How many calories are in 5 slices of smoked turkey?

October 24, 2025 •

4 min read

The calorie count of deli meat can vary significantly by brand and preparation, with some specific types of sliced turkey containing around 30 calories per slice. This variation means that understanding how many calories are in 5 slices of smoked turkey depends on more than just a simple calculation; it requires a closer look at the nutritional details.

Quick Summary

The exact calorie count for five slices of smoked turkey varies, but typically ranges between 150 and 200 calories depending on the brand and thickness. Smoked turkey is a lean protein source, though it often contains high levels of sodium. Factors like fat content, slice size, and added ingredients affect its nutritional profile.

Key Points

Calorie Range: 5 slices of smoked turkey typically contain 150-200 calories, varying by brand and thickness.
Lean Protein Source: Smoked turkey breast is a good source of lean, muscle-building protein, with low fat content.
High in Sodium: Most smoked and cured turkey products are high in sodium, which can contribute to high blood pressure if consumed in excess.
Check Labels for Additives: Opt for lower-sodium and nitrate/nitrite-free options when possible to make a healthier choice.
Mindful Consumption: Use smoked turkey in moderation and balance your diet with fresh, low-sodium foods to mitigate the effects of high salt content.
Slice Thickness Matters: The way the turkey is sliced directly impacts the portion size and total calories; weigh for accuracy.
Homemade is Healthiest: Cooking and slicing your own fresh turkey is the best way to control sodium and additives.

Understanding the Calorie Count in Smoked Turkey

The question of exactly how many calories are in 5 slices of smoked turkey is not as straightforward as it seems. The answer is not a single number, but rather a range, because the nutritional content can vary widely based on several factors. On average, a person can expect a serving of five slices to contain between 150 and 200 calories, but this can be higher or lower. For example, some brands of lean, pre-packaged smoked turkey breast can contain as few as 30 calories per slice, putting five slices at approximately 150 calories. However, deli-counter slices or varieties with higher fat content could push the total closer to or over 200 calories.

Factors Influencing the Calorie Count

Several elements play a crucial role in determining the final calorie count of your smoked turkey:

Brand and Processing: Different manufacturers use varying processes and additives. Some brands focus on lean, low-fat options, while others may add brines or flavorings that slightly increase the calorie load.
Cut of Meat: Smoked turkey breast is typically the leanest option. If the turkey is made from a combination of light and dark meat, the calorie count will be higher, as dark meat contains more fat.
Slice Thickness and Weight: Deli meats are often sliced to order, so the thickness can change the portion size. A thicker slice contains more calories and a thinner one less. The weight of the slice is the most accurate measure for calorie counting.
Skin Inclusion: If the smoked turkey is prepared with the skin on, it will have a higher fat and calorie content compared to a skinless preparation.

Beyond Calories: A Comprehensive Nutritional Profile

While calories are a primary consideration, a holistic view of smoked turkey's nutritional value includes its macronutrient and micronutrient content. As a protein source, it has significant benefits, but it also comes with potential drawbacks, particularly regarding its sodium levels.

Macronutrients in Smoked Turkey

Protein: Smoked turkey is an excellent source of lean protein, which is essential for building and repairing muscle tissue, as well as for satiety. A typical 1-ounce slice can contain a significant amount of protein.
Fat: The fat content is generally low, especially in smoked turkey breast. However, the specific cut and processing method can affect the overall fat content.
Carbohydrates: Smoked turkey is typically very low in carbohydrates, making it a suitable choice for low-carb or keto diets.

The Challenge of High Sodium

One of the most important nutritional considerations for smoked deli meats is their high sodium content. The smoking and curing process often involves high levels of salt for preservation and flavor. Excessive sodium intake is linked to elevated blood pressure and an increased risk of cardiovascular disease. For example, some single servings of smoked turkey can contain 30% or more of the recommended daily value for sodium. When choosing smoked turkey, it is vital to check the label for sodium content and opt for lower-sodium varieties where possible.

Smoked Turkey vs. Other Deli Meats: A Comparative Table

To put smoked turkey into perspective, here is a comparison with other popular deli meats. The values are approximate and can vary by brand and preparation.


Feature	Smoked Turkey (Lean)	Roasted Turkey (Lean)	Deli Ham (Cured)
Calories (approx. per 5 oz)	~150-200	~125-150	~200-250
Protein (approx. per oz)	High	High	Moderate-High
Sodium	Often High	Generally Lower	Very High
Fat Content	Low	Very Low	Moderate to High
Key Consideration	Flavorful, but watch sodium.	Mild, lowest fat option.	Flavorful, but highest in fat and sodium.

Making Healthier Choices with Smoked Deli Meats

If you enjoy smoked turkey but want to make the healthiest choice possible, consider these tips:

Read the Labels: Look for labels that say “low sodium” or “reduced sodium.” An even better choice is “no added nitrates or nitrites,” as these preservatives are linked to potential health concerns.
Choose from the Deli Counter: Deli-counter meats are often fresher than pre-packaged options and may have fewer additives. You can also ask for the leanest cuts.
Consider Fresh Turkey: For the most control over ingredients and lowest sodium content, consider cooking your own turkey breast and slicing it for sandwiches. It is a process that can be less complicated than you think.
Balance Your Diet: Since smoked turkey is high in sodium, balance it with fresh, whole foods like vegetables and fruits, which are naturally low in sodium and high in potassium, an electrolyte that helps balance sodium levels.
Use it as a Topping: Instead of making it the main component of a heavy sandwich, use smoked turkey sparingly as a flavor-rich topping for salads or grain bowls.

The Role of Smoked Turkey in a Balanced Diet

Despite the sodium concerns, smoked turkey can be a part of a healthy, balanced diet. It's a convenient and versatile source of lean protein, which is vital for building and maintaining muscle mass and promoting satiety. Protein-rich foods help you feel full for longer, which can aid in weight management. By being mindful of portion sizes and choosing lower-sodium, less-processed options, you can enjoy the flavor of smoked turkey without compromising your health goals.

For more detailed nutritional information on various foods, including smoked turkey, you can explore reliable resources such as the U.S. Department of Agriculture's FoodData Central database. [https://fdc.nal.usda.gov/]

Conclusion

When considering how many calories are in 5 slices of smoked turkey, the answer is that it varies, but a typical range is between 150 and 200 calories. However, focusing solely on calories misses the bigger nutritional picture. Smoked turkey offers a substantial amount of lean protein but can be very high in sodium. Making healthier choices, such as opting for low-sodium or fresh-roasted turkey, and being mindful of portion sizes, allows you to enjoy this food while maintaining a balanced diet. Always check the nutrition label for the most accurate information specific to the product you are consuming.

Frequently Asked Questions

Yes, smoked turkey can be part of a weight loss diet because it is a low-calorie, high-protein food. The high protein content helps promote feelings of fullness, which can reduce overall calorie intake. However, it's crucial to choose low-sodium varieties and be mindful of portion sizes to avoid excessive salt.

Smoked turkey often has a very high sodium content due to the curing and preservation process. The amount varies by brand, but it's common for a single serving to contain a large percentage of the daily recommended sodium intake. Look for products labeled 'low sodium' to make a healthier choice.

Smoked turkey has a distinct, more intense flavor profile and often higher sodium and potentially more additives than roasted turkey. Roasted turkey is generally the leaner option with lower sodium and is a more neutral-tasting protein source.

Yes, some smoked and cured meats contain synthetic nitrates and nitrites, which have been linked to potential health risks, including a possible increased cancer risk, when consumed in excess. Many brands now offer nitrate/nitrite-free options, which are a better choice.

Smoked turkey is an excellent protein choice for low-carb and keto diets as it is very low in carbohydrates. As with any meat, be sure to check for added sugars in flavorings or sauces, and monitor sodium intake.

To reduce sodium, choose lower-sodium brands or nitrate-free versions. You can also rinse the slices briefly under water to remove some surface sodium, although this won't eliminate all of it. Pairing it with fresh, potassium-rich foods can also help balance your electrolytes.

Yes, dark meat turkey contains more fat and, therefore, more calories than white meat turkey breast. While both are excellent sources of protein, a five-slice serving of dark meat smoked turkey will have a higher calorie count than the same portion of lean breast meat.