Is There a Lot of Salt in Turkey? A Detailed Guide

January 3, 2026 •

4 min read

According to the American Heart Association, many processed turkey products can contain a single portion of 20% or more of an adult's recommended daily sodium intake. The amount of salt in turkey varies dramatically depending on whether it's raw, unprocessed meat or a heavily processed product like deli meat or sausage.

Quick Summary

The salt content in turkey varies significantly based on its preparation and processing. Unprocessed, raw turkey is naturally low in sodium, while processed varieties like deli meat and sausages are infused with a salty solution or added flavorings, substantially increasing their sodium levels. This guide breaks down the differences and helps you identify healthier choices.

Key Points

Processed vs. Fresh: Unprocessed turkey is low in salt, while processed versions like deli meat and sausage are often very high in sodium.
Check the Label: Look for phrases like "solution added" or "self-basting," which indicate high sodium content.
DIY Control: Buy fresh, raw turkey and season it yourself to have complete control over the salt content.
Deli Meat Dangers: Many deli turkey slices contain over 450 mg of sodium per serving, a significant portion of the daily recommended limit.
Low-Sodium Alternatives: Seek out brands that specifically label their products as "low sodium" to make healthier processed choices.
Brine with Caution: Be aware that commercial brining and injection add high levels of salt; making your own brine at home offers better control.

Fresh vs. Processed Turkey: The Key Difference

The salt content in turkey is not a simple yes or no answer; it depends almost entirely on how the bird has been treated and prepared before it reaches your plate. Naturally, unprocessed turkey meat is a low-sodium protein source, rich in B vitamins and minerals. The trouble begins with modern food processing techniques.

Processed turkey products—such as deli slices, sausages, and nuggets—are often loaded with salt for a variety of reasons. Manufacturers add sodium as a preservative, a flavor enhancer, and to increase the product's weight and moisture, thereby boosting their bottom line. This can transform a naturally healthy protein into a high-sodium food that contributes significantly to your daily salt intake.

Why Processed Turkey is High in Salt

Flavor Enhancement: Salt is a powerful flavor enhancer that makes processed foods more palatable. It masks some of the less desirable flavors that can arise from processing and extends the meat's shelf life.
Preservation: Salt acts as a natural preservative, inhibiting bacterial growth and keeping the product fresh for longer. This is crucial for deli meats and other ready-to-eat items that spend time in a refrigerated case.
Moisture and Weight: Many whole, frozen turkeys, especially those labeled "self-basting," are injected with a sodium-rich solution to keep the meat moist during cooking. This practice, also used in many processed turkey products, can add up to 25% of the turkey's total weight in salt water.

The Problem with Sodium-Injected Turkey

While brining a turkey at home can be a good way to add flavor and moisture, buying a pre-brined or "self-basting" turkey from the store gives you no control over the salt levels. Many whole turkeys are injected with a saltwater solution before packaging, leading to much higher sodium content than a fresh, un-injected bird. To avoid this, always read the label. Ingredients to watch out for include solutions containing turkey broth, salt, and other additives. Opt for fresh or free-range turkeys, which are less likely to contain these added solutions.

Sodium in Different Turkey Products: A Comparison

Here’s a comparison of the typical sodium content in various types of turkey products. Values are approximate and can vary by brand and preparation:


Turkey Product	Sodium per 3.5 oz (100 g)	Notes
Unprocessed, Cooked Turkey	~100-120 mg	Naturally low sodium, varies with seasoning.
Frozen, "Self-Basting" Turkey	~200-740 mg (per 4 oz)	Injected with a salty solution for moisture.
Ground Turkey (93% Lean)	~80-100 mg	Naturally low sodium before any seasoning.
Turkey Sausage	~600-750 mg	High sodium due to flavorings and preservatives.
Deli Turkey Breast	~450-500 mg	Salt is added for flavor and preservation.

The Rise of Low-Sodium Options

For health-conscious consumers, many brands now offer low-sodium deli meats and other processed turkey products. These options can contain significantly less sodium than their standard counterparts, but they still contain more than unprocessed meat. For instance, some low-sodium turkey breasts can offer a nearly 50% reduction in sodium compared to the national brand average. Checking the label for specific sodium levels is always the best practice.

How to Reduce Your Salt Intake from Turkey

Choose Unprocessed: The easiest way to control sodium is to buy fresh, unprocessed turkey meat, such as a whole turkey, breast, or ground turkey. This allows you to control the amount of salt you add during cooking.
Home Brine for Control: If you want a brined, juicy turkey, make your own brine. A basic wet brine consists of salt and water, to which you can add herbs and spices. You can use half the salt of a typical recipe to significantly reduce the sodium.
Rinse Processed Meats: A quick rinse under cold water can remove some of the surface sodium from deli meats, though it won't remove the salt that has been injected into the meat.
Opt for Low-Sodium Labels: When you must buy processed turkey, look for labels specifically marked "low sodium" or "reduced sodium." Always compare the nutrition facts across brands to find the healthiest option.

Conclusion: Navigating Sodium in Turkey

While raw, unprocessed turkey is a healthy, low-sodium protein, the vast world of processed turkey products is where high salt levels become a major concern. The significant difference in sodium content between a fresh turkey breast and deli slices or sausages highlights the importance of reading nutrition labels and understanding food processing. By opting for unprocessed turkey and cooking at home, you maintain full control over the salt in your meal, ensuring a healthier dining experience. For those who rely on processed turkey products, seeking out low-sodium varieties is a crucial step toward managing salt intake effectively. Your choices at the grocery store have a direct impact on the saltiness of your final dish.

: Kerry. (2023). Reducing Sodium Content in Deli Meat. https://www.kerry.com/insights/case-studies/sodium-reduction-deli-meat : Frantic Mommy. (2018). Let’s talk turkey | recognizing sodium in your Thanksgiving dinner. https://franticmommy.com/2018/11/lets-talk-turkey-recognizing-where-sodium-is-lurking.html : Healthline. (2023). Turkey: Nutrition, Calories, Benefits, and More. https://www.healthline.com/nutrition/turkey : Boar's Head. 46% Lower Sodium Turkey Breast. https://boarshead.com/products/detail/198072954-boars-head-46-lower-sodium-turkey-breast : Well Plated. (2022). Turkey Brine. https://www.wellplated.com/turkey-brine-recipe/ : Eat Smart, Move More, Weigh Less. (2012). Watch the sodium in turkey?. https://esmmweighless.com/watch-the-sodium-in-turkey/ : Healthline. (2023). Turkey: Nutrition, Calories, Benefits, and More. https://www.healthline.com/nutrition/turkey : Strongr Fastr. Turkey: FAQ, Nutrition Facts, & Macros. https://www.strongrfastr.com/foods/turkey-7081 : Shady Brook Farms. 93% Lean / 7% Fat Ground Turkey. https://shadybrookfarms.com/products/93-lean-7-fat-ground-turkey/ : Strongr Fastr. Turkey sausage: FAQ, Nutrition Facts, & Macros. https://www.strongrfastr.com/foods/turkey-sausage-7955

Frequently Asked Questions

Most fresh, uncooked turkey meat is naturally low in sodium. However, many whole, frozen turkeys and even some fresh ones are injected with a salty solution to keep them moist. It is important to read the label to see if a "solution added" is listed.

Deli turkey is high in sodium because salt is added as a preservative to extend its shelf life, as a flavor enhancer to improve taste, and to help retain moisture during processing. This can add hundreds of milligrams of sodium to a single serving.

Look for deli turkey products with labels explicitly stating "low sodium" or "reduced sodium." Some brands offer versions with nearly 50% less salt than standard options. Always compare the nutrition labels to be sure.

When comparing similar fat percentages, ground turkey and ground beef have comparable, and relatively low, natural sodium levels. However, as with other processed products, any added salt or seasoning can increase the final sodium content.

Rinsing deli turkey under cold water can remove some of the surface salt. However, it will not remove the salt that was injected into the meat during processing, which accounts for the majority of the sodium content.

Yes, making your own turkey brine is better because it allows you to control the salt content. You can reduce the amount of salt used or experiment with different flavorings without the high sodium levels found in commercially brined turkeys.

Yes. Consuming excessive amounts of sodium from processed turkey products can lead to health issues like high blood pressure, which increases the risk of heart attack and stroke. It is recommended to limit high-sodium processed meats.