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Love it, Like it, Hate it: Deli Meat

Deli meats make it easy to grab protein on the go, from sandwiches to wraps or even just rolled up, plain.  But check labels closely, or you just might be getting a hefty dose of surprise ingredients. Get the Skinny on Molly’s top picks and worst bets in today’s Love it, Like it, Hate it!

 

  • Check ounces on label to be sure you’re comparing similar serving sizes
  • Check carb-to-protein ratio – look for not more than 2 grams carbs for every 12 grams protein
  • Keep sodium in check – look for <200 mg sodium per 2 ounces, if need lower-sodium diet
  • Look for no added nitrites/nitrates – linked to increased risk of heart disease & certain cancers.

 

 

LOVE IT!

 

Diestel Turkey Ranch No Salt Added Fresh Roasted Turkey Breast

  • Per 2 oz serving: 60 calories, 20 mg sodium, 0 grams carbs, 14 grams protein
  • Ingredients: organic turkey breast

 

 

LIKE IT!

 

Applegate Naturals Oven Roasted Turkey Breast

  • Per 2 oz serving: 50 calories, 360 mg sodium, 0 grams carbs, 12 grams protein
  • Ingredients: turkey breast, water, 2% or less of salt, carrageenan (from seaweed)

 

Columbus Reduced Sodium Oven Roasted Turkey Breast

  • Per 2 oz serving: 60 calories, 340 mg sodium, 1 grams carbs, 13 grams protein
  • Ingredients: turkey breast, turkey broth, 2% or less of vinegar, rice starch, salt, brown sugar, carrageenan (from seaweed), yeast extract, cultured celery juice powder, citrus extract, garlic powder

 

Tofurky Deli Slices

  • Per 2 oz serving: 100 calories, 300 mg sodium, 6 grams carbs, 3 grams fiber, 13 grams protein
  • Ingredients: Vital wheat gluten, organic tofu, shoyu soy sauce, non-GMO canola oil, natural vegan flavors, white bean flour, garbanzo bean flour, lemon juice, onion, celery…

 

 

HATE IT!

 

Oscar Meyer NATURAL Slow Roasted Turkey Breast

  • Per 2 oz serving: 60 calories, 400 mg sodium, 1 gram carbs, 10 grams protein
  • Ingredients: turkey breast, water, cultured dextrose, contains less than 2% of potato starch, salt, honey, vinegar, cultured celery juice, cherry powder.

 

Oscar Mayer DeliFresh Mesquite Smoked Turkey Breast

  • Per 2 oz serving: 50 calories, 520 mg sodium, 3 grams carbs, 9 grams protein
  • Ingredients: turkey breast, water, cultured dextrose, contains less than 2% of modified cornstarch, salt, sugar, vinegar, cultured celery juice, sodium phosphates, carrageenan, cherry powder, lemon juice solids. coated with seasonings black pepper, white pepper, paprika, chili powder, salt.

 

Land O’ Frost Rotisserie Seasoned Turkey Breast

  • Per 2 oz serving: 80 calories, 600 mg sodium, 3 grams carbs, 10 grams protein
  • Ingredients: turkey breast, water, white turkey, contains less than 2% of vinegar, potato starch, sugar, carrageenan (from seaweed), flavorings, paprika, parsley, citric acid, malic acid, cultured celery juice powder, cherry powder

 

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Want more from Molly?  Click here to sign up for Nutrition Bites, her weekly e-newsletter with links to her Get the Skinny TV segments here on WGNO, and her weekly column in NOLA.com|The Times-Picayune!   And you can follow Molly on Facebook, Twitter, & Instagram:  @MollyKimballRD