.

Yes. A "thin" slice from one brand might be thicker or heavier than a "thin" slice from another, leading to a different calorie count per slice. For consistency, it's best to measure by weight using a food scale.

Several brands offer low-sodium varieties. Examples include Applegate Naturals Oven Roasted Turkey Breast and Dietz & Watson Presliced Organic Roasted Turkey Breast, both of which are noted for having lower sodium levels.