Ham, turkey, sliced, extra lean, prepackaged or deli
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
This is a lean, pre-sliced deli meat, typically a blend of cured ham and turkey breast, prized for its mild, savory flavor and soft, uniform texture. It's a protein powerhouse, packing nearly 20 grams of high-quality protein per 100 grams with minimal fat and almost no carbohydrates. The convenience of its pre-packaged form makes it a staple for quick meals and snacks.
Calorie split: 58% protein · 3% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love it for its reliable, mild taste and incredible versatility—it's the ultimate blank canvas for sandwiches, wraps, and salads. Its convenience is a huge draw, offering a no-cook protein boost that fits seamlessly into busy lifestyles.
⚠️ Watch-outs & how to enjoy it better
A primary concern is the high sodium content common in cured deli meats, which can contribute to water retention and is a consideration for those monitoring blood pressure. To counteract this, rinse slices briefly under cold water before use, pair it with potassium-rich foods like avocado or spinach, and be mindful of portion sizes. Some brands may also contain added sugars or phosphates, so reading labels is key.
Key benefits
- Excellent source of lean protein for muscle maintenance and satiety.
- Very low in carbohydrates, suitable for low-carb or ketogenic diets.
- Convenient, ready-to-eat format for quick meal preparation.
- Typically lower in fat compared to many other deli meats like salami or bologna.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of making deli-sliced turkey often involves tumbling the meat in a brine with enzymes to increase moisture retention and tenderness before cooking and slicing.
Full nutrition (USDA data · scales with serving)
| Water | 72.0 g |
| Energy | 134 kcal |
| Energy | 562 kj |
| Protein | 19.6 g |
| Total lipid (fat) | 5.8 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 0.93 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.50 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 304 mg |
| Potassium, K | 299 mg |
| Sodium, Na | 1038 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 37.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.25 mg |
| Niacin | 3.5 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 59.1 mg |
| Betaine | 5.0 mg |
| Vitamin B-12 | 0.26 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.39 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 2.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.50 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.67 g |
| SFA 18:0 | 0.38 g |
| Fatty acids, total monounsaturated | 0.86 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 0.71 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.92 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.14 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.03 g |
| Cholesterol | 67.0 mg |
Amino acid profile (per 100g)
Estimated from Ham, chopped, canned — USDA does not publish this profile for Ham.
| Tryptophan | 0.18 g |
| Threonine | 0.72 g |
| Isoleucine | 0.69 g |
| Leucine | 1.2 g |
| Lysine | 1.4 g |
| Methionine | 0.42 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.62 g |
| Tyrosine | 0.53 g |
| Valine | 0.72 g |
| Arginine | 1.00 g |
| Histidine | 0.64 g |
| Alanine | 0.92 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.79 g |
| Proline | 0.68 g |
| Serine | 0.63 g |
FAQ
Is this the same as regular sliced turkey or ham?
It's a specific product, often a blend of both turkey and ham, formulated to be 'extra lean' with a consistent texture. It's distinct from single-muscle, roasted turkey breast or traditional bone-in ham slices.
How long does it last after opening?
Once the package is opened, it should be consumed within 3 to 5 days for optimal freshness and safety. Store it in an airtight container in the coldest part of your refrigerator.
Can I freeze it?
Yes, you can freeze it for up to 1-2 months. However, freezing may slightly alter the texture, making it a bit more crumbly upon thawing. It's best used in cooked dishes after freezing.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.34 kcal/g · 59% calories from protein · 0.0 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.