What is the lowest calorie lunch meat? A guide to the leanest deli options

December 28, 2025 •

4 min read

Oven-roasted chicken breast and turkey breast are consistently ranked among the lowest calorie lunch meat options available at the deli counter. Knowing how to navigate the numerous options and fine print on labels is crucial for anyone aiming to reduce calorie intake without sacrificing flavor or protein.

Quick Summary

This guide reveals the lowest calorie deli meat choices, detailing key nutritional differences between turkey, chicken, and other options. Learn how to select the leanest versions for healthier sandwiches and meals.

Key Points

Lowest Calorie Contenders: Oven-roasted chicken breast and turkey breast are consistently the lowest calorie lunch meats.
Focus on Minimal Processing: Opt for whole cuts over reformed or processed varieties to avoid extra calories and additives.
Check Labels for Sodium: Lower-sodium versions of lean deli meats are widely available and are a healthier choice.
Enhance with Healthy Fillings: Pair your low-calorie meat with whole-grain bread, fresh vegetables, and healthy spreads like hummus to create a balanced meal.
Consider Non-Deli Options: For complete control over ingredients, make your own sandwich meat from leftover roasted chicken or turkey.

The Verdict: Identifying the Lowest Calorie Lunch Meat

When it comes to picking the absolute lowest calorie lunch meat, the crown is typically shared between oven-roasted chicken breast and turkey breast. A standard 2-ounce (56g) serving of reduced-sodium chicken breast can contain as few as 55 calories, while a similar serving of low-salt turkey breast offers around 62 calories. However, the specific nutritional profile, including calories, can vary depending on processing methods and added ingredients. For instance, low-sodium varieties often have slightly different numbers than their regular counterparts.

A Detailed Look at the Top Contenders

Choosing a low-calorie lunch meat is about more than just the raw calorie count. It's also important to consider the processing involved. A slice of plain, oven-roasted turkey is far less processed than a turkey product that's been reformed and flavored to resemble ham. Look for labels that say "oven-roasted" or "whole cut" to ensure you're getting a minimally processed product. The same rule applies to chicken breast. Look for plain, simple versions without heavy marinades or added seasonings that might contain extra sugars or sodium.

Navigating the Deli Counter for Low-Calorie Choices

Making the right choice at the deli requires more than just glancing at the meat. Here are a few tips:

Read the labels: Check the serving size, as this can differ between products. A smaller serving size can deceptively present a lower calorie count. Pay close attention to total fat and sodium content as well.
Choose whole cuts: Opt for meats that look like they were sliced from a whole piece of meat, rather than those that appear pressed or reformed. This indicates less processing.
Ask for reduced-sodium options: Excess sodium is a concern with many processed lunch meats. Many brands offer low-sodium varieties of their popular turkey and chicken breast options.
Consider a fresh roast: If you have the time, a freshly roasted chicken or turkey from your grocery store's prepared foods section is a less processed, healthier option. You can slice it yourself for sandwiches throughout the week.

Comparing Popular Deli Meats

This table illustrates the approximate nutritional differences between the most common deli meats, based on a standard 2-ounce serving.


Lunch Meat	Approx. Calories	Approx. Protein (g)	Approx. Fat (g)	Key Advantage
Chicken Breast	55-60	9-12	< 1-1	Very low-fat, excellent protein source
Turkey Breast	60-65	10-12	< 1-1	Leanest overall, very low-fat
Roast Beef	65-70	10-12	~2	Higher in iron and zinc
Lean Ham	60-65	9-10	~2	Lower sodium options available

Note: Nutritional information can vary significantly by brand and processing method. Always check the specific product label.

Beyond the Meat: Building a Healthier Sandwich

Choosing a low-calorie meat is just one part of the equation for a healthy lunch. Consider these additional factors to maximize the health benefits of your sandwich or wrap:

Bread: Use whole-grain bread or lettuce wraps to increase fiber and reduce refined carbohydrates. The right bread can also add valuable nutrients.
Condiments: Swap high-fat mayonnaise for hummus, mustard, or avocado for a healthier spread. These alternatives can add flavor without unnecessary calories.
Vegetables: Load up on fresh vegetables like lettuce, tomatoes, cucumbers, and bell peppers. This adds nutrients, volume, and crunch, making your meal more satisfying.
Portion Control: Be mindful of serving sizes. Even with a low-calorie meat, an oversized sandwich can add up. Focus on balanced proportions of protein, vegetables, and a healthy carb source.

The Rise of Non-Deli Alternatives

For those who want to avoid processed lunch meats altogether, there are excellent alternatives. A homemade turkey or chicken breast cooked in a slow cooker or oven can be sliced and stored for the week. This offers complete control over ingredients, especially sodium. Leftover grilled chicken, thinly sliced, also makes for an excellent sandwich filler. Canned tuna (packed in water) or hard-boiled eggs are other protein-rich, low-calorie options that can be used for salads or wraps.

Conclusion

While oven-roasted chicken breast and turkey breast consistently emerge as the lowest calorie lunch meat options, the key to a truly healthy choice lies in the details. Prioritize whole, minimally processed cuts, read nutrition labels carefully, and be mindful of other ingredients like sodium and fat. By combining these lean proteins with whole grains, healthy fats, and plenty of vegetables, you can build a nutritious and satisfying lunch that supports your health goals. Remember that the healthiest sandwich is one that is balanced, not just low in calories, making smart choices at the deli just one part of the bigger picture. For more expert guidance on healthy deli options, you can consult articles from reputable health websites like Health.com.

Frequently Asked Questions

Both are very lean, but reduced-sodium chicken breast can sometimes have a slightly lower calorie count per serving than turkey breast. For instance, a 56g serving of reduced-sodium chicken might have 55 kcal, while a 57g serving of low-salt turkey has around 62 kcal. The difference is often negligible, but it can depend on the brand.

Yes, lean ham is another low-calorie choice, but it can be higher in sodium than poultry options. A 52g serving of lean (96% fat-free) ham can contain around 55.6 kcal. Be sure to check the nutritional label for the lowest sodium options available.

Oven-roasted meat is typically a whole cut that has been cooked and sliced, resulting in a more natural, less processed product. Cured meat, like many types of ham, uses salt, sugar, and sometimes nitrates for preservation, which can increase sodium content.

Not necessarily. The presence of nitrates, or natural alternatives like celery powder, is a processing difference and does not directly impact the calorie count, which is determined by the meat's fat and protein content. However, nitrate-free options are often preferred for overall health reasons.

To lower sodium, choose products explicitly labeled 'low sodium' or 'reduced sodium.' Additionally, limit your portion size and balance the meal with fresh vegetables, which are naturally low in sodium.

No. While turkey breast is very low in calories, other turkey products like turkey ham can be more processed and contain added ingredients that increase calorie, fat, and sodium content.

Roast beef can be a healthy, lean choice, especially when made from cuts like the eye of a round. A 56g serving of reduced-sodium roast beef has about 64.4 kcal, slightly more than chicken or turkey but still very low.