How much protein is in 2 ounces of smoked turkey?

January 6, 2026 •

3 min read

A 2-ounce serving of smoked turkey can offer from 7.7 to 16 grams of protein, with the amount varying by cut and processing. This makes smoked turkey a significant and accessible source of lean protein for a balanced diet.

Quick Summary

The amount of protein in 2 ounces of smoked turkey changes based on the cut and brand, typically between 7.7 and 16 grams. Smoked turkey breast is a lean, lower-calorie option, while other cuts might have more fat and calories. It is a useful addition to many meals.

Key Points

Protein Varies: The protein content in 2 ounces of smoked turkey can range from approximately 7.7g to 16g, depending on the cut and processing.
Breast vs. Mixed Meat: Smoked turkey breast is a leaner option with a lower protein and calorie count per ounce compared to mixed meat.
Brand Differences: Different brands and processing techniques, including added ingredients, cause significant variation in protein, sodium, and fat content.
High-Quality Protein: Smoked turkey provides a complete source of high-quality protein, containing all essential amino acids.
Consider Sodium: Smoked deli turkey can be high in sodium, so look for low-sodium options or balance with other foods to maintain heart health.
Versatile Ingredient: The lean protein of smoked turkey can be easily incorporated into salads, sandwiches, and snacks.

Understanding the Protein in Smoked Turkey

When evaluating the protein in smoked turkey, the specific cut matters. The processing method and if the meat includes the skin also affect the nutrition. For instance, a 2-ounce serving of deli-sliced smoked turkey breast will differ from a portion of whole-cooked smoked turkey that includes light and dark meat.

Factors Influencing Protein Levels

Variations in protein, fat, and sodium found in different smoked turkey products are affected by several factors:

Cut of Meat: Smoked turkey breast tends to be leaner, with less fat and fewer calories than mixed light and dark meat or other parts like drumsticks.
Skin Inclusion: Meat served with skin has a higher fat and calorie count, which affects the protein concentration. The protein in 2 ounces of boneless smoked turkey is more concentrated than in a serving with skin.
Brand and Processing: Different brands, such as Healthy Choice, Oscar Mayer, and Archer Farms, use different recipes and processing methods. Some may include fillers, water, or sugars, which can decrease protein content and increase sodium levels.
Added Ingredients: Deli-style or pre-packaged smoked turkey often has added sodium and preservatives to enhance flavor and shelf life. Some also include sugars for curing, impacting the overall nutrition.

Nutritional Comparison: Smoked Turkey Options

Here is a comparison of the protein content in a 2-ounce (approx. 56g) serving across various smoked turkey products to illustrate differences, based on available nutrition data.


Smoked Turkey Product	Approx. Protein (per 2 oz)	Approx. Calories (per 2 oz)	Key Difference
Boneless Smoked Turkey (Mixed)	16g	118	Includes both light and dark meat; higher fat and calories.
Smoked Turkey Breast (Deli-sliced)	7.7g–13g	64–60	Typically lower in fat and calories, but protein can vary significantly by brand.
Healthy Choice Smoked Skinless Breast	10g	50	A very lean option, often lower in sodium compared to other brands.
Oscar Mayer Smoked Turkey Breast	9g	50	A widely available deli meat option with consistent protein levels.

The Health Benefits of Smoked Turkey

Besides the high protein content, smoked turkey provides several health benefits. It is a complete protein source, containing all nine essential amino acids needed for muscle repair and growth. As a lean meat, it provides protein with less saturated fat than many other red meats. This makes it a great option for people who watch their saturated fat intake for heart health.

Smoked turkey also includes essential vitamins and minerals, including:

B Vitamins: Niacin, Vitamin B6, and Vitamin B12, important for energy and neurological function.
Selenium: A strong antioxidant that supports immune function and thyroid health.
Zinc: Important for immune health and metabolism.

How to Incorporate Smoked Turkey into Your Diet

There are many ways to enjoy a 2-ounce serving of smoked turkey in meals:

Sandwiches and Wraps: Use deli-sliced smoked turkey in a classic sandwich or low-carb wrap with many vegetables.
Salads: Add strips of smoked turkey to a garden salad to increase protein and make it a filling meal.
Snacks: Enjoy a 2-ounce portion with cheese and crackers for a quick, high-protein snack.
Breakfast: Pair smoked turkey with eggs or add it to a breakfast scramble for a savory start to the day.
Platters: Arrange slices of smoked turkey on a charcuterie or cheese board alongside other cured meats and accompaniments.

The Importance of Monitoring Sodium

While smoked turkey is an excellent protein source, it is often high in sodium, especially in deli-style versions. A 2-ounce serving can contain a significant portion of the recommended daily sodium intake. To reduce sodium:

Choose low-sodium or reduced-sodium options from various brands.
Balance your smoked turkey consumption with other low-sodium foods.
Choose fresh-roasted turkey over highly processed deli meat whenever possible to control seasoning.

Conclusion

In summary, the protein in 2 ounces of smoked turkey is a concentrated source of high-quality protein that varies based on the cut and brand. On average, a 2-ounce serving of mixed smoked turkey can provide up to 16 grams of protein, while lean breast meat offers 8 to 13 grams. By considering the specific product, you can enjoy this flavorful meat as a healthy and convenient part of your diet while managing your sodium intake.

Frequently Asked Questions

A 2-ounce serving of deli-sliced smoked turkey breast typically provides between 8 and 10 grams of protein, depending on the brand and any added ingredients.

Yes, smoked turkey is a high-quality, lean protein source. However, its healthiness depends on the level of sodium and processing. Opt for lower-sodium versions and balance with other nutrients.

Protein content is generally comparable between smoked and roasted turkey. The primary difference lies in sodium and other added ingredients used for the smoking or curing process, which can increase the overall sodium count in the smoked version.

Yes, smoked turkey is an excellent choice for a low-carb diet as it contains virtually no carbohydrates. The majority of its calories come from protein and fat.

The calories can range from approximately 50 to 118 calories for a 2-ounce serving. Smoked turkey breast is on the lower end, while portions with mixed meat and skin are higher.

Yes, the protein in smoked turkey is a complete protein, providing all essential amino acids. This makes it effective for repairing muscle tissue and promoting growth.

To reduce sodium, choose brands that offer low-sodium varieties. You can also rinse the slices before eating or pair the turkey with high-potassium foods like potatoes and bananas to help balance electrolytes.