Turkey, prepackaged or deli, luncheon meat
Common food
Photo: Wikipedia
Prepackaged or deli turkey luncheon meat is a lean, finely ground, and emulsified poultry product, typically sliced thin for sandwiches. It offers a mild, savory flavor with a soft, uniform texture and a notably high protein-to-calorie ratio, making it a staple for quick, high-protein meals.
💚 Why it's loved
People love it for its incredible versatility and convenience, as it serves as a reliable, lean protein base for everything from classic sandwiches to salads. Its mild flavor profile makes it a crowd-pleaser that pairs well with a wide range of condiments and vegetables.
⚠️ Watch-outs & how to enjoy it better
The primary downside is often its high sodium content, which can be a concern for those monitoring blood pressure, and it may contain preservatives like nitrates. To counteract this, choose low-sodium varieties, rinse slices briefly before use, and pair it with potassium-rich foods like avocado or leafy greens to help balance electrolytes.
Key benefits
- High protein content supports muscle maintenance.
- Very low calorie density aids in weight management.
- Quick and convenient for meal prep or on-the-go eating.
- Naturally low in carbohydrates and sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of making deli luncheon meat involves a fine emulsion of meat, water, and binders, which is then cooked and sliced, a technique that originated in the 19th century to extend meat shelf life and create a consistent texture.
Full nutrition (scales with serving)
| Water | 76.0 g |
| Energy | 106 kcal |
| Protein | 14.8 g |
| Total lipid (fat) | 3.8 g |
| Carbohydrate, by difference | 2.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.91 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.42 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 249 mg |
| Potassium, K | 371 mg |
| Sodium, Na | 810 mg |
| Zinc, Zn | 0.94 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 13.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.14 mg |
| Niacin | 7.2 mg |
| Vitamin B-6 | 0.41 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 30.1 mg |
| Vitamin B-12 | 0.37 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 0.91 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 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.62 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.11 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.0 g |
| PUFA 18:2 | 0.88 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 49.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is deli turkey a good source of protein?
Yes, it is an excellent source of lean protein, providing about 15 grams per 100 grams with very few calories and minimal fat.
How should I store prepackaged turkey?
Keep it refrigerated at or below 40°F (4°C) and consume it by the 'use by' date. Once opened, it's best used within 3-5 days.
Can I freeze deli turkey?
While it can be frozen, the texture may become slightly watery or rubbery upon thawing. It's best used in cooked dishes like casseroles or soups if frozen.