Sliced deli meat

Protein

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		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 Sliced deli meat

Sliced deli meat refers to thinly sliced, ready-to-eat processed cuts of meat such as turkey, chicken, ham, roast beef, or salami. Originating largely from European charcuterie traditions, deli meats are staples in many cuisines worldwide for sandwiches, salads, and snack platters. Nutritionally, deli meats vary, but they are generally high in protein, offering about 5-7 grams of protein per ounce. However, many are also high in sodium (300-600 mg per ounce, depending on type and preparation) and may contain preservatives like nitrates. Leaner options like turkey and chicken are lower in fat and calories compared to salami and bologna.

Health Benefits

• Good source of protein, essential for tissue repair and muscle growth, with 5-7 grams of protein per ounce.
• Contains iron, particularly in red meat varieties like roast beef, which supports oxygen transport in the body.
• Provides selenium, an antioxidant that supports thyroid function and immune health, especially in turkey and chicken deli meats.

Dietary Considerations

Allergens: Contains soy (in some processed varieties), gluten (in flavored meats), dairy (in specific cured meats)

Suitable for: Low-carb diets (e.g., keto), high-protein diets

Not suitable for: Vegetarian or vegan diets, individuals sensitive to high sodium diets, those avoiding nitrates/nitrites

Selection and Storage

Refrigerate sliced deli meat at or below 40°F (4°C) and consume within 3-5 days of opening. Store in airtight containers or resealable bags to maintain freshness.

Common Questions About Sliced deli meat Nutrition

Is sliced deli meat high in protein?

Sliced deli meat can be a good source of protein, depending on the type. For example, turkey or chicken breast deli meat typically contains around 10-12 grams of protein per 2-ounce serving, with lower fat content compared to some other cuts like salami or roast beef.

Can I eat sliced deli meat on a keto diet?

Yes, many sliced deli meats are keto-friendly due to their low carbohydrate content. Plain deli meats like turkey, chicken, and roast beef usually have 0-2 grams of carbs per serving. However, avoid varieties with added sugars or fillers like honey-glazed ham or highly processed options with hidden carbs.

What are the health benefits and concerns of eating sliced deli meat?

Sliced deli meat provides protein and vitamins such as B12 and B6, which are important for energy and brain health. However, concerns include high sodium content (up to 500-700 mg per serving) and the presence of nitrates or nitrites, which have been linked to potential health risks. Opt for low-sodium or nitrate-free options when possible.

What is a recommended serving size for sliced deli meat?

A typical serving size for sliced deli meat is about 2 ounces, which is approximately 3-4 slices depending on thickness. This portion provides around 50-80 calories, making it suitable for sandwiches, wraps, or a protein boost in salads.

How does sliced deli meat compare to freshly cooked meat?

Freshly cooked meat is generally considered healthier because it lacks the high sodium levels and preservatives found in most deli meats. Deli meats are more convenient and have a longer shelf life, but choosing minimally processed options and low-sodium varieties can narrow the nutritional gap.

Data Sources & Scientific References