How many calories are in oven roasted turkey breast lunch meat?

December 28, 2025 •

4 min read

A 2-ounce serving of oven roasted turkey breast lunch meat can contain as few as 35 to over 60 calories, depending on the brand and how it's prepared. Understanding how many calories are in oven roasted turkey breast lunch meat is crucial for anyone monitoring their daily intake.

Quick Summary

The calorie count for oven roasted turkey breast lunch meat fluctuates by brand and processing method. A standard 2-ounce serving is typically a low-calorie, high-protein option for many diets.

Key Points

Variable Calories: A 2-ounce serving of oven roasted turkey breast contains between 35 and 60 calories, depending on the brand and preparation.
High in Protein: Turkey breast is an excellent source of lean protein, which is essential for muscle maintenance and satiety.
Watch the Sodium: Deli meats are often high in sodium for preservation and flavor, so it's important to check the label and choose low-sodium options.
Read the Label Closely: The serving size, calorie count, sodium, and ingredients can all vary significantly between brands, so always read the nutrition facts.
Choose Minimally Processed Options: For the healthiest choice, look for nitrate-free, organic, or freshly sliced turkey breast with a short ingredient list.
Consider DIY: Roasting your own turkey at home is the best way to ensure minimal processing, low sodium, and no preservatives.

Understanding the Calorie Count in Oven Roasted Turkey Breast

When you grab a package of oven roasted turkey breast from the deli counter or refrigerator aisle, you might assume the calories are consistent across all brands. However, the exact calorie count is subject to variation based on several factors, including the brand, processing methods, and portion size. A lean, minimally processed option will have a different nutritional profile than one with added flavorings or fillers. Most brands provide nutritional information for a standard 2-ounce (56g) serving, but reading the label is the most reliable way to get an accurate number for your chosen product.

Why Calorie Counts Vary Between Brands

Several factors contribute to the calorie differences you'll see on the shelf. Some brands inject their meat with extra broth or use different cooking processes that can impact the final nutritional information. Additionally, the thickness of the slices can influence the total calorie count per serving. For example, 'ultra thin' sliced turkey might have a different calorie density than standard or hand-sliced versions. Some brands, like Oscar Mayer, offer a leaner, white turkey option that boasts fewer calories per slice.

Navigating the Nutrition Label for Healthier Choices

To make an informed decision, it's essential to understand the nutrition facts label. Here's a breakdown of what to look for:

Serving Size: Always check the serving size first. A label might list a small number of calories, but if the serving size is just one or two slices, it’s easy to consume much more and unintentionally increase your caloric intake.
Sodium: Deli meats are often high in sodium, which is added for flavor and preservation. Look for options labeled 'low sodium' to make a healthier choice for heart health.
Added Ingredients: Review the ingredient list. Healthier choices often have shorter, more recognizable ingredient lists. Avoid products with excessive fillers, binders, or added sugars.
Protein Content: Oven roasted turkey breast is an excellent source of lean protein. A high protein content for a low number of calories is a great indicator of a healthy product.

The Health Benefits of Lean Turkey Breast

Beyond being a low-calorie protein source, turkey breast offers several health benefits. It is rich in essential nutrients, including B-vitamins like niacin, B6, and B12, which are important for energy production and brain function. It also contains minerals such as selenium and zinc, which play roles in immune support and metabolism. Including lean, oven-roasted turkey breast in your diet can support muscle maintenance and can be a filling component of a balanced, weight-conscious meal plan. Choosing skinless, white meat turkey provides the most protein for the fewest calories.

A Comparison of Oven Roasted vs. Other Deli Meats

Here’s a comparison table to illustrate how oven roasted turkey breast compares to other common deli meats, based on typical 2 oz (56g) serving sizes:


Deli Meat Type	Average Calories (per 2 oz)	Protein (per 2 oz)	Sodium Level	Added Sugars?	Notes
Oven Roasted Turkey Breast	35-60	9-11g	Moderate-High	Rare (check label)	Very lean, high protein. Sodium is the main concern.
Honey Roasted Turkey Breast	60-70	10-14g	Moderate-High	Yes	Slightly higher calories due to added honey/sugar.
Deli Ham	70-80	9-10g	High	Possible	Often contains added sugars and more sodium.
Salami	180-200	8-10g	Very High	Possible	High in saturated fat and sodium. Less lean than turkey.
Roast Beef (lean)	60-70	10-12g	Moderate-High	No	Good protein source, but can be higher in fat than turkey.

Making the Healthiest Choices at the Deli

To ensure you are getting the best nutritional value, follow these guidelines:

Buy from the deli counter: When possible, buy fresh-sliced turkey breast from the deli counter rather than pre-packaged varieties, as it often has fewer additives.
Choose nitrate-free: Opt for products labeled 'nitrate-free' or 'uncured' to avoid synthetic preservatives.
Go organic: Organic deli meats are often made from poultry raised without antibiotics and synthetic hormones, and typically contain fewer artificial ingredients.
Read the ingredients: Look for a short and simple ingredient list. The fewer the unpronounceable ingredients, the better.
Consider DIY: For the ultimate control, roast your own turkey breast at home and slice it for sandwiches. This eliminates all processed preservatives and excess sodium.

Conclusion

While the calorie count for oven roasted turkey breast lunch meat is generally low, ranging from 35-60 calories per 2-ounce serving, it’s not a uniform number across all products. Variations arise from processing methods, added ingredients, and sodium levels, which are often significant in deli meats. By paying close attention to nutrition labels, prioritizing low-sodium and nitrate-free options, and considering preparing your own meat, you can make the healthiest choice for your diet and well-being. Ultimately, lean turkey breast remains a nutritious, high-protein component of a balanced diet when selected and consumed wisely.

For more detailed information on understanding nutrition labels, consult the Food and Drug Administration (FDA) guide.

Frequently Asked Questions

Oven roasted turkey breast is a healthy, low-fat, high-protein choice compared to many other deli meats. However, it can be high in sodium and preservatives, so it's important to choose low-sodium, minimally processed, or organic options.

Oven roasted turkey breast typically has fewer calories and no added sugar compared to honey roasted varieties. For example, Butterball's oven roasted has 50 calories per serving, while their honey roasted has 60, due to added sugars.

Sodium is added to deli meat for flavor and to act as a preservative, extending the product's shelf life. It also helps retain moisture and improve texture.

Look for labels that specify 'low sodium' or 'reduced sodium.' The FDA considers 5% of the Daily Value or less of sodium per serving to be a low-sodium portion.

'Uncured' and 'nitrate-free' options avoid synthetic nitrates and nitrites, using natural alternatives like celery powder instead. Many people prefer to avoid these synthetic preservatives, but it's still wise to check the overall nutritional information.

Yes, white meat turkey breast generally has fewer calories and less fat than dark meat. A 3-ounce serving of roasted turkey breast contains about 125 calories, while dark meat has approximately 147 calories.

Yes, as a high-protein, low-calorie food, lean turkey breast can be a beneficial component of a weight loss diet. The high protein content helps promote feelings of fullness and can aid in metabolism.