How many calories are in turkey sandwich meat?
A 2 oz deli serving of prepackaged sliced turkey breast, the usual fill in a sandwich, is 59 calories. Per 100 g the same turkey runs 106 calories, which makes it one of the leanest things you can lay between two slices of bread. The number worth watching is not calories. It is sodium.
You'd need to walk about 12 minutes to burn the 59 calories in a 2 oz (56 g) serving.
How long does it take to burn off 59 kcal of deli turkey?
A 2 oz (56 g) serving is 59 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 59 kcal |
|---|---|
| Walking, brisk | 12 min |
| Cycling, moderate | 7 min |
| Swimming, moderate | 8 min |
| Jogging | 7 min |
| Weight training, moderate | 13 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (56 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Turkey sandwich meat quick facts
- US servings from one slice to two ounces
- Low sodium rotisserie smoked and honey glazed
- Sodium is the row to watch
- How does deli turkey compare?
- Most popular turkey sandwich meat brands
- FAQ
Turkey sandwich meat quick facts
The record behind every number on this page is SR Legacy 172941, "Turkey breast, sliced, prepackaged". That is the plain tub or resealable pack you pull out of the fridge door, not the low salt formulation and not the rotisserie cut carved at the counter. Both of those exist as separate USDA records with different recipes, and both get their own numbers further down.
The serving below is 2 oz (56 g), the portion the deli counter defaults to and roughly the fill of one sandwich. It is our own arithmetic from the USDA 100 g figure, not a USDA household serving.
| Nutrient | Per 100 g | Per 2 oz (56 g) | % Daily Value |
|---|---|---|---|
| Calories | 106 | 59 | — |
| Total fat | 3.77 g | 2.1 g | 3% |
| Saturated fat | 0.906 g | 0.5 g | 3% |
| Carbohydrate | 2.2 g | 1.2 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0.91 g | 0.5 g | — |
| Protein | 14.81 g | 8.3 g | 17% |
| Sodium | 898 mg | 503 mg | 22% |
% Daily Value is based on a 2,000-calorie diet.
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 →
There is no added sugars row here because USDA does not publish an added sugars value for this SR Legacy record, even though the 0.91 g of total sugars almost certainly comes from the cure rather than the bird. Cholesterol is 49 mg per 100 g, so 27 mg in the 2 oz fill, 9% of the Daily Value. Potassium is 371 mg per 100 g, 208 mg per serving, 4%.
Read the label ratios and the story is blunt: this meat is 56% protein by calories and almost fat free, and the nutrient that hits the highest percentage on a sandwich-sized portion is salt.
US servings from one slice to two ounces
| Serving | Weight | Calories |
|---|---|---|
| 1 thin slice, prepackaged | 16 g | 17 kcal |
| 2 thin slices | 32 g | 34 kcal |
| 1 oz | 28 g | 30 kcal |
| 2 oz deli serving | 56 g | 59 kcal |
| 6 thin slices, a full sandwich | 96 g | 102 kcal |
| Per 100 g | 100 g | 106 kcal |
Only the 16 g thin slice is a USDA household measure. The ounce rows, the two-slice row and the six-slice row are our own arithmetic from the USDA 100 g figure.
That gap is where most logging goes wrong. A slice is not a unit of anything: the USDA thin prepackaged slice is 16 g, while a hand-carved slice from the deli counter can be three times heavier, and 2 oz of thin slices is about three and a half of them, not two. Count grams once with a kitchen scale, learn what your brand's stack looks like, and you can eyeball it forever after.
The six-slice stack in the photo is 96 g and 102 calories, near enough to the 100 g line to use as a mental anchor. Piled that high, it is also 861 mg of sodium, 37% of the day.
Low sodium rotisserie smoked and honey glazed
Deli turkey is a family of recipes, not one food. The calorie spread across the shelf is narrow. The sodium and carbohydrate spread is not.
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Prepackaged sliced turkey breast | 106 kcal | 2 oz (56 g) | 59 kcal |
| Low sodium deli turkey | 109 kcal | 2 oz (56 g) | 61 kcal |
| Rotisserie turkey, deli cut | 112 kcal | 2 oz (56 g) | 63 kcal |
| Smoked turkey breast, Boar's Head | 125 kcal | 2 oz (56 g) | 70 kcal |
| Ultra-thin oven roasted, Good & Gather | 107 kcal | 2 oz (56 g) | 60 kcal |
| Honey smoked turkey, Oscar Mayer | 143 kcal | 1 slice (28 g) | 40 kcal |
| Turkey pastrami slices, Market Pantry | 125 kcal | 2 oz (56 g) | 70 kcal |
Low sodium turkey is the interesting one. It is not lower in calories, at 109 per 100 g against 106, but it carries 772 mg of sodium per 100 g instead of 898, which is 432 mg in a 2 oz fill against 503, and it packs more protein: 21.81 g per 100 g, so 12.2 g per serving against 8.3 g. If protein per calorie is what you are after, that record beats the standard pack outright.
Rotisserie deli cut goes the other way. At 112 calories per 100 g it is barely heavier, but 1,200 mg of sodium per 100 g means 672 mg in a 2 oz fill, 29% of the Daily Value from the meat alone, and 7.7 g of carbohydrate per 100 g from the seasoning rub.
Honey glazed is a different food again. Oscar Mayer honey smoked runs 143 calories and 7.14 g of carbohydrate per 100 g against 106 calories and 2.2 g for plain sliced turkey. The glaze is sugar, and it moves calories and carbs together. Across the major store brands the range is tight, from 91 calories per 100 g for Applegate oven roasted to 125 for Oscar Mayer lean white oven roasted, so brand choice moves a sandwich by roughly 20 calories at most.
Sodium is the row to watch
Two ounces of deli turkey deliver 503 mg of sodium, 22% of the FDA Daily Value of 2,300 mg, while the same serving supplies only 3% of the day's fat. Only protein comes near it, at 17% of the Daily Value.
Build the sandwich the way people actually build it, with a double fill of 4 oz, and the meat alone is 1,006 mg, about 44% of a day's sodium, or roughly the salt in half a teaspoon of table salt. Bread, cheese and mustard have not been added yet. The CDC notes that most sodium in the American diet comes from packaged and prepared foods rather than the shaker, and cured deli meat is a textbook example.
None of that makes deli turkey a bad lunch. It stays one of the cheapest ways to put 8 to 12 g of protein into a meal for under 65 calories, which is exactly the pattern the Dietary Guidelines describe as a lean protein choice. It just means the trade-off on this food is measured in milligrams, not calories, and the fix is to weigh the fill or buy the low salt pack rather than to skip the mayo.
How does deli turkey compare?
| Deli meat | Per 100 g | US serving | Calories | Sodium |
|---|---|---|---|---|
| Turkey breast, sliced, prepackaged | 106 kcal | 2 oz (56 g) | 59 kcal | 503 mg |
| Ham, sliced, prepackaged | 107 kcal | 2 oz (56 g) | 60 kcal | 529 mg |
| Roast beef, deli style, sliced | 115 kcal | 2 oz (56 g) | 64 kcal | 478 mg |
| Turkey, white, rotisserie, deli cut | 112 kcal | 2 oz (56 g) | 63 kcal | 672 mg |
Our take: on calories these four are effectively the same food. Five calories separate the lightest 2 oz fill from the heaviest, which is less than one extra slice of anything. Plain sliced turkey is the lowest of the four per 100 g and the lowest per serving, so if you are counting, it wins by a rounding error. Sodium is where they actually split: deli roast beef is the lowest at 478 mg per 2 oz and also the highest in protein at 10.4 g, while rotisserie turkey carries 672 mg, a third more salt than the plain pack for four extra calories. Pick plain turkey for the leanest number, roast beef if sodium is the constraint, and treat the rotisserie cut as the seasoned option it is.
Most popular turkey sandwich meat brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Boar's Head Roasted Turkey Breast | 107 cal |
| Oscar Mayer Oven Roasted Lean White Turkey | 125 cal |
| Butterball All Natural Sliced Turkey Breast | 105 cal |
| Applegate Oven Roasted Sliced Turkey Breast | 91 cal |
| Hillshire Farm Sliced Turkey Breast | 96 cal |
| Good & Gather Oven-Roasted Turkey Breast Ultra-Thin | 107 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Turkey sandwich meat FAQs
How many calories are in a slice of turkey sandwich meat?
One thin prepackaged slice weighs 16 g and carries 17 calories. That is the USDA serving for sliced turkey breast, and it is smaller than most people picture. Three and a half of those slices make up the 2 oz deli portion, which comes to 59 calories and 503 mg of sodium.
How many calories in 2 oz of deli turkey?
Two ounces of prepackaged sliced turkey breast is 59 calories, scaled from the USDA figure of 106 calories per 100 g. The same serving gives you 8.3 g of protein, 2.1 g of fat and 503 mg of sodium, which is 22% of the Daily Value for sodium in one sandwich fill.
How much protein is in turkey lunch meat?
Sliced turkey breast has 14.81 g of protein per 100 g, so a 2 oz sandwich fill gives 8.3 g, or 17% of the Daily Value. The low salt deli version is higher at 21.81 g per 100 g, which works out to 12.2 g of protein in that same 2 oz serving.
Is deli turkey high in sodium?
Yes. Sliced prepackaged turkey breast carries 898 mg of sodium per 100 g, so a 2 oz fill is 503 mg, 22% of the Daily Value. Rotisserie deli cut turkey is higher still at 1,200 mg per 100 g. The CDC puts most American sodium intake in packaged foods like this.
Is turkey sandwich meat healthy?
It is lean, at 106 calories and 3.77 g of fat per 100 g, but salty. A 2 oz fill covers 22% of the Daily Value for sodium before any bread or condiments join it. If you are watching sodium, the low salt record at 772 mg per 100 g is the better pick.
How many calories in a turkey sandwich with 4 slices of turkey?
Four thin prepackaged slices weigh 64 g and come to 68 calories, our own arithmetic from the USDA figure of 106 calories per 100 g. That is close to a standard 2 oz deli fill. Those four slices also bring 575 mg of sodium, a quarter of the day, before bread.
Deli turkey vs deli ham calories, which is lower?
Turkey is lower, but barely. Sliced turkey breast is 106 calories per 100 g against 107 for prepackaged deli ham, which works out to 59 against 60 calories in a 2 oz fill. Ham carries more sodium, 529 mg against 503 mg, and slightly more protein at 9.4 g per serving.
Does honey turkey have more calories than oven roasted?
Yes. Honey smoked turkey runs 143 calories per 100 g against 106 for plain prepackaged sliced turkey breast, and 7.14 g of carbohydrate against 2.2 g. On a single 28 g slice that is 40 calories. The glaze is sugar, so it moves calories and carbohydrate together.
Similar foods
- Turkey deli meat — 89 cal for 3 slices
- Chicken Tikka Masala — 257 cal per cup
- Pork And Beans — 273 cal per cup
- Tuna steak — 185 cal per steak, 6 oz
- Masoor Dal — 207 cal per cup cooked
- Mexican rice — 279 cal per cup
Count it without the math
Point the camera at the open sandwich and BodyPal counts the turkey for you, slices and all.
