Understanding Processed Meats: How Much Sodium Does Honey Turkey Have?

November 3, 2025 •

3 min read

According to the American Heart Association, a single 2-ounce serving of some processed deli meat can contain as much as half of your daily recommended sodium intake. When considering your lunch meat options, it's crucial to examine the labels, especially when asking: how much sodium does honey turkey have?

Quick Summary

The sodium content in honey turkey deli meat varies significantly by brand, with a typical 2-ounce serving ranging from 300 to over 500mg. This high sodium level is primarily due to preservation, but low-sodium alternatives exist.

Key Points

Variable Sodium Content: Honey turkey's sodium levels vary widely by brand, often ranging from 300 to over 500mg per 2-ounce serving.
High-Sodium Classification: Most honey turkey deli meat is considered high in sodium, contributing up to 20% or more of the Daily Value (DV) in a single serving.
Sodium for Preservation: The primary reason for the high sodium content is its use as a preservative to extend the product's shelf life.
Check Labels: Always read the nutrition label to compare sodium content across brands and look for specific 'low sodium' versions.
Healthier Alternatives: Homemade roasted turkey breast, grilled chicken, and plant-based proteins like hummus or legumes are much lower-sodium options.
Strategies for Reduction: Reduce sodium by eating smaller portions, adding fresh herbs and spices for flavor, and pairing with potassium-rich foods.

The Hidden Salt in Honey Turkey

Many consumers believe that since honey turkey is a poultry product, it must be a healthier, lower-sodium option compared to other deli meats like ham or salami. While it is generally lower in fat, the sodium content can be surprisingly high. The sodium is added during processing for flavoring and, more importantly, to act as a preservative to extend its shelf life. For individuals monitoring their sodium intake, especially for managing conditions like high blood pressure, understanding this is critical.

Brand-by-Brand Sodium Comparison

The exact sodium content per serving is not standardized and differs based on the specific brand and its unique curing and flavoring process. A standard serving size for deli meat is typically 2 ounces (56 grams). Below is a comparison table showing the sodium variation across popular brands, as per their nutritional information:


Deli Meat Brand	Product	Sodium per 2 oz (56g) serving	% Daily Value (DV)	Reference
Boar's Head	Maple Glazed Honey Coat® Turkey Breast	480 mg	20%
Oscar Mayer	Deli Fresh Honey Smoked Turkey Breast	500 mg	21%
Sara Lee	Honey Roasted Turkey Breast	450 mg	19%
Hillshire Farm	Ultra Thin Honey Roasted Turkey Breast	490 mg	20%
Foster Farms	Honey Roasted Turkey Breast Tub Deli Meat	470 mg	Not specified

It is important to note that these values are based on the standard serving size of 2 ounces. Consuming a larger portion will increase your sodium intake accordingly.

Decoding Nutrition Labels for Lower Sodium Choices

To make the best choices for your nutritional needs, it is essential to read and understand the Nutrition Facts label. The label will provide the specific sodium milligrams per serving and the percentage of the Daily Value (DV). For sodium, a DV of 20% or more is considered high, while 5% or less is considered low. With many honey turkey options containing around 20% of the DV for sodium, they fall squarely into the high-sodium category.

How to Reduce Sodium Intake from Deli Meats

For those seeking to reduce their sodium consumption, there are several effective strategies:

Choose low-sodium varieties: Many brands now offer low-sodium or reduced-sodium versions of their deli meats. For example, Boar's Head has a line of lower-sodium products.
Use smaller portions: Simply using fewer slices of deli meat in your sandwich can significantly lower your sodium intake. Instead of relying on a large amount of meat for bulk, fill your sandwich with low-sodium, high-fiber additions.
Add other flavorings: Reduce your reliance on the salty flavor of deli meat by incorporating other seasonings and ingredients. Spices, fresh herbs, lemon juice, or mustard can provide a flavor kick without the added salt.
Prepare fresh meat: A simple yet effective alternative is to cook your own turkey breast and slice it for sandwiches. Freshly roasted poultry is naturally much lower in sodium, and you can control the seasoning.
Increase potassium-rich foods: Eating foods high in potassium, such as fresh fruits and vegetables, can help balance your body's sodium levels.

Healthier Alternatives to Processed Deli Meat

If you are aiming for a healthier, lower-sodium diet, consider these unprocessed alternatives to honey turkey:

Freshly cooked turkey breast
Grilled chicken breast
Canned tuna or salmon (rinsed)
Eggs
Nut butter
Hummus

By replacing high-sodium processed meats with fresh, whole-food options, you can maintain a balanced diet while controlling your sodium intake effectively. This not only benefits your blood pressure but also supports your overall cardiovascular health. For more comprehensive dietary guidance, consult resources from health authorities like the World Health Organization (WHO) at www.who.int.

Conclusion: Prioritizing Sodium Awareness

The sodium content in honey turkey is not as low as its lean protein status might suggest, often contributing a significant portion of the recommended daily intake in a single serving. The key to maintaining a healthy diet is being aware of these hidden sodium sources by reading nutrition labels carefully and opting for lower-sodium alternatives when available. By consciously choosing fresh ingredients, moderating portion sizes, and exploring other protein options, you can enjoy a delicious and nutritionally sound meal without the excess salt.

Frequently Asked Questions

Deli meats like honey turkey are high in sodium because salt is used as a primary ingredient for curing and preserving the meat. This process extends the product's shelf life and enhances its flavor.

For health-conscious consumers, a good guideline is to look for deli meats containing less than 750mg of sodium per 100g. Even better are options below 200mg per serving.

No, not all turkey deli meats are high in sodium. Many brands offer lower-sodium or no-salt-added turkey options. Always check the nutrition label to compare products.

Look for products specifically labeled 'low sodium' or 'reduced sodium.' Check the nutritional information to find options with a lower percentage of the daily value for sodium.

Excessive sodium intake is linked to increased blood pressure, which is a major risk factor for heart disease and stroke. It is important to monitor sodium levels in processed foods like deli meats.

No, rinsing deli meat will not effectively remove the sodium. The salt is integrated into the meat during processing, so simply rinsing it with water will not significantly lower its sodium content.

Excellent low-sodium alternatives include freshly cooked and sliced turkey or chicken breast, canned tuna or salmon (packed in water), eggs, and plant-based spreads like hummus.