Quick Answer
The number of calories in 2 slices of deli turkey can vary depending on the brand and specific type of turkey. However, on average, 2 slices (about 56g) of deli turkey contain approximately 60-80 calories. Leaner turkey breast slices tend to be on the lower end while higher fat varieties like honey turkey are higher in calories.
Calories in Different Types of Deli Turkey Slices
The most common types of deli turkey and their average calorie counts for 2 slices are:
| Type of Deli Turkey | Calories (2 slices/56g) |
|---|---|
| Turkey breast | 60-70 |
| Oven roasted turkey | 70-80 |
| Smoked turkey | 60-70 |
| Honey turkey | 90-100 |
As you can see, plain turkey breast and smoked turkey tend to be the lowest in calories, while honey turkey is higher in calories due to the sugar glaze. Oven roasted turkey also tends to be slightly higher in calories because it often contains added oils.
Below is more detail on the calorie range for common brands and types of deli turkey slices:
Turkey Breast
– Oscar Mayer Oven Roasted Turkey Breast: 70 calories
– Applegate Naturals Oven Roasted Turkey Breast: 60 calories
– Boar’s Head Ovengold Turkey Breast: 70 calories
– Plain turkey breast with no flavoring: 60-65 calories
Smoked Turkey
– Oscar Mayer Hardwood Smoked Turkey Breast: 60 calories
– Boar’s Head Smoked Turkey: 60 calories
– Plain smoked turkey: 60-65 calories
Honey Turkey
– Oscar Mayer Honey Turkey Breast: 80 calories
– Boar’s Head Cajun Style Honey Glazed Turkey Breast: 100 calories
– Plain honey turkey: 90-100 calories
Oven Roasted Turkey
– Oscar Mayer Oven Roasted Turkey: 80 calories
– Boar’s Head Oven Roasted Seasoned Turkey Breast: 75 calories
– Plain oven roasted turkey: 70-80 calories
Factors Affecting Calorie Count
The calories for 2 slices of deli turkey can range based on a few factors:
Turkey Type
As shown above, plain turkey breast is the lowest calorie option. Smoked turkey and oven roasted turkey are slightly higher in calories. Honey turkey tends to be the highest calorie choice.
Brand
Different brands use slightly different recipes, ingredients, and glazes which affects the calorie count. Brands like Oscar Mayer tend to be on the higher end while natural brands like Applegate Farms are lower in calories.
Added Ingredients
Turkeys flavored with honey, oil, sweet glazes or seasonings tend to be higher in calories than plain varieties. Look for turkey with no added sugars or oils to get the lowest calorie option.
Slice Size
The standard deli slice is about 28g. However, slice sizes can vary from 24-32g depending on the brand, which alters the calories. Larger slices will have more calories than smaller slices.
Portion Size
The calorie count is for 2 average slices. Eating a larger portion will increase the calories. For example, 4 slices would be 120-160 calories.
Nutrition Facts for 2 Slices of Deli Turkey
Here are the typical nutrition facts for 56g (2 slices) of roasted deli turkey breast without added ingredients:
| Calories | 70 |
|---|---|
| Total Fat | 1.5g |
| Saturated Fat | 0.5g |
| Sodium | 480mg |
| Total Carbohydrate | 1g |
| Protein | 13g |
As you can see, deli turkey is very low in fat and carbs and is a high protein choice. These are typical values, but can vary slightly by brand.
Health Benefits of Deli Turkey
Deli turkey slices can be part of a healthy diet in moderation due to the following benefits:
High in Protein
Two slices of turkey contain 13g of protein which is 26% of the RDI for protein. Protein helps keeps you full and satisfied.
Low in Fat
Turkey breast is a lean source of protein and contains less than 2g of fat per serving. This makes it a smart choice for weight management.
Low in Calories
With only 60-80 calories for 2 slices, turkey is a low-calorie source of protein that can help with portion control and fat loss.
Contains B Vitamins
Turkey provides B vitamins including niacin, vitamin B6, and vitamin B12. These support energy levels and brain health.
Good Source of Selenium
Turkey contains the antioxidant mineral selenium which supports immune function and thyroid health.
Tips for Selecting Deli Turkey
Follow these tips to choose the healthiest and best quality deli turkey:
– Select turkey breast over dark meat for the leanest option.
– Look for low sodium varieties to limit excess sodium intake.
– Avoid added sugars or honey glazes to keep calories down.
– Check the ingredients list and select turkey with no artificial additives or preservatives.
– Choose nitrate-free turkey whenever possible.
– Look for organic or antibiotic-free turkey for higher standards.
– For flavor, pick turkey seasoned with just spices and herbs, not oils.
– Opt for oven roasted, smoked, or plain turkey breast over heavily processed deli meats like bologna.
Preparing and Serving Deli Turkey
Here are some easy ways to incorporate deli turkey meat into your diet:
Sandwiches
Make sandwiches by adding mustard, lettuce, tomatoes, avocado or other veggies between whole grain bread or wraps.
Salads
Chop or shred deli turkey to add to main dish salads for a protein boost.
Snacks
Roll up turkey slices with cheese for a quick protein-packed snack.
Omelets or Scrambles
Dice deli turkey and add it to egg scrambles or omelets.
Casseroles
Mix diced turkey into casseroles like turkey tetrazzini.
Pizza Topping
Use turkey slices or crumbles as a healthy pizza meat topping.
Quesadillas
Fill tortillas with sliced turkey, cheese, and veggies for easy quesadillas.
Cooking Methods for Deli Turkey
Since deli turkey is already pre-cooked, there are just a few ways you need to cook it:
Eat Cold
The simplest option is to just eat deli turkey slices cold right out of the pack. This works great for sandwiches.
Warm/Heat
You can also warm up turkey slices either in the microwave for about 20 seconds or in a skillet over medium heat for 1-2 minutes on each side. This can add flavor.
Sauté
Dice deli turkey and sauté it in a little bit of olive oil over medium-high heat until lightly browned, about 3-5 minutes. Use it in dishes like turkey tetrazzini.
Bake
You can bake diced turkey pieces into casseroles at 350°F for 25-40 minutes depending on the dish.
Storage and Food Safety
Follow these guidelines for safely storing deli turkey:
– Store unopened packages on the bottom shelf of the refrigerator for max shelf life.
– Use sliced deli meats within 3-5 days for best quality.
– Make sure your refrigerator is 40°F or below. Use an appliance thermometer to check. This prevents bacterial growth.
– Discard any turkey that develops an off smell, flavor or slimy texture.
– Don’t let deli meat sit out on the counter for more than 2 hours before refrigerating.
– For best food safety, don’t use deli turkey that is past the sell by or use by date on the package.
– Freeze deli turkey for longer term storage. Slices will keep for 2-3 months in a freezer below 0°F. Thaw overnight in the fridge before using.
Is Deli Turkey Healthy?
Deli turkey can be part of a healthy diet when eaten in moderation, but there are some downsides to consider:
Pros
– Low in calories and fat
– High in protein to help keep you full
– Contains nutrients like B vitamins, selenium, and zinc
– Easy, versatile ingredient to use in recipes
– Lower sodium options are widely available
Cons
– Can be high in sodium; limit intake of high sodium varieties
– Processed deli meats may contain preservatives like nitrites
– Turkey cold cuts have been linked to increased cancer risk when eaten in excess
– Higher fat varieties like bologna and salami are less healthy choices
To keep deli turkey a healthy choice, eat it in moderation as part of an overall balanced diet, and select lower sodium, nitrate-free options whenever possible. Turkey breast is the best option.
Healthy Recipes with Deli Turkey
Here are some nutritious recipe ideas that use deli turkey:
Turkey Pesto Salad
Ingredients: Mixed greens, turkey breast slices, tomatoes, cucumber, avocado, pesto, balsamic vinaigrette
Turkey Wrap
Ingredients: Whole wheat tortilla, sliced turkey, hummus, spinach, red bell pepper strips
Turkey Chili
Ingredients: Ground turkey, onions, beans, diced tomatoes, chili powder, cumin, garlic
Turkey stir fry
Ingredients: Diced turkey, broccoli, carrots, snap peas, brown rice, ginger, garlic, reduced sodium soy sauce
Turkey tettrazini
Ingredients: Whole wheat pasta, turkey breast, mushrooms, broccoli, parmesan, garlic
The Bottom Line
Two slices of deli turkey (about 56g) contain on average 60-80 calories depending on the type. Plain turkey breast is the lowest calorie and leanest option. While deli turkey can fit into a healthy diet, limit intake of processed meats and opt for lower sodium varieties. Enjoy turkey sandwiches, salads, wraps, and more in moderation as part of your meal plan. Select fresh, high quality turkey and practice proper food safety when handling and storing.
