Which is healthier, chicken or turkey lunch meat? A comparative guide

October 14, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), many processed lunch meats contain high levels of sodium and preservatives, which are a greater health concern than whether you choose chicken or turkey lunch meat. This comparison explores the nuances to help you make the healthiest decision for your sandwiches.

Quick Summary

Assessing the nutritional value of chicken versus turkey lunch meat, revealing that processing methods, particularly sodium and additive content, are more critical than the type of poultry. Both are lean options, but quality varies greatly between brands and processing methods.

Key Points

Processing Matters More Than Poultry Type: The processing of lunch meat, which adds significant amounts of sodium and preservatives, is a greater health concern than whether the meat is chicken or turkey.
Fresh is Always Healthier: Making your own lunch meat from freshly roasted chicken or turkey breast is the healthiest option, as it avoids high sodium and additives.
Check for Low Sodium and No Nitrates: When buying pre-packaged deli meat, prioritize products labeled as low-sodium and those without added nitrates or nitrites to minimize health risks.
Beware of Additives: Processed lunch meats frequently contain nitrates and nitrites, which can form potentially harmful compounds, along with excessive sodium and other additives.
Organic and Quality Sourcing: Opting for organic, pasture-raised deli meat can mean fewer additives and potentially better nutritional content, though it often comes at a higher cost.
Explore Healthy Alternatives: Consider alternatives like homemade roast beef, canned fish, or plant-based spreads to reduce reliance on processed poultry for your lunch.

The Core Difference: Processing vs. Poultry Type

When comparing fresh chicken and turkey, both are excellent sources of lean, high-quality protein. However, this distinction largely dissolves when the meat is processed into commercial lunch meat. Deli meats are notoriously high in sodium, additives, and preservatives designed to extend shelf life and enhance flavor. Therefore, the most significant factor determining the healthfulness of your lunch meat is not the type of poultry, but rather the degree of processing and the quality of the product.

Nutritional Showdown: Fresh Chicken vs. Fresh Turkey

For context, it is useful to compare the inherent nutritional value of unprocessed chicken and turkey. While very similar, there are a few minor distinctions:

Fat Content: Turkey breast is often cited as being marginally leaner and lower in fat and calories than chicken breast. The difference is minimal, however, with both being considered lean protein sources. Dark meat from both birds contains more fat and calories than breast meat.
Vitamins and Minerals: Both are excellent sources of B vitamins, phosphorus, and selenium. Turkey is typically higher in vitamin B12 and zinc, while chicken breast contains more niacin.
Protein: The protein content of fresh, skinless chicken and turkey breast is nearly identical per serving.

The Unhealthy Additions in Processed Lunch Meat

The most significant health concern with deli meat stems from the additives used during processing. Both chicken and turkey lunch meats, unless specified otherwise, are subjected to similar curing and processing methods.

Sodium: Deli meats are a major source of sodium in many diets. Sodium is used as a preservative to inhibit bacterial growth and enhance flavor. High sodium intake is linked to increased blood pressure, heart disease, and stroke risk. A few slices of lunch meat can contain a substantial portion of the recommended daily sodium limit.
Nitrates and Nitrites: These compounds are added to processed meats to prevent spoilage and maintain the pinkish color. When exposed to high heat, nitrates and nitrites can form nitrosamines, which have been linked to an increased risk of certain cancers, particularly in the colon. "No nitrate added" or "uncured" products often use natural sources like celery powder, which still contain nitrates.
Saturated Fat: While the base meat is lean, certain processed varieties, especially those blended with other ingredients, can have higher levels of saturated fat.

Comparison of Fresh vs. Processed Poultry


Nutrient (per 100g)	Fresh Turkey Breast	Processed Turkey Breast	Fresh Chicken Breast	Processed Chicken Breast
Calories	125	106	128	98
Protein	26g	15g	26g	17g
Total Fat	1.7g	3.8g	2.7g	1.9g
Sodium	~50mg	898mg	~50mg	1,030mg

Note: Nutritional values can vary significantly by brand and specific product.

How to Choose Healthier Deli Meats

If you regularly enjoy sandwiches, these tips can help you navigate the grocery store for the healthiest options:

Make Your Own: The healthiest option is to cook your own chicken or turkey breast and slice it for sandwiches. This gives you complete control over ingredients and sodium content.
Choose Low-Sodium: When buying store-bought, look for products explicitly labeled "low sodium" or "reduced sodium." A good benchmark is under 300mg of sodium per serving.
Go Nitrate/Nitrite-Free: Opt for products that state "no nitrates or nitrites added," though be aware of celery powder as a natural source.
Check Ingredient Lists: Look for short and simple ingredient lists. Avoid products with added sugars, artificial flavors, and excessive preservatives.
Consider Organic or Pasture-Raised: Organic options often have fewer additives and, in some cases, higher omega-3 content due to better animal diet. Look for third-party certifications like Certified Humane.
Order from the Deli Counter: While not always healthier than pre-packaged, ordering freshly sliced meat from the deli counter may be less processed and contain fewer preservatives than the vacuum-sealed alternatives. Ask about their fresh-roasted options.

Beyond Chicken and Turkey: Other Healthy Options

For those looking to move away from processed poultry, several excellent alternatives can serve as a sandwich filler:

Fresh Roast Beef: A lean cut of roast beef can be a great option, especially if you get it freshly sliced from the deli.
Tuna or Salmon: Canned tuna or salmon packed in water or olive oil can be mixed with avocado or light mayo for a protein-rich filling.
Chickpeas: Mashed chickpeas can form a delicious, fiber-rich salad as a vegetarian alternative.
Egg Salad: Made with hard-boiled eggs and a light dressing, egg salad offers a different texture and flavor profile.
Hummus and Vegetables: A simple spread of hummus combined with fresh vegetables provides a satisfying and healthy lunch.

Conclusion

Ultimately, the question of whether chicken or turkey lunch meat is healthier is misleading. For both, the healthfulness depends almost entirely on the processing method and the ingredients added. While fresh turkey is marginally leaner than fresh chicken, this difference is dwarfed by the high sodium, saturated fat, and potentially carcinogenic preservatives found in many commercial deli meats. The healthiest approach is to prioritize homemade sandwich fillings, or to be a vigilant label reader when purchasing pre-packaged options, focusing on products with low sodium and minimal additives. By making informed choices, you can ensure your lunch is both convenient and nutritious.

Here is a reputable source on the health effects of processed meat from the World Health Organization.

Frequently Asked Questions

Yes, all deli meat is processed in some way, as it undergoes a process of curing, seasoning, or cooking and is prepared for preservation. The extent of processing can vary greatly, however, with some products containing far more additives than others.

The sodium content in lunch meat is typically very high, with some brands exceeding 800mg per 100g serving. It is crucial to check the nutrition label, as some brands offer lower-sodium versions, with the healthiest being under 300mg per serving.

Nitrates and nitrites added to processed meats can be concerning because they can convert into cancer-causing compounds called nitrosamines. While some products are labeled 'nitrate-free,' they may contain natural nitrates like celery powder.

Ordering meat fresh from the deli counter may be a slightly better option than pre-packaged varieties, as it can be less processed with fewer preservatives. However, the sodium content can still be very high, so it is important to ask about options and read labels carefully.

Healthy alternatives include freshly roasted chicken breast, canned tuna or salmon, egg salad, or plant-based spreads like hummus. Making your own sandwich fillings is the best way to control ingredients and minimize processing.

Organic processing standards focus on prohibiting synthetic additives, antibiotics, and hormones, but this does not guarantee lower sodium levels. Always check the nutrition label for sodium content, even on organic products.

Turkey bacon may have less fat and cholesterol than pork bacon, but it is still a processed meat with high sodium and preservatives like nitrates. From a processing standpoint, it carries similar health risks to other deli meats.