How many calories are in a slice of turkey cold cut?

Quick Answer

The number of calories in a slice of turkey cold cut can vary depending on the specific type, brand, and serving size. On average, a 1 ounce slice of turkey breast cold cut contains around 25-35 calories. A slice of higher fat turkey cold cut such as turkey bologna may contain 45-60 calories per ounce.

Calories in Different Types of Turkey Cold Cuts

Turkey cold cuts come in a variety of types including turkey breast, turkey ham, turkey bologna, smoked turkey, honey turkey, oven roasted turkey, and more. The number of calories per slice can vary considerably between different varieties.

Turkey Breast

Turkey breast cold cuts are made only from turkey breast meat. Since breast meat is quite lean, turkey breast cold cuts are lower in fat and calories compared to other types.

A 1 ounce slice of sliced turkey breast typically provides:

  • Calories: 25-35
  • Fat: 1-2g
  • Carbs: 0g
  • Protein: 5-7g

So a single slice weighing 1 ounce would contain around 30 calories on average.

Smoked Turkey

Smoked turkey is turkey breast that has been smoked to add flavor. The smoking process does not significantly affect the calorie or fat content.

A 1 ounce slice of smoked turkey breast contains about:

  • Calories: 30-35
  • Fat: 1-2g
  • Carbs: 0g
  • Protein: 6-7g

Honey Turkey

Honey turkey is turkey breast that has been coated with a honey solution during processing. The honey adds a touch of sweetness and flavor.

The extra honey increases the calorie and sugar content slightly. A 1 ounce slice provides:

  • Calories: 30-40
  • Fat: 1-2g
  • Carbs: 1-2g
  • Protein: 5-7g

Oven Roasted Turkey

Oven roasted turkey breast has been cooked in an oven to intensify flavor. This does not significantly affect the nutrition profile.

Per 1 ounce:

  • Calories: 30-35
  • Fat: 1-2g
  • Carbs: 0g
  • Protein: 6-7g

Turkey Ham

Turkey ham is processed from turkey and resembles traditional ham. It contains slightly more fat than turkey breast.

A 1 ounce slice of turkey ham provides:

  • Calories: 35-45
  • Fat: 2-3g
  • Carbs: 1-2g
  • Protein: 6-8g

Turkey Bologna

Turkey bologna contains turkey as well as other ingredients and is more processed. It is higher in fat and calories than turkey breast.

Per 1 ounce:

  • Calories: 45-60
  • Fat: 3-5g
  • Carbs: 1-2g
  • Protein: 5-7g

Calorie Range in Different Brands

There can be variation in calories and nutrients between different brands of turkey cold cuts. Here is the calorie range per 1 ounce slice for some popular brands:

Turkey Breast

Brand Calories
Oscar Mayer Oven Roasted Turkey Breast 30
Hillshire Farm Oven Roasted Turkey Breast 35
Applegate Organics Oven Roasted Turkey Breast 25
Jennie-O Oven Roasted Young Turkey Breast 25
Boar’s Head Ovengold Turkey Breast 35

Smoked Turkey

Brand Calories
Jennie-O Smoked Turkey Breast 30
Maple River Farms Smoked Turkey Breast 35
Hillshire Farm Smoked Turkey Breast 40
Boar’s Head Smoked Turkey Breast 30
Applegate Natural Smoked Turkey Breast 35

Honey Turkey

Brand Calories
Jennie-O Oven Roasted Honey Turkey Breast 35
Butterball Everyday Honey Turkey Breast 40
Oscar Mayer Carving Board Honey Turkey Breast 30
Maple River Farms Honey Turkey Breast 35
Boar’s Head Honey Maple Turkey Breast 40

Serving Size

The nutrition information on turkey cold cut packaging is typically for a serving size of 1 ounce. This equates to about one slice.

However, slice thickness can vary between brands and types of turkey cold cuts. Thicker slices will have more calories and nutrients than thinner slices for the same weight.

Here are some examples of slice counts per ounce of turkey cold cuts:

Product Slices per Ounce
Oscar Mayer Oven Roasted Turkey (thin sliced) 2 slices
Hillshire Farm Oven Roasted Turkey 1-2 slices
Boar’s Head Premium Sliced Turkey 2-3 slices
Jennie-O Turkey Lunchmeat (thick sliced) 1 slice

To get a more accurate understanding of calories per slice, check the nutrition facts label for serving size details or weigh the slice.

Factors Affecting Calories

Several factors can impact the calorie content in a slice of turkey cold cut, including:

Type of Turkey

As shown earlier, turkey breast is leaner and lower in calories than bologna or ham made from turkey. Choose turkey breast for the lowest calorie option.

Ingredients

Turkey cold cuts made only from turkey will be lowest in calories. Products with added ingredients like honey, syrups, oils, and flavorings will be higher in calories. Check the ingredient list.

Brand

Different brands use slightly different recipes and ingredients, which affects nutrition content. Compare labels to find a lower calorie product.

Portion Size

The number of calories increases with the size of the slice. A 2 ounce slice has roughly double the calories of a 1 ounce slice.

Cooking Method

Turkey breast that is oven roasted contains slightly fewer calories than deli-style turkey breast.

Lowest Calorie Options

To get the most calories from your turkey cold cut, choose thin sliced turkey breast that has minimal added ingredients.

Here are some of the lowest calorie slice options:

  • Jennie-O Oven Roasted Young Turkey Breast: 25 calories (1 oz)
  • Applegate Organics Oven Roasted Turkey Breast: 25 calories (1 oz)
  • Oscar Mayer Carving Board Oven Roasted Turkey Breast: 30 calories (1 oz)
  • Boar’s Head Ovengold Turkey Breast: 35 calories (1 oz)
  • Butterball Everyday Thin Sliced Oven Roasted Turkey: 30 calories (1 oz)

Selecting lower sodium options like Jennie-O and Applegate can also help limit your overall sodium intake.

Highest Calorie Options

On the higher calorie side, consider avoiding thick sliced turkey bologna and honey turkey. For example:

  • Oscar Mayer Turkey Bologna: 60 calories (1 oz)
  • Jennie-O Oven Roasted Honey Turkey Breast: 35 calories (1 oz)
  • Hillshire Farm Honey Roasted Turkey Breast: 45 calories (1 oz)

The more processed turkey slices tend to be higher in calories, fat, and sodium.

Calories in Healthy Turkey Sandwich

Using lower calorie turkey cold cuts is an easy way to create a healthier sandwich.

Here is the nutrition information for a sample 300 calorie turkey sandwich:

  • 2 slices whole wheat bread: 140 calories
  • 2 oz oven roasted turkey breast: 60 calories
  • 1 slice provolone: 50 calories
  • Lettuce, tomato, mustard, onions: 50 calories

Going easy on high calorie cheese and condiments while piling on the veggies helps keep the sandwich light.

Conclusion

Turkey cold cuts can be a lean, nutritious choice, but the number of calories per slice can range significantly based on the type and brand. Choosing thin sliced, oven roasted turkey breast without added ingredients provides the fewest calories. Compare nutrition labels and ingredients lists to select the healthiest turkey for your needs. Aim for about 25-45 calories in a typical 1 ounce slice or 50-90 calories in a 2 ounce serving listed on a package.

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