How Many Calories are in 4 oz of Sliced Turkey? A Comprehensive Nutrition Guide

October 28, 2025 •

3 min read

According to nutritional data, 4 oz of basic oven-roasted turkey breast deli slices contains about 117 calories. However, the exact calorie count for 4 oz of sliced turkey can vary significantly depending on the cut, preparation method, and brand. Understanding these differences is key to managing your nutrition and making informed dietary choices.

Quick Summary

The calorie count for 4 oz of sliced turkey changes based on the cut, processing, and brand. Lean options like plain roasted breast are lower in calories and fat, while processed deli varieties often contain more sodium and can be higher in calories due to additives.

Key Points

Variable Calorie Count: The calorie content for 4 oz of sliced turkey ranges, with lean oven-roasted breast typically around 117 calories, while more processed options can be higher.
High in Protein: Sliced turkey is an excellent source of lean protein, which is beneficial for weight management by promoting feelings of fullness and supporting muscle health.
Beware of High Sodium: Processed deli turkey is often very high in sodium; look for low-sodium labels or choose freshly cooked turkey to reduce your intake.
Less Processed is Better: Freshly cooked, plain turkey breast offers the best nutritional profile, with lower sodium and fewer additives compared to prepackaged deli varieties.
Check the Label: Always read the nutrition label to compare different brands and varieties, paying close attention to sodium and ingredient lists.
Versatile and Healthy: Beyond sandwiches, sliced turkey can be used in salads, roll-ups, and omelets for a lean, high-protein meal.
Factor in the Cut: White meat (breast) is generally lower in fat and calories than dark meat, but the nutritional difference can be small and fat can also increase satiety.

Understanding the Calorie Count in Your Sliced Turkey

When you reach for a pack of sliced turkey, you might assume all varieties are nutritionally identical. However, the calorie count, as well as the fat and sodium content, depends heavily on the specific product. A lean, oven-roasted turkey breast will have a different nutritional profile than a honey-cured or smoked variety.

Typical Calorie and Macronutrient Breakdown

For a standard 4 oz serving (or 113.4g), a lean, prepackaged or deli-style turkey breast typically has the following nutritional values:

Calories: Approximately 117–124 kcal
Protein: Around 19–25g, making it an excellent source of lean protein.
Fat: Generally low, with about 1–3g.
Carbohydrates: Typically around 4–5g, though some may contain added sugars.
Sodium: This is a key area of variation, with many deli meats being high in sodium. Plain, low-salt varieties might contain around 880mg, while others can be much higher.

Factors Influencing Nutritional Content

Several factors can alter the calorie count and overall nutrition of sliced turkey, particularly for deli varieties:

Curing and Additives: Preservatives, seasonings, and flavorings added to deli meats can increase the sodium and potentially the calorie count. For example, some honey-roasted versions include added sugars.
Processing Method: How the turkey is processed can affect its nutritional value. Freshly cooked, unprocessed turkey breast will almost always be the leanest and lowest in sodium compared to its prepackaged, reformed counterparts.
Cut of Meat: The calorie and fat content also vary depending on whether the slices come from the turkey breast (white meat) or other parts like the thigh (dark meat). Dark meat naturally contains more fat and calories.
Inclusions: Some products include binding agents, starch, or other ingredients to improve texture, which can slightly alter the total carbohydrates and calories.

The Role of Sliced Turkey in a Balanced Diet

Sliced turkey, particularly the lean breast variety, can be a valuable part of a healthy diet. Its high protein content is beneficial for several reasons:

Weight Management: Protein promotes satiety, helping you feel full for longer and reducing overall calorie intake, which is great for weight loss.
Muscle Maintenance: Adequate protein is crucial for building and repairing muscle tissue, especially for those who are physically active.
Nutrient Density: In addition to protein, turkey is a source of essential nutrients like B vitamins and minerals such as selenium and zinc.

However, you must be mindful of the high sodium content in many deli meats. High sodium intake is linked to elevated blood pressure and an increased risk of heart disease. Choosing low-sodium or fresh-sliced options is a smart strategy.

Comparison of Different Types of Sliced Turkey

To illustrate the variations, here is a comparison of the approximate nutritional content for 4 oz of three common types of sliced turkey:


Feature	Lean Oven-Roasted Deli Turkey	Honey Sliced Deli Turkey	Cooked Plain Turkey Breast (No Skin)
Calories	~117 kcal	~122 kcal	~163 kcal
Protein	~19g	~20g	~23.6g
Fat	~3g	~2g	~7.7g
Sodium	~822mg	~891mg	~143mg
Processing	Cured, Moderate Sodium	Cured, Moderate Sodium, Added Sugar	Least Processed, Low Sodium

Note: Nutritional values are approximate and can vary by brand and preparation. For optimal health, the cooked plain turkey breast is often the best choice due to its lower sodium and minimal processing.

Healthy Ways to Enjoy Sliced Turkey

Beyond a simple sandwich, there are many creative and healthy ways to incorporate sliced turkey into your diet:

Salad Topping: Use chopped slices to add a boost of protein to your lunchtime salad.
Roll-ups: Wrap a slice of turkey around a spear of cucumber, a piece of bell pepper, or a stick of cheese for a low-carb, protein-rich snack.
Lettuce Wraps: Create a light and refreshing wrap by using a large lettuce leaf instead of bread.
Egg Muffins: Add diced turkey to your egg muffin mixture for a portable, high-protein breakfast.
Omelets and Scrambles: Mix in small pieces of sliced turkey for an extra savory flavor.

Conclusion

While the answer to "how many calories are in 4 oz of sliced turkey" is around 117-124 calories for many deli options, the true nutritional value goes beyond this number. To ensure you are making the healthiest choice for your diet, always check the specific product's nutrition label. Opting for less processed, lower-sodium versions, such as plain roasted turkey breast, is a better strategy for both weight management and long-term health. By being a mindful shopper, you can enjoy the protein benefits of turkey without overdoing it on calories or sodium.

Frequently Asked Questions

Yes, lean sliced turkey, especially the oven-roasted breast variety, is an excellent choice for a weight loss diet. It is low in calories and high in protein, which helps you feel full and satisfied, curbing overeating.

No, the calorie content is not universal. It varies based on the cut of meat (white vs. dark), how it's prepared (e.g., honey-cured vs. plain roasted), and the level of processing.

For 4 oz of lean, sliced turkey breast, you can expect a significant amount of protein, typically ranging from 19 to 25 grams.

Deli turkey is frequently high in sodium because salt is used in the curing process to preserve the meat and enhance its flavor. Checking for low-sodium versions is important for heart health.

Fresh-sliced, cooked turkey from the deli counter or homemade roasted turkey is often the healthier choice. It typically has fewer additives and less sodium than prepackaged versions.

If you have high blood pressure, it's crucial to select low-sodium or salt-free sliced turkey options. Consuming high-sodium foods can raise blood pressure. Look for brands that explicitly state 'low sodium' on the packaging.

Turkey breast (white meat) is leaner and has fewer calories than dark meat from the legs or thighs. For example, plain cooked turkey breast (4 oz) has about 163 calories, while a similar portion of a fattier cut would have more.