Deli meat slice

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		2542.4 mg	110%
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 protein

🍞 Low carbs

Source of Calories

Fat: 152 cal (33.3%)

Protein: 271 cal (59.3%)

Carbs: 34 cal (7.4%)

About Deli meat slice

Deli meat slices refer to thinly sliced, precooked or cured meats typically used in sandwiches, wraps, or salads. Originating from European charcuterie traditions, deli meats include ham, turkey, chicken, salami, and roast beef, offering convenience and protein for quick meals. Nutritionally, they are rich in protein (up to 4-7g per 1 oz slice), contain varying amounts of fat depending on type, and are often high in sodium due to curing or seasoning. While they provide vitamins like B12 and minerals such as zinc and iron, their sodium content (approximately 250-400mg per slice) can be a consideration for those monitoring salt intake.

Health Benefits

• Provides high-quality protein, essential for muscle repair and maintenance (4-7g protein per 1 oz slice).
• Rich source of vitamin B12, necessary for red blood cell production and neurological health.
• Contains iron, which supports oxygen transport in the body and prevents anemia.

Dietary Considerations

Allergens: Contains soy, milk, wheat (in some processed options), nitrates/nitrites

Suitable for: High-protein diets, low-carb diets

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets (unless reduced sodium options are chosen)

Selection and Storage

Store deli meat slices in the refrigerator at or below 40°F (4°C) and consume within 3-5 days of opening. Keep sealed in airtight packaging to maintain freshness.

Common Questions About Deli meat slice Nutrition

Is deli meat high in protein?

Yes, deli meat is typically high in protein. For example, a 2-ounce serving of turkey or chicken deli meat contains about 9-11 grams of protein. However, nutritional content can vary depending on the type of meat and brand, so checking the label is recommended.

Can I eat deli meat on a keto diet?

Yes, deli meat can fit into a keto diet as it is generally low in carbohydrates. Most deli meats contain less than 1 gram of carbs per serving, but flavored or cured varieties (like honey ham) may include added sugars, so it's important to check the ingredients list.

Is deli meat healthy, or should I be concerned about it?

Deli meat can be part of a balanced diet, but it often contains high levels of sodium and preservatives like nitrates or nitrites, which may raise health concerns. Opt for lower-sodium and nitrate-free options, and consume in moderation to reduce potential risks associated with processed meats.

What is the recommended portion size for deli meat?

A common portion size for deli meat is 2 ounces (roughly 2-3 slices), which provides essential protein. For sandwiches or snack platters, sticking to this amount can help control sodium intake while ensuring adequate nutrients.

How does deli meat compare to freshly cooked meat?

Deli meat is convenient but typically more processed, containing added sodium and preservatives compared to freshly cooked meat. Freshly cooked meat is usually healthier, offering more nutrient retention and fewer additives, but requires preparation time.

Data Sources & Scientific References