Cold Cuts & Lunch Meat Calories

Lunch meat calories are primarily in the form of protein, but as the below nutritional information shows, beef and pork products like salami can have just as many calories from animal fat. Thinly sliced cold cuts are a staple ingredient in sandwiches, a simple way to eat lean cuts of baked or roasted turkey, chicken and ham, all of which have high nutritional value. Lunch meats can be high in calories, for example roast beef and various types of sausage, such as bologna. All varieties of lunch meats are commonly served as appetizers alongside sliced vegetables and cheese, as in an antipasto platter. Review the calorie chart to compare servings of popular cold cuts; the higher the calories, the higher the percentage of fat. Most cold cuts are made with the preservative sodium nitrate, the health effects of which are hotly debated. Also check the nutrition facts for artificial flavors, fillers like cornstarch, and added sugar. Although they aren’t typically sweet, deli meats often contain honey, maple syrup, or even high fructose corn syrup, as the nutrition label will show.

Baked Ham100g1 slice (21 g)1 oz. (28 g)343 cal1441 kJ
Beef Salami100g1 slice (10 g)1 oz. (28 g)375 cal1575 kJ
Boiled Ham100g1 slice (21 g)1 oz. (28 g)126 cal529 kJ
Bologna100g1 slice (23 g)1 oz. (28 g)247 cal1037 kJ
Bresaola100g1 slice (9 g)1 oz. (28 g)178 cal748 kJ
Capicola100g1 slice (21 g)1 oz. (28 g)110 cal462 kJ
Chicken Breast Fillet100g1 slice (21 g)1 oz. (28 g)79 cal332 kJ
Chopped Ham100g1 slice (28 g)1 oz. (28 g)180 cal756 kJ
Chorizo100g1 oz. (28.35 g)1 oz. (28 g)455 cal1911 kJ
Corned Beef100g1 slice (21 g)1 oz. (28 g)251 cal1054 kJ
Dutch Loaf100g1 slice (21 g)1 oz. (28 g)268 cal1126 kJ
Ham100g1 slice (23 g)1 oz. (28 g)145 cal609 kJ
Ham Sausage100g1 slice (23 g)1 oz. (28 g)164 cal689 kJ
Head Cheese100g1 slice (28 g)1 oz. (28 g)157 cal659 kJ
Hickory Ham100g1 slice (21 g)1 oz. (28 g)188 cal790 kJ
Honey Ham100g1 slice (22 g)1 oz. (28 g)122 cal512 kJ
Liverwurst100g1 slice (18 g)1 oz. (28 g)326 cal1369 kJ
Olive Loaf100g1 slice (23 g)1 oz. (28 g)232 cal974 kJ
Oven-Roasted Turkey Breast100g1 slice (21 g)1 oz. (28 g)104 cal437 kJ
Parma Ham100g1 slice (11 g)1 oz. (28 g)345 cal1449 kJ
Pastrami100g1 slice (29 g)1 oz. (28 g)133 cal559 kJ
Pepperoni100g1 slice (2 g)1 oz. (28 g)494 cal2075 kJ
Pimento Loaf100g1 slice (28 g)1 oz. (28 g)265 cal1113 kJ
Pork Roast100g1 slice (21 g)1 oz. (28 g)247 cal1037 kJ
Prosciutto100g1 slice (9 g)1 oz. (28 g)195 cal819 kJ
Roast Beef100g1 slice (21 g)1 oz. (28 g)267 cal1121 kJ
Salami100g1 slice (12.3 g)1 oz. (28 g)336 cal1411 kJ
Serrano Ham100g1 slice (15 g)1 oz. (28 g)300 cal1260 kJ
Smoked Ham100g1 slice (21 g)1 oz. (28 g)107 cal449 kJ
Smoked Turkey Breast100g1 slice (21 g)1 oz. (28 g)104 cal437 kJ
Summer Sausage100g1 slice (21 g)1 oz. (28 g)298 cal1252 kJ
Tongue100g1 slice (28 g)1 oz. (28 g)284 cal1193 kJ
Turkey Breast100g1 slice (21 g)1 oz. (28 g)104 cal437 kJ
Turkey Ham100g1 slice (21 g)1 oz. (28 g)126 cal529 kJ
Turkey Salami100g1 slice (23 g)1 oz. (28 g)152 cal638 kJ