3. Roast Beef
Roast beef deli meat contains slightly more fat than turkey or chicken, but it also provides valuable nutrients such as iron and zinc, which are important for immune function and oxygen transport in the body.
When purchasing roast beef, choosing reduced-sodium varieties can help lower your overall salt intake.
Nutritional values for about two slices (56 g) of reduced-sodium roast beef deli meat:
Calories: 64 kcal
Protein: 10.4 g
Total fat: 2 g
Saturated fat: 0.7 g
Carbohydrates: 0.3 g
Total sugars: 0.1 g
Sodium: 358 mg
Iron: 1 mg (about 6% of the Daily Value)
Zinc: 1.7 mg (about 16% of the Daily Value)
Roast beef can be a good option if you want a deli meat that provides additional minerals along with protein.
4. Lean Ham
Ham is a popular deli meat, but it must be chosen carefully because it can be high in sodium and fat. Some types of processed ham, especially canned ham, may contain particularly high levels of salt.
Opting for lean ham with the lowest sodium content is the best approach.
Nutritional values for about four slices (52 g) of lean (96% fat-free) ham deli meat:
Calories: 55.6 kcal
Protein: 18.7 g
Total fat: 2.1 g
Saturated fat: 0.6 g
Carbohydrates: 0.3 g
Total sugars: 0 g
Sodium: 492 mg
Lean ham can still fit into a balanced diet if consumed in moderation and paired with healthier foods like whole grains and vegetables.
5. Lean Beef Pastrami
Slices of deli meat arranged on a slate serving board
Pastrami tends to contain more sodium than some other deli meats, but lean varieties can still be a reasonable option if eaten occasionally.
Compared with highly processed meats such as pepperoni, bologna, or prosciutto, lean pastrami may contain less fat when you choose reduced-fat versions.
