Lunch meat, such as chicken, turkey, ham and roast beef, boasts a high protein content, providing amino acids that the body needs. However, these meats differ not only in terms of their protein content, but also in terms of fat and cholesterol, making some better choices than others.
Chicken
Three ounces of deli chicken contain 16.5 g of protein, providing 33 percent of the daily value based on a 2,000-calorie diet, according to LIVESTRONG.com MyPlate. It is relatively low in fat, with 2.3 g per 3 ounces, and also in cholesterol, with 45 mg, or 15 percent of the daily value. Less than 1 g of the fat is saturated fat, which should be avoided due to negative effects on blood cholesterol.
Turkey
Turkey breast provides less protein than chicken, with 12 g per 3 ounces. It is even lower in fat than chicken, with only 0.5 g in 3 ounces, according to LIVESTRONG.com MyPlate. It is also lower in cholesterol, with only 30 mg, or 10 percent of the daily value based on a 2,000-calorie diet, in 3 ounces. Turkey breast may be a good option if you are counting calories, as it boasts few calories due to its low fat content.
Ham
Ham is similar in protein content to chicken, with 16 g per 3 ounces, according to LIVESTRONG.com MyPlate. It is also similar in fat content, with 2.5 g per 3 ounces, of which 1 g is saturated. The cholesterol content, however, is significantly higher than that of chicken or turkey, with a whopping 150 mg per 3 ounces. Diets high in cholesterol have been associated with heart disease, so you should strive to limit it.
Roast Beef
Roast beef contains a large amount of protein, with 24 g per 3 ounces, according to LIVESTRONG.com MyPlate. In addition, it is slightly higher in fat than all of the other options mentioned, with 3 g per 3 ounces. Of this fat, 1.5 g are saturated. Although it is higher in fat than other lunch meat, it is relatively low in cholesterol, with 36 mg per 3 ounces.
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