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How Many Calories are in a Smoked Turkey?

Smoked turkey is often used as a deli meat for sandwiches and finger foods. Turkey is typically a leaner meat and this affects the total calories in the smoked variety.

A typical serving size for sliced turkey breast is 2 oz. It contains 56 calories. A majority of these calories come from protein, at 40 calories per serving. Fat contributes 9 calories to the total and carbohydrates add 7 calories to the total per serving.

There are 515 mg per serving of smoked turkey. Smoked turkey contains small amount of calcium, iron, magnesium, potassium and zinc; however, it is an excellent source of phosphorous and contains 21 percent of the daily recommended value per serving.

Smoked turkey is a good source of protein and contains 10 g per serving. recommends consuming 50 to 175 g of protein a day in a healthy diet. Typically, more than one serving is used for a sandwich, which means that you should easily meet your daily protein needs if you are consuming multiple servings of smoked turkey. However, the sodium content is high. Sodium intake should be limited to 1,500 mg per day or less. One 2-oz. serving of smoked turkey contains 1/3 of this amount.

Calories in Smoked Turkey Breast

Smoked turkey breast is a lunchtime classic, offering flavor and versatility at home or on the go. But many people don't know that turkey breast also is low in calories and is a lean source of protein, making it a good choice for anyone who's watching her diet.

Smoked turkey breast contains 60 calories per 2-oz. serving. Turkey breast is low in calories and contains just 1 g of fat per 2 oz. A single serving also contains 9 g of protein. Protein is the most satiating nutrient, making lean sources of protein like turkey breast desirable for dieters trying to fill up on fewer calories.

To include smoked turkey breast in a healthy diet, try rolling it up with slices of low-fat cheese, chopping it and sprinkling it over a salad or stuffing it inside a whole-wheat pita pocket with spinach, tomatoes, mustard, onions and cheese.

Health Benefits of Smoked Turkey

A smoked turkey is either flavored with a product called liquid smoke or placed in a smoker, an appliance similar to a grill that cooks and infuses a smoked flavor into the meat. The smoking method adds the benefit of preserving the turkey meat. A smoked turkey can be stored in the freezer for up to six months. Smoked turkey provides a variety of nutritional benefits.

Smoked turkey provides a flavorful protein source to the diet without adding the saturated fat that contributes harmful blood triglycerides to the body's cardiovascular system. The fat content in one thick smoked turkey slice is 2.1 g, or 3 percent of the 65 g daily value you should get each day. The saturated fat value is only 0.6 g.

The protein content in smoked turkey is nutritionally significant. A thick slice provides about 12.3 g, or 25 percent of the 50 g daily requirement. Including at least 30 percent of calories per day from protein sources is essential to sustaining energy levels between meals. Protein slows the bloodstream's absorption of carbohydrates, preventing spikes in blood glucose levels that interfere with normal energy metabolism.

The smoked turkey calorie contribution is minimal. A thick slice contains only 68 calories, or 3 percent of a standard 2,000-calorie diet. The nutrient contribution of turkey is significant in relation to its calorie content. Smoked turkey is an example of the concept that you don't have to sacrifice flavor when reducing calories.

Smoked turkey is rich in essential minerals. A thick slice provides 89 mg of phosphorus, or 9 percent of the 1,000 mg daily value; 0.75 mg of iron, or 4 percent of the 18 mg daily requirement; and 1.3 mg of zinc, or 9 percent of the daily value. The minerals help build bones, transport oxygen throughout the body and help protect the immune system health, respectively.

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