Deli lunch meat

Meat

Item Rating: 57/100

1 serving (28 grams) contains 50 calories, 8.0 grams of protein, 2.0 grams of fat, and 1.0 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		423.7
% Daily Value*
Total Fat		16.9 g	21%
	Saturated Fat	4.2 g	21%
	Polyunsaturated Fat	0 g
Cholesterol		169.5 mg	56%
Sodium		3813.6 mg	165%
Total Carbohydrates		8.5 g	3%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		67.8 g	135%
Vitamin D		0 mcg	0%
Calcium		42.4 mg	3%
Iron		2.5 mg	13%
Potassium		847.5 mg	18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 152 cal (33.3%)

Protein: 271 cal (59.3%)

Carbs: 34 cal (7.4%)

About Deli lunch meat

Deli lunch meat refers to pre-cooked or cured slices of meat, commonly made from turkey, chicken, ham, or beef. These meats are a popular choice for sandwiches and snacks, originating from European cuisine and spreading globally due to their convenience. Nutritionally, deli lunch meat is a source of complete protein, providing essential amino acids necessary for muscle repair and immune function. However, processed varieties may contain added sodium and preservatives such as nitrates. Different types vary in their nutritional content, with leaner options like turkey and chicken being lower in calories and fat, while richer meats like salami contain higher fat levels.

Health Benefits

• Deli lunch meat is a high-protein food, promoting muscle growth and tissue repair (7-10g of protein per ounce, depending on the type).
• Turkey and chicken deli meat are rich in B vitamins, such as niacin and B6, which support energy metabolism and brain health.
• Lean deli meats like turkey are low in saturated fat, making them a good option for heart-conscious diets when consumed in moderation.

Dietary Considerations

Allergens: Contains soy (in some brands), dairy (in some prepared varieties), gluten (in flavored or breaded options)

Suitable for: Low-carb diets, high-protein diets, low-fat diets (with lean selections)

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets (due to high sodium content in most varieties)

Selection and Storage

Store deli lunch meat in a sealed container in the refrigerator at or below 40°F. Consume within 3-5 days after opening to ensure freshness and safety.

Common Questions About Deli lunch meat Nutrition

Is deli lunch meat high in protein?

Yes, deli lunch meat is generally high in protein. For example, a typical 2-ounce serving of turkey or chicken deli meat provides around 10-12 grams of protein, while ham or roast beef offers between 8-10 grams depending on the type and brand.

Can I eat deli lunch meat on a keto or low-carb diet?

Yes, most deli lunch meats are compatible with keto and low-carb diets as they are naturally low in carbohydrates. A 2-ounce serving typically contains less than 2 grams of carbs, but always check labels for added sugars in flavored varieties like honey ham.

Is deli lunch meat considered healthy?

Deli lunch meat can be a convenient source of protein, but it often contains high levels of sodium and sometimes artificial preservatives like nitrates. Eating it occasionally is fine for most people, but consuming it frequently may increase risks associated with high sodium intake or processed foods, such as heart disease.

What is a recommended serving size of deli lunch meat?

A standard serving size of deli lunch meat is typically 2 ounces, which is about 2-3 slices depending on thickness. This portion size provides a reasonable amount of protein without excessive sodium or calories.

How does deli lunch meat compare to freshly cooked meat?

Deli lunch meat is convenient but usually contains higher levels of sodium, preservatives, and sometimes additives compared to freshly cooked meats. Freshly cooked chicken, turkey, or beef retains more of its natural nutrients and generally offers a healthier option while avoiding added chemicals.

Data Sources & Scientific References