Deli turkey calories come to 31 for one slice (28 g) and 109 per 100 g. Protein supplies 80% of those calories, which makes it one of the leanest sandwich fillings you can buy. The catch is salt: even the low-salt USDA row lists 772 mg of sodium per 100 g, so slice count matters more than calories.
31kcal
1 slice · 28 g, sliced, prepackaged or deli
80%protein
6.1 gProtein
1 gCarbs
0.2 gFat
How to burn off 31 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Sliced, prepackaged or deli · per 28 g
Calories
31 kcal
Protein
6.1 g
Carbohydrate
1 g
Fat
0.2 g
Saturated fat
0.1 g
Cholesterol
12 mg
Sodium
216 mg
Potassium
59 mg
Iron
0.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Deli turkey: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 slice (28 g)
31
6.1 g
1 g
0.2 g
216 mg
2%
2 oz portion (57 g)
62
12.4 g
2 g
0.5 g
440 mg
3%
1 cup shaved (81 g)
88
17.7 g
2.8 g
0.7 g
625 mg
4%
100 g
109
21.8 g
3.5 g
0.8 g
772 mg
5%
3 × 1 slice (28 g)
92
18.3 g
648 mg
5 × 1 slice (28 g)
153
30.5 g
1,081 mg
Three slices are a 92-calorie sandwich layer
A single slice of 28 g carries 31 calories and 6.1 g of protein. Few people stop at one. Two slices come to 61 calories with 12.2 g of protein, and three slices, a typical sandwich layer, reach 92 calories and 18.3 g of protein.
Weighed portions follow the same line. A 2 oz portion (57 g) lands at 62 calories and 12.4 g of protein, which covers 25% of the daily value for protein. A cup of shaved turkey packs more meat than it looks like: 81 g, 88 calories and 17.7 g of protein. Shaved slices fold loosely, so a piled-high sandwich can hide a full cup.
Even a generous stack stays modest in calories. Five slices total 153 calories and 30.5 g of protein. The total that climbs fast is not energy but sodium, which is why the portion you pick matters more for salt than for your calorie budget. Weigh a typical sandwich once and you will know which row of the servings table matches your habit.
Protein supplies 80% of the calories
Per 100 g, deli turkey has 21.8 g of protein, 3.5 g of carbohydrate and only 0.8 g of fat. Run that through the calorie split and protein accounts for 80% of the energy, carbs 13% and fat just 7%. Saturated fat is a trace at 0.2 g per 100 g.
That profile is close to plain cooked breast meat with the skin and fat trimmed away. Per slice you get 12% of the daily value for protein for 2% of a 2000-calorie day. Per 100 g, the protein share of the daily value rises to 44% while calories sit at 5%. Few foods in the meat aisle deliver that ratio.
The carbohydrate that is there comes from processing, not from the meat. All 3.5 g of carbs per 100 g are listed as sugars, typically from the cure or a glaze, and fiber is a token 0.5 g. Flavored versions such as Hormel Honey Deli Turkey may lean sweeter than plain oven-roasted styles, so check the label if you track sugar.
Sodium is the row to watch
One slice holds 216 mg of sodium, 9% of the daily value. A 2 oz portion brings 440 mg, or 19%, and a cup of shaved turkey reaches 625 mg, 27% of the day. Per 100 g the figure is 772 mg, a full 34% of the daily value.
Stacks multiply quickly. Three slices add 648 mg, and five slices push past a thousand at 1,081 mg. That is before bread, cheese, pickles or mustard, all of which carry their own salt. The data here comes from the USDA row for low-salt turkey breast, so regular smoked or applewood styles can run higher.
If you watch sodium, treat deli turkey as a measured ingredient rather than a free filler. Pick fewer slices and bulk the sandwich with vegetables, or alternate with home-cooked turkey on some days. The other rows are calm: cholesterol is 44 mg per 100 g and potassium 211 mg, neither of which stands out.
Lean protein that needs company
Deli turkey does one job well: cheap, fast protein with almost no fat. It does little else. With 0.5 g of fiber per 100 g, it will not keep you full on its own for long, so what goes around it decides how satisfying the meal is.
Pair it with foods that bring what it lacks. Whole-grain bread, leafy greens, tomato, cucumber and avocado add fiber, volume and texture. Lettuce wraps or a big salad topped with a few rolled slices keep calories low while making the plate look like a real meal. Low-sodium sides, such as fresh fruit or raw vegetables, help balance the salt.
Watch the add-ons more than the meat. Cheese, mayo and creamy dressings can easily outweigh the turkey in calories. If you log your lunches, BodyPal can record the sandwich from a photo, which makes it easier to see how the fillings stack up.
How does deli turkey compare?
Here is how deli turkey stacks up against deli ham, turkey ham and roasted turkey, per 100 g and per usual serving.
Verdict: For the most protein per calorie, deli turkey wins: 21.8 g of protein at 109 calories per 100 g, against 16.9 g in deli ham and 14.8 g in turkey ham at similar calories and roughly five times the fat. If sodium is your priority, plain turkey at 103 mg per 100 g beats every sliced option, though it brings 1.7 times the calories.
Most popular deli turkey brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Hormel Oven Roasted Deli Turkey3 slices · 56 g125 kcal
Retail packs read a little higher than the number above because they are seasoned, smoked or honey-glazed, while the row above is a plain low-salt turkey breast. Source: manufacturer labels / USDA FoodData Central.
Deli turkey FAQs
How many calories are in a slice of deli turkey?
One slice (28 g) is about 31 calories, and a 2 oz portion (57 g) is 62 calories. Per 100 g deli turkey has 109 calories.
Is deli turkey good for weight loss?
It carries a lot of protein for the calories: 109 calories, 21.8 g protein and 0.8 g fat per 100 g. A 2 oz portion is 62 calories with 12.4 g protein.
Deli turkey vs turkey ham: which has fewer calories?
They are almost the same. Deli turkey breast has 109 calories per 100 g and turkey ham 106, a difference of 3 calories.
How much protein is in deli turkey?
About 6.1 g in one 28 g slice, 12.4 g in a 2 oz portion (57 g), and 21.8 g per 100 g.
How many calories are in 2 oz of deli turkey?
A 2 oz portion (57 g) of deli turkey has 62 calories, with 12.4 g of protein and 0.5 g of fat. It also carries 440 mg of sodium, 19% of the daily value.
How much sodium is in deli turkey?
One slice has 216 mg of sodium, 9% of the daily value. Per 100 g the figure is 772 mg, or 34%. Five slices add up to 1,081 mg, so the slice count matters.
How many calories are in a cup of shaved deli turkey?
A cup of shaved deli turkey (81 g) has 88 calories and 17.7 g of protein. Shaving packs more meat into the cup than slices suggest, and it brings 625 mg of sodium.
Does deli turkey have carbs or sugar?
Very little. One slice has 1 g of carbs, and per 100 g there are 3.5 g, all listed as sugars from processing. Fiber is just 0.5 g per 100 g.
How many calories are in 5 slices of deli turkey?
Five slices (140 g) of deli turkey total 153 calories and 30.5 g of protein. Sodium reaches 1,081 mg, which is the number to keep an eye on with a big stack.
