Understanding Your Plate: How many calories are in a thin slice of turkey breast?

October 23, 2025 •

5 min read

A single thin slice of plain, cooked turkey breast can contain as little as 22-29 calories, depending on its size and thickness. Understanding how many calories are in a thin slice of turkey breast is key for effective meal planning and staying on track with your nutritional goals.

Quick Summary

A thin slice of turkey breast is a low-calorie, high-protein food, though the exact nutritional value varies significantly based on whether it is fresh or a processed deli product. Freshly cooked options are leaner and lower in sodium, making them the healthier choice. Processed versions often contain higher sodium, fats, and additives.

Key Points

Low Calorie Protein Source: A thin slice of plain, home-cooked turkey breast contains approximately 22-29 calories, making it an excellent low-calorie option.
Processed vs. Fresh: The calorie and sodium content can vary significantly, with processed deli turkey often containing more salt and additives than fresh, home-cooked turkey breast.
Rich in Protein: Turkey breast is a complete protein, providing all nine essential amino acids needed for muscle repair and satiety.
Minimal Fat: The white meat of turkey breast is very lean, especially when the skin is removed, containing minimal fat.
Loaded with Nutrients: It is a good source of B vitamins (like niacin and B6), selenium, zinc, and phosphorus, all of which are essential for overall health.
Versatile Ingredient: Thin-sliced turkey can be incorporated into salads, wraps, omelets, and as a simple snack, making it a flexible component of many healthy meals.

Demystifying the Calorie Count in Thin Sliced Turkey

For many health-conscious individuals, turkey breast is a go-to source of lean protein. However, the exact calorie content can be surprisingly variable. The main factors influencing the final number are the preparation method and whether you choose fresh, home-cooked turkey or processed deli meat.

A small, home-cooked thin slice of skinless turkey breast generally falls in the low 20s for calories, primarily consisting of protein. Processed deli versions, on the other hand, can have higher calorie counts and significantly more sodium and other additives. This makes reading nutrition labels crucial when purchasing deli turkey.

Fresh vs. Processed: A Calorie and Sodium Deep Dive

When you're trying to manage your diet, the choice between fresh and processed turkey breast is a significant one. Deli meats are pre-sliced for convenience, but this convenience often comes at a nutritional cost. Processed turkey breast products are typically bathed in chemical preservatives and marinated in juices containing high amounts of salt to extend shelf life and enhance flavor. This can dramatically increase the sodium content per slice, a key consideration for those monitoring their blood pressure or heart health.

Freshly cooked turkey breast, particularly white meat without the skin, is inherently low in both fat and sodium. You can control exactly what goes into it, avoiding unnecessary preservatives and salt. Roasting a whole turkey breast at home and slicing it thinly offers a much healthier, more nutrient-dense option.

The Macronutrient Profile of Turkey Breast

Beyond just calories, the macronutrient breakdown of turkey breast explains why it is such a popular dietary choice. As a lean protein source, it helps with muscle growth and maintenance, and it can promote a feeling of fullness, which is beneficial for weight management.

Here is a general macronutrient breakdown for a thin slice of plain, roasted turkey breast:

Protein: Excellent source of high-quality protein, providing essential amino acids.
Fats: Minimal fat content, especially in skinless white meat.
Carbohydrates: Essentially zero carbs, as it is a pure animal protein.

This composition makes it a suitable food for various dietary plans, including keto, low-carb, and high-protein diets. The nutritional benefits extend beyond macronutrients, with turkey breast also providing a good source of B vitamins like niacin and B6, as well as minerals such as selenium and zinc.

Nutritional Comparison: Deli vs. Home-Cooked Turkey Breast

To help you make an informed decision, here is a comparison table outlining the key nutritional differences between a typical processed deli turkey breast and a lean, home-cooked version. Values are approximate and can vary by brand and preparation.


Nutrient (per 2 oz / 56g serving)	Processed Deli Turkey	Home-Cooked Turkey Breast (Skinless)
Calories	~50-60 kcal	~60-70 kcal
Protein	~9-10g	~14-16g (approx. 2 oz)
Sodium	~450-730mg	~40-80mg (no salt added)
Fat	~1-2g	~1-2g
Added Sugars	Often present	Not present
Preservatives	Yes (e.g., nitrites)	No

Incorporating Thin-Sliced Turkey into a Healthy Diet

Thin-sliced turkey breast is incredibly versatile and can be used in numerous healthy and delicious recipes. Moving beyond a standard sandwich can help you keep your meals interesting while reaping the nutritional benefits.

Here are some healthy and creative ways to use it:

Turkey Wraps: Use large lettuce leaves or low-carb tortillas instead of bread. Fill with thin-sliced turkey, avocado, tomato, and hummus.
Salad Topping: Shred or slice turkey breast and add it to a mixed green salad with vinaigrette dressing for a protein boost.
Turkey and Cheese Roll-Ups: Perfect for a light snack or kids' lunch. Roll turkey slices around a piece of low-fat cheese and a pickle spear.
Omelets and Scrambles: Chop up thin-sliced turkey and toss it into your morning eggs for a flavorful and protein-rich breakfast.
High-Protein Snacks: Simply roll up a few slices for a quick, satisfying snack between meals.

The Health Benefits of Lean Protein

Choosing lean protein sources like turkey breast supports several health functions. Protein is a crucial building block for bones, muscles, and skin. Since your body doesn't store protein, daily intake is essential. The high protein content in turkey breast can also help control blood sugar and manage weight by increasing satiety, which means you feel full for longer. This can prevent overeating and reduce overall calorie intake. Turkey's rich supply of B vitamins also helps with energy production and metabolism. For those concerned with heart health, substituting leaner poultry like turkey for higher-fat red meats can reduce the risk of cardiovascular disease. For further reading on the health benefits of including turkey in your diet, you can refer to sources like WebMD.

Making the Healthiest Choice for Your Diet

While a thin slice of turkey breast offers a low-calorie, high-protein addition to your diet, the source matters greatly. Prioritize fresh, unprocessed turkey when possible to avoid excess sodium and other additives found in many deli products. Always check the nutrition label for the sodium and fat content, as some processed brands inject salt solutions to improve flavor and moisture. Making your own roasted turkey breast at home and slicing it yourself is the best way to ensure you are getting the leanest, healthiest option. For those who rely on deli turkey, opting for low-sodium or 'natural' varieties can help mitigate some of the health drawbacks. Ultimately, a balanced diet is key, and incorporating high-quality, lean proteins like turkey breast is an excellent step towards better nutrition.

Conclusion: A Nutritious and Versatile Choice

In conclusion, the calorie count for a thin slice of turkey breast is relatively low, typically ranging from 22 to 29 calories for a plain, unseasoned slice. However, this number can increase with processed deli meats, which also introduce higher sodium levels. By opting for fresh, home-cooked turkey and being mindful of your choices, you can effectively leverage this versatile, lean protein as a cornerstone of a healthy, balanced diet. It's a powerhouse of protein and essential nutrients, perfect for a wide range of meals, from simple sandwiches to creative wraps and salads. The key is to be an informed consumer and choose wisely to maximize the health benefits.

Frequently Asked Questions

Yes, the brand and processing method of deli turkey significantly affect the calorie and nutritional content. Always check the nutrition label, as some brands add more salt, fats, or sugars for flavor and preservation.

To reduce sodium, look for 'low sodium' or 'no salt added' varieties of deli turkey. Alternatively, cooking a fresh turkey breast at home gives you complete control over the sodium content.

Generally, yes. Home-cooked turkey breast is a healthier option because it is typically leaner and has a much lower sodium content since it lacks the preservatives and brining solutions common in deli meat production.

A thicker slice of turkey breast will naturally have more calories and nutrients than a thin one. For example, some sources indicate that a medium slice can have around 44 calories, while a thick slice can have 66 calories or more, depending on the exact thickness.

Yes, turkey skin is high in fat and will significantly increase the calorie count of a turkey slice. For the leanest, lowest-calorie option, it is best to remove the skin before eating.

A standard serving size for many pre-packaged deli turkey breasts is 2 ounces (56 grams), which often contains 4-6 thin slices, with a calorie count around 50-60 calories per serving.

For low-carb recipes, you can use thin-sliced turkey in lettuce wraps, rolled around cheese, or as a protein addition to a garden salad. The versatility of thin-sliced turkey makes it a great choice for many low-carb meals.