Which deli meat is the lowest in calories?

October 9, 2025 •

3 min read

According to nutrition experts, lean, oven-roasted turkey breast can contain as few as 50 calories for three to four slices, making it a frontrunner. For anyone watching their weight or simply trying to make healthier food choices, understanding which deli meat is the lowest in calories is a crucial piece of knowledge.

Quick Summary

Lean poultry options like oven-roasted turkey and chicken breast are consistently the lowest in calories among deli meats. Identifying healthier options requires checking nutrition labels for lower fat, sodium, and minimal preservatives, ensuring a nutritious meal choice.

Key Points

Oven-Roasted Turkey Breast is the Leanest: It's consistently the lowest in calories and fat, making it a top choice for dieters.
Prioritize Chicken Breast: Another excellent, low-calorie poultry option that provides lean protein for a nutritious meal.
Look for Low-Sodium Labels: Deli meats are often high in sodium, so always check the nutrition facts and choose reduced-sodium versions.
Beware of Fattier Cuts: Deli meats like salami and bologna are significantly higher in calories and saturated fat and are best avoided or consumed in moderation.
Choose Minimally Processed Options: Freshly sliced meats from the deli counter or varieties with shorter ingredient lists and no added nitrates are healthier choices.
Consider Homemade Alternatives: For maximum control over ingredients, try making your own roasted meat or using alternatives like canned tuna or eggs.

For many, a sandwich is a convenient and quick lunch option. However, the nutritional value, particularly the calorie count, can vary dramatically depending on the choice of deli meat. Understanding which options are the leanest can make a significant difference in your overall diet. By focusing on minimally processed, lean protein sources, you can enjoy a flavorful sandwich without a high-calorie count.

The Top Contenders for Lowest Calories

When you're looking for the lowest-calorie deli meat, the poultry aisle is your best bet.

Oven-Roasted Turkey Breast: Often considered the leanest option with a low-calorie count and minimal fat. Three to four slices can be as low as 50 calories.

Oven-Roasted Chicken Breast: Similar to turkey, it's a low-calorie, high-protein choice, with some options providing around 55 kcal per 2-ounce serving.

Lean Ham: A lower-calorie alternative, especially 96% fat-free options, but watch for high sodium content.

Roast Beef: Lean cuts like eye of round are low in calories and a good source of iron and zinc. Choose reduced-sodium varieties.

Comparing the Lowest-Calorie Deli Meats

Approximate nutritional values for a standard 2-ounce serving of popular low-calorie deli meats are provided in the table below. Note that values can differ by brand.


Deli Meat Type	Approx. Calories (2oz/57g)	Approx. Protein	Approx. Fat	Notes
Oven-Roasted Turkey Breast	60 kcal	12 g	<1 g	Leanest option, check sodium.
Oven-Roasted Chicken Breast	60 kcal	12 g	<1 g	Similar to turkey, check sodium.
Lean Ham	60 kcal	9 g	2 g	Choose lean, low-sodium varieties.
Roast Beef (lean cut)	66 kcal	10 g	2 g	Good source of iron and zinc.

Beyond the Calories: Important Nutritional Factors

Choosing a healthy deli meat involves more than just counting calories. Sodium, fat content, and processing methods are also important.

The Sodium Factor

Most deli meats are high in sodium due to processing, which can impact blood pressure. Look for low-sodium options, ideally under 300 mg per 2-ounce serving, and be mindful of portion sizes.

Lean vs. Fatty Cuts

Lean white meat poultry like turkey and chicken breast are lower in saturated fat compared to red meats or processed options like bologna and salami. Choosing leaner cuts supports heart health.

Minimally Processed and Natural Options

The degree of processing in deli meats varies. Minimally processed options, often available at the deli counter, are generally healthier than pre-packaged varieties with long ingredient lists. Look for options without added nitrates or nitrites and consider organic certifications.

Tips for Choosing the Healthiest Deli Meat

Read nutrition labels: Check calories, sodium, and fat per serving.
Prioritize lean poultry: Turkey and chicken breast are generally the lowest-calorie choices.
Choose low-sodium versions: Look for labels like 'low-sodium'.
Opt for the deli counter: Freshly sliced meats may have fewer preservatives than pre-packaged.
Seek shorter ingredient lists: This usually indicates less processing.

Healthier Deli Alternatives to Consider

Alternatives to traditional deli meats offer variety and nutritional benefits:

Homemade Roast: Prepare your own chicken, turkey, or beef for full control over ingredients.
Canned Tuna or Salmon: High in protein and low in calories, suitable for salads or sandwiches.
Roasted Chickpeas: A plant-based, high-fiber, and protein-rich option.
Nut Butters: A filling, protein-rich choice on whole-grain bread.
Egg Salad: Made with hard-boiled eggs for a good alternative.

Conclusion

Oven-roasted turkey and chicken breast are typically the lowest-calorie deli meats available. Making healthy choices involves checking nutrition labels for sodium and fat, and opting for minimally processed or deli counter options. While these are good choices, incorporating homemade alternatives and plant-based proteins into a varied diet is key for long-term health. The healthiest option is one chosen with awareness of its full nutritional profile. For further reading, visit Health.com.

Frequently Asked Questions

Oven-roasted turkey breast is typically lower in calories than even lean ham. A 2-ounce serving of oven-roasted turkey breast has fewer than 60 calories, while lean ham is similar but can have slightly higher fat and sodium content depending on the processing.

For an alternative that isn't pre-packaged, options like homemade roasted chicken or turkey, canned tuna, and egg salad are excellent low-calorie, high-protein choices. Making your own also gives you complete control over sodium and other additives.

While turkey is generally a lean choice, some highly processed or seasoned varieties can contain added sugars, sodium, or binders that increase the calorie count. It's best to look for plain, oven-roasted turkey breast to ensure the lowest calorie option.

To choose a low-sodium option, look for product labels that explicitly state 'low-sodium' or 'reduced-sodium.' You should also aim for products with less than 300 mg of sodium per serving and check the nutrition label for the daily value percentage.

For the healthiest option, getting freshly sliced meat from the deli counter is often better, as pre-packaged meats can contain more preservatives. However, checking the nutrition label on pre-packaged options allows for a more informed choice, as deli counter selections don't always come with clear nutritional information.

Lean roast beef, typically from cuts like the eye of a round, is a lean and relatively low-calorie red meat option. A 2-ounce serving contains around 66 calories. It is also a good source of iron, but it is important to choose reduced-sodium options when possible.

For a low-calorie diet, you should limit or avoid deli meats that are high in saturated fat and calories, such as bologna, salami, and other cured sausage-type options. These typically contain more processing and less lean meat.