Lunch meat

Meat

Item Rating: 53/100

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	8.5 g	42%
	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		423.7 mg	9%

* 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 Lunch meat

Lunch meat, also known as deli meat, cold cuts, or sliced meats, refers to precooked or cured meat products, typically made from poultry, beef, or pork. Originating from European curing and preservation techniques, these meats are widely consumed in sandwiches, wraps, and salads across Western cuisines. Nutritionally, lunch meats vary but are generally high in protein and may also contain significant sodium and fat levels depending on the type and preparation. Some options are fortified with nutrients such as iron and B vitamins while others offer lean protein content with reduced fat. Variants such as turkey or chicken provide lower-calorie alternatives to traditional options like salami or bologna.

Health Benefits

• High in protein, supporting muscle repair and overall body maintenance (typically 10-20g protein per 3oz serving).
• Contains vitamin B12, critical for red blood cell production and nerve health (found in meats like turkey, beef, and pork).
• Provides heme iron, a highly bioavailable form of iron which is crucial for oxygen transport in the blood.

Dietary Considerations

Allergens: Contains soy (in some processed varieties), milk (in certain cured or flavored products), gluten (in some added fillers or seasonings)

Suitable for: High-protein diets, low-carb and ketogenic diets (select unprocessed or no-sugar-added versions)

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

Selection and Storage

Store sealed lunch meat in the refrigerator at or below 40°F and consume within 3-5 days after opening. Freeze unopened packages for extended storage, ensuring proper airtight sealing.

Common Questions About Lunch meat Nutrition

Is lunch meat high in protein?

Lunch meat can be a good source of protein, with most varieties, such as turkey or chicken breast, offering 8-10 grams of protein per 2-ounce serving. However, the protein content can vary depending on the type and brand, so checking the label is important.

Can I eat lunch meat on a keto diet?

Many lunch meats, particularly unprocessed ones like turkey, ham, or roast beef, are low in carbohydrates and suitable for a keto diet. However, some brands may contain added sugars or fillers, so it’s essential to choose options with 0 grams of carbs and no additives.

What are the health concerns of eating lunch meat?

Lunch meats often contain high levels of sodium (up to 500-700 mg per serving) and may include nitrates or nitrites, which have been linked to health risks when consumed frequently. Choosing low-sodium and nitrate-free options can mitigate these concerns.

What is the recommended serving size for lunch meat?

A standard serving size of lunch meat is typically 2 ounces, which is roughly 3-4 thin slices. For balanced nutrition, pair it with whole-grain bread or fresh vegetables to create a more complete meal.

How does lunch meat compare to freshly cooked meat?

Freshly cooked meat is generally lower in sodium and processed additives compared to lunch meat. While lunch meat is more convenient, freshly cooked options provide the same protein with fewer preservatives and are often considered healthier.

Data Sources & Scientific References