Ham, turkey, sliced, extra lean, prepackaged or deli

Ham, turkey, sliced, extra lean, prepackaged or deli is a widely consumed processed poultry product made by curing and processing turkey meat—often thigh and breast—into thin slices suitable for sandwiches, wraps, salads, and quick meals. Although labeled as “ham,” turkey ham contains no pork and is instead a poultry alternative developed to mimic the flavor and texture of traditional pork ham while offering a leaner profile. Historically, ham has roots in cured pork products dating back thousands of years, but turkey ham emerged as a modern adaptation aligned with consumer demand for leaner processed proteins. Turkey ham is produced by grinding, seasoning, curing, and then cooking or smoking turkey meat before slicing. The processing often involves additives such as salt, nitrites, and spices to enhance flavor and shelf stability. Variations include “extra lean” or “low‑sodium” options targeted at health‑conscious consumers and products that may be smoked, flavored with herbs, or sugar‑free. Turkey ham is distinct from fresh turkey breast or turkey lunch meat primarily because of the processing involved. Processing includes curing (often with nitrites), which gives the meat its characteristic pink color and extends shelf life but also introduces higher sodium content. Extra lean varieties are made with less added fat, aiming to provide high protein with reduced calories and saturated fat. Turkey ham’s popularity surged when health trends began favoring lower‑fat proteins over traditional red meats and fatty deli selections. Today, turkey ham is a staple in delis, grocery stores, and prepared meals. However, its processed nature sets it apart from unprocessed poultry in terms of nutrition and health considerations. Despite being a lean source of animal protein, turkey ham is not equivalent to fresh turkey meat in terms of processing load, additives, and sodium content—a factor important for long‑term health outcomes. Varieties available in the marketplace range from prepackaged branded slices to freshly sliced options at deli counters. Nutritionally, extra lean turkey ham provides substantial protein with modest calories relative to portion size, contributing to muscle maintenance and satiety in balanced diets. Yet, aspects such as high sodium and occasional preservatives warrant attention when integrating it into regular eating patterns. Culturally, turkey ham fits into multiple dietary practices, including Western sandwich traditions, high‑protein meal plans, and low‑carbohydrate diets. Its convenience, shelf stability, and mild flavor make it a versatile choice in culinary applications, but consumers should be aware of its processed status compared to whole, unprocessed poultry sources.

The nutrition profile of turkey ham reveals several key attributes when assessed per typical deli serving (138 g). It is a protein‑forward food delivering approximately 27 g of protein, which supports muscle synthesis and maintenance in adults across age groups. This protein content comprises high‑quality essential amino acids necessary for bodily repair and metabolic functions. In contrast to many traditional processed meats, the “extra lean” designation indicates a relatively modest total fat content (~8 g) and minimal saturated fat (~0.69 g), suggesting it contributes less to saturated fat intake compared to standard cured pork ham varieties. From a micronutrient standpoint, turkey ham provides essential minerals such as potassium (~413 mg), iron (~1.9 mg), phosphorus, and selenium—nutrients vital for electrolyte balance, oxygen transport, bone health, and antioxidant defense. Selenium in particular is crucial for thyroid hormone metabolism and immune support. B‑vitamin levels—including niacin, riboflavin, and vitamin B6—contribute to energy metabolism and neurological health, although turkey ham is not a rich source of vitamins A, C, or D. Folate content is modest at ~8.3 mcg. One of the most striking aspects of turkey ham is its sodium content. At ~1432 mg per serving, it delivers more than half the recommended daily limit for sodium in many dietary guidelines, which can significantly influence blood pressure and fluid balance if consumed frequently. Because there is no dietary fiber and the carbohydrate content is negligible, turkey ham fits low‑carbohydrate and ketogenic eating patterns but lacks the fiber and phytonutrients found in plant‑based protein sources. While the protein and mineral profile makes it valuable for certain dietary goals like high‑protein and low‑carb meals, its high sodium and processing add complexity to its overall nutritional evaluation. When comparing turkey ham to other deli meats or unprocessed poultry, the trade‑offs become evident. Compared to unprocessed turkey breast, turkey ham offers similar protein but with higher sodium and potential preservatives. Compared to pork ham, turkey ham is generally leaner with less saturated fat but still carries processed meat concerns. Consumers aiming to balance lean protein intake with lowered processed food consumption may alternate turkey ham with fresh grilled turkey or chicken breast to diversify nutrient intake while mitigating potential health risks associated with frequent processed meat consumption.

Turkey ham, as a lean processed poultry option, offers several nutritional advantages when consumed judiciously within diverse dietary patterns. Notably, its high protein content (~27 g per serving) supports muscle repair, satiety, and weight management strategies. Several observational studies show that adequate high‑quality protein intake is positively associated with preservation of lean body mass during weight loss and aging. Moreover, turkey ham contributes micronutrients such as selenium, an essential trace element that functions as a cofactor for antioxidant enzymes like glutathione peroxidase. Adequate selenium status supports immune competence and thyroid health. B‑vitamins including niacin and riboflavin present in turkey ham play roles in energy metabolism and nervous system maintenance. However, the broader category of processed meats—including turkey ham—has been studied extensively for health implications beyond individual nutrients. Meta‑analyses and systematic reviews consistently observe associations between regular consumption of processed meats and increased risk of chronic diseases such as colorectal cancer, type 2 diabetes, and cardiovascular disease. The International Agency for Research on Cancer (IARC) classifies processed meat as Group 1 carcinogenic to humans, indicating sufficient evidence that processed meat intake causes colorectal cancer. This classification is based on a large body of epidemiological research linking processed meat consumption with cancer risk, even at moderate levels of intake. The mechanisms behind this association may involve the formation of carcinogenic N‑nitroso compounds from nitrites used in curing, high sodium load influencing blood pressure, and possibly advanced glycation end products formed during processing and heat treatment. While turkey ham may be lower in saturated fat and calories compared to some red processed meats, the processing itself introduces factors—such as additives and high sodium—that may attenuate or negate some potential health benefits found in fresh turkey meat. Evidence from health authorities suggests that replacing processed meats with unprocessed lean proteins like grilled poultry, fish, legumes, and nuts is associated with lower risk of chronic disease outcomes. Therefore, turkey ham can be considered a valuable source of protein and certain minerals when consumed occasionally as part of a balanced diet but should not dominate sources of protein in long‑term eating patterns where unprocessed options provide broader health advantages.

Source: USDA FoodData Central (FDC ID: 168092)