Turkey breast is a popular, lean source of protein for consumers seeking to manage their dietary intake. Its low-fat nature and versatility make it a frequent inclusion in sandwiches, salads, and meals. Understanding the calorie count and the full nutritional profile of a single serving is the first step in making informed food choices. This analysis provides a detailed look at the caloric content of a standard slice of turkey breast, exploring the variables that can alter these figures and detailing the other valuable nutrients it provides.
The Standard Calorie Count for One Slice
A typical slice of plain, skinless turkey breast depends largely on its weight and thickness. For a standard serving size, defined as one ounce (approximately 28 grams), the calorie count is typically between 25 and 35 calories. This baseline figure applies to unseasoned, roasted turkey breast that has not had any fats added during cooking or processing.
Many consumers purchase pre-sliced or deli-style turkey, where a single slice often weighs slightly less, closer to 15 to 20 grams. A thinner slice in this weight range contains a lower count, often around 16 to 20 calories. The primary source of these calories is protein, with a very small contribution from naturally occurring fats.
How Preparation and Weight Change the Numbers
The caloric value of a single turkey slice is sensitive to both processing and preparation methods, causing deviation from the baseline figure. The most substantial variable is the slice’s physical weight; a two-ounce serving would contain roughly double the calories, placing it closer to 50 to 70 calories. This difference in thickness can easily skew a person’s total intake.
Processed deli meats frequently introduce ingredients that elevate the overall calorie count. Unlike freshly roasted turkey, prepackaged varieties often contain added sugars, binders, or brines to enhance flavor and texture, which add measurable carbohydrates. Furthermore, while the turkey itself is lean, some cooking methods involve the application of oils or butter, which increases the fat content and, consequently, the calories per slice.
The Full Nutritional Breakdown
Beyond calories, a single slice of turkey breast offers several beneficial macronutrient components. A standard one-ounce (28-gram) slice provides a significant amount of protein, typically supplying between four and six grams. This high protein density makes it an excellent food for satiety and muscle maintenance.
The fat profile is notably low, generally containing less than one gram of total fat per ounce, with only trace amounts of saturated fat. However, a major consideration, especially with deli varieties, is the high sodium content; a single slice can contain upwards of 140 milligrams of sodium. Turkey is also a source of B vitamins, including Niacin (B3) and Pyridoxine (B6), which support energy metabolism, and the trace mineral selenium, which plays a role in thyroid function.