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Smoked deli meat Calories
Protein-rich processed meat, but typically high in sodium and saturated fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 slice (medium) of Smoked deli meat (45 g) has 113 calories. That works out to 250 calories per 100 g. It contains 0.9 g of carbs, 7.4 g of protein, 8.8 g of fat and 0 g of fiber. Its 0.5 µg of B12 covers 23% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Smoked deli meat Nutrition Facts
Selected: 3 slice (medium) · 45 g
113
KCAL / 45G
Carbs
0.9g
· 0% DV
Protein
7.4g
· 15% DV
Fat
8.8g
· 11% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 26% · Fat 71%
Smoked deli meat nutrition facts table · 3 slice (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 495 mg | 22% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 7.4 g | 15% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 3 Slices of Smoked deli meat?
| Serving | Amount | Calories |
|---|---|---|
| 3 slice (medium) | 45 g | 113 kcal |
| 1 slice (thin) | 15 g | 38 kcal |
| 1 ounce (medium) | 28 g | 70 kcal |
| 1 serving (small) | 60 g | 150 kcal |
| 5 slice (thick) | 75 g | 188 kcal |
| 100 g | 100 g | 250 kcal |
| 1 serving (medium) | 100 g | 250 kcal |
| 1 cup (chopped) | 120 g | 300 kcal |
| 1 serving (large) | 150 g | 375 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Smoked deli meat
What is smoked deli meat, and how is it made?
Smoked deli meat is sliced meat flavored with smoke, often after salting or curing. Some varieties are cooked as well, while others are cold-smoked and remain uncooked; the meat and processing method vary by product.
Is smoked deli meat already cooked?
Not always. Some smoked deli meat is cooked and ready to eat, while cold-smoked or cured varieties may not be. Look for the product’s cooking or ready-to-eat instructions before serving it without further preparation.
Can you eat smoked deli meat cold?
Yes, you can eat smoked deli meat cold if it is labeled ready to eat. It works in sandwiches or salads straight from the package; cook products that are not marked ready to eat according to their instructions.
How long does smoked deli meat last after opening?
Keep opened smoked deli meat refrigerated in a sealed container and follow the package’s after-opening guidance. Discard it if it develops an unusual smell, slimy surface, or unexpected discoloration, and do not leave it unrefrigerated for extended periods.
Can you freeze smoked deli meat?
Yes, smoked deli meat can be frozen. Divide it into portions, wrap it airtight, and thaw it in the refrigerator when needed. Freezing may change the texture, and thawed meat should not be refrozen.
Is smoked deli meat safe to eat during pregnancy?
During pregnancy, heat smoked deli meat until steaming hot rather than eating it cold. Refrigerated ready-to-eat meats can carry listeria; ask your healthcare professional for advice specific to your pregnancy.
What is the difference between smoked deli meat and pastrami?
Smoked deli meat describes sliced meat flavored with smoke, whereas pastrami is typically cured, seasoned with spices, and smoked. Pastrami has a characteristic peppery crust and flavor; smoked deli meat can refer to many meats and styles.
How do you serve smoked deli meat in a sandwich?
Layer smoked deli meat with fresh vegetables and a mild spread in bread, or warm it briefly for a hot sandwich. Since it can be salty, choose unsalted fillings and avoid piling on other salty cured meats.
Is smoked deli meat high in sodium?
Yes, smoked deli meat is often high in sodium because salt is commonly used in curing and preservation. If you are limiting salt, use a smaller amount and balance the meal with fresh, unsalted ingredients.
How can you tell if smoked deli meat has gone bad?
Spoiled smoked deli meat may smell sour or unpleasant, feel slimy, or show unusual discoloration. Discard it if you notice these signs; a normal appearance does not make meat safe if it was stored improperly.
Smoked deli meat Vitamins & Minerals
Vitamins
B12
0.54µg · 23% DV
B3
2.16mg · 14% DV
B1
0.16mg · 13% DV
B2
0.09mg · 7% DV
Minerals
Sodium
495mg · 22% DV
Selenium
9.9µg · 18% DV
Phosphorus
81mg · 12% DV
Zinc
1.22mg · 11% DV
Potassium ⭐
117mg · 3% DV
Smoked deli meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smoked deli meat
To burn the 113 calories in 3 slice (medium) (45 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Smoked deli meat?
Smoked deli meat is thinly sliced meat that has been seasoned and smoked; it may be made from beef, turkey or other meats, so its flavour and texture vary by type and preparation. It is usually sold ready to eat and served cold.
In sandwiches and packed lunches, it pairs easily with cheese, mustard, salad leaves or pickles; it can also be added to a breakfast plate. It provides protein—16.5 g per 100 g—but is typically high in sodium and saturated fat. Use a few slices with plenty of vegetables for a lighter meal.
How Nutritious Is Smoked deli meat?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Smoked deli meat Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Smoked deli meat Contain Allergens?
No known major allergens
Which Diets Is Smoked deli meat Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Smoked deli meat Fat Profile
SATURATED
3.24g
MONOUNSATURATED
3.69g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 20.3:1
Above the ideal 4:1 (20.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.