Calculating Calories Per Slice
The most significant factor in determining how many calories are in a slice of deli buffalo chicken is the manufacturer's specified serving size, typically listed on the package. While a standard 2-ounce (56g) serving is common, the number of slices that make up this weight can vary based on thickness. A thicker slice from a specialty butcher will contain more calories than a thinly sliced portion from a pre-packaged container. For many mainstream brands, a 2-ounce serving contains around 60 calories and consists of two to three slices. This places a single slice in the 20 to 30 calorie range.
To find the most accurate calorie count, check the nutrition label. If the label specifies a 2-ounce serving is 60 calories and contains two slices, a simple calculation (60 ÷ 2 = 30) gives you the calories per slice. If the package indicates three slices per 2-ounce serving, the calculation would be 60 ÷ 3 = 20 calories per slice.
Nutritional Breakdown: Beyond Just Calories
While calories are a key metric, the full nutritional profile of deli buffalo chicken provides a more complete picture of its health impact. Beyond the energy content, consumers should be aware of fat, protein, and, most importantly, sodium levels. As with any processed meat, these ingredients can vary dramatically between different brands.
Protein Content
Deli buffalo chicken is a reliable source of protein, which is essential for building muscle and maintaining a healthy metabolism. Many brands offer a significant amount of protein per serving, such as 10-11 grams per 2-ounce portion, contributing substantially to your daily protein intake.
Fat and Saturated Fat
Most deli buffalo chicken products are relatively low in fat compared to other deli meats like salami or some types of ham. A typical 2-ounce serving contains around 1 to 2 grams of total fat, with a small fraction coming from saturated fat. This makes it a leaner protein choice for sandwiches and salads.
The Major Concern: Sodium
Perhaps the most significant nutritional consideration for deli meat is its high sodium content. Sodium is added as a preservative and flavor enhancer. A standard 2-ounce serving of deli buffalo chicken often contains between 380 and 460 mg of sodium, which is a considerable percentage of the average recommended daily intake. For those monitoring their blood pressure or following a low-sodium diet, selecting a lower-sodium variety is crucial. Some brands offer products with lower sodium levels, so reading the nutrition facts is essential.
Comparing Deli Buffalo Chicken Brands
Not all deli buffalo chicken is created equal. The nutritional information varies based on the brand, ingredients, and processing methods. Here is a comparison of some popular options based on a 2-ounce (56g) serving, where available:
| Brand | Calories (per 2 oz) | Protein (g) | Total Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Healthy Ones | 60 | 11 | 1 | 380 |
| Dietz & Watson | 60 | 11 | 1.5 | 420 |
| Boar's Head | 60 | 11 | 1 | 460 |
| Black Bear Deli | 70 | 11 | 2 | 420 |
| Prima Della | 50 | 10 | 0.5 | 440 |
This table highlights the differences, particularly in fat and sodium. For instance, Prima Della offers a lower-calorie and lower-fat option, while Boar's Head has a higher sodium count. Always check the specific brand you are purchasing to get accurate figures.
Ways to Incorporate Deli Buffalo Chicken into a Healthier Diet
Even with its potential for high sodium, deli buffalo chicken can be part of a balanced diet when consumed in moderation. Here are some strategies for making it a healthier choice:
- Portion Control: Stick to the recommended serving size of 2-3 slices to manage calorie and sodium intake.
- Pair with Fresh Vegetables: Pile your sandwich or wrap with fresh vegetables like lettuce, tomatoes, and cucumbers to increase fiber and nutrient content.
- Choose Lower-Sodium Options: Actively seek out brands that offer reduced-sodium versions to minimize your salt consumption.
- Use it in Salads: Instead of a sandwich, use a couple of slices of deli buffalo chicken as a protein source for a large salad with plenty of mixed greens and other vegetables.
- Create Healthy Wraps: Use a whole wheat wrap and add fresh ingredients like Greek yogurt or a low-fat dressing instead of a creamy, high-calorie alternative.
- Use it as a Topping: Shred the chicken and use it sparingly as a spicy, flavorful topping for baked potatoes or quesadillas.
Conclusion
To determine how many calories are in a slice of deli buffalo chicken, you must consider the specific brand and thickness, as calories are dependent on weight and portion size. A general rule of thumb is 20-30 calories per slice, based on a standard 2-ounce, 60-calorie serving containing 2-3 slices. While a good source of lean protein, be mindful of the significant sodium content often found in processed deli meats. By paying close attention to nutrition labels and practicing portion control, you can enjoy this flavorful option as part of a healthy, balanced diet.
Authority Link
For more information on the nutritional content of processed foods and general dietary guidelines, consult the U.S. Department of Agriculture's FoodData Central website for detailed food composition data.
