Which is best for protein and sodium?

Turkey breast and deli turkey may both come from the same animal, but there are major differences in their nutritional values ​​and processing methods. Overall, turkey breast is a healthier choice than deli turkey.

Fresh turkey breast offers more protein

Freshly roasted turkey breast has about twice the protein of deli sliced ​​turkey, and it’s also easier for your body to digest.

A 3.5 ounce (oz) serving of each contains the following:

• Turkey cut into charcuterie: 13.5 grams (g) of protein
• Turkey breast: 30.1 g of protein

Unlike turkey breast, deli turkey is considered processed meat. It may contain chemical preservatives and fillers that add bulk to the meat but reduce protein levels per slice. These processing methods can also make protein harder for your body to digest.

Some people may prefer deli turkey for its convenience. While this can help you increase your protein intake, it also adds more calories, sodium, and saturated fat to your diet, which could have negative health consequences.

Deli Turkey Contains Much More Sodium

Deli turkey contains significantly more sodium than roasted turkey breast. Processed meats, like deli turkey, generally contain more sodium because it is used as a preservative.

Consider the amount of sodium in 3.5-ounce servings of each:

• Turkey cut into charcuterie: 1,200 milligrams (mg) sodium
• Turkey breast: 99 mg sodium

To put these numbers in perspective, experts recommend that adults consume less than 2,300 mg of sodium per day. The American Heart Association recommends an even lower sodium intake goal, at 1,500 mg per day. Diets high in sodium can raise blood pressure and increase the risk of cardiovascular disease.

Deli-cut turkey provides a significant portion of your daily sodium intake (52%), making it a “high sodium food.” On the other hand, turkey breast does not contain much sodium (4% of the daily value), which classifies it as a “low sodium food”.

Which is better: deli turkey or turkey breast

Most people are better off choosing fully roasted meats, like turkey breast, rather than processed cold cuts, like deli turkey. This is especially the case if you’re watching your sodium intake, have moderate or high blood pressure, or have other risk factors for cardiovascular disease.

There is also evidence that processed meats, such as deli turkey, may increase the risk of colorectal cancer due to certain chemicals they contain. Most poultry meats, including turkey, contain synthetic or natural nitrates or nitrites, which serve as preservatives. These chemicals can damage the cells in your colon and rectum and may even become carcinogenic.

Beyond cancer and cardiovascular disease, research has also linked processed meat consumption to the following health problems:

• Cerebrovascular disease
• Death from any cause
• Mental disorders such as depression and anxiety
• Type 2 diabetes

Tips for Making Healthy Lunch Meat Choices

The next time you’re meal planning and want to include turkey meat, consider the following tips to help you make healthier choices:

• Avoid processed meats, such as deli meats or cold cuts.
• Avoid turkey meat that has been injected with fats, broths, salt water or saline solution.
• Check the nutrition label, paying attention to sodium levels as well as the presence of nitrates and nitrites.
• Choose skinless turkey or remove the skin before carving and serving the roast turkey.
• If you eat processed meats, such as deli turkey, ask for options with little or less sodium and little or no nitrates/nitrites.
• To add flavor, opt for salt-free seasonings, like herb and spice blends.

While these are all individual choices you can make to improve your diet, it’s important to remember that food choices are also a result of the society you live in. Many people live in a rapidly changing society that favors processed foods for convenience, making it even more difficult to make healthy choices.

The U.S. food supply system also highlights foods high in sodium and those containing preservatives. As a result, most Americans consume far more than the recommended daily sodium intake.

The Food and Drug Administration (FDA) is working to reduce sodium consumption in the food industry; however, in the meantime, pay attention to the nutrition label.