Nutritional values for about six slices (57 g) of lean (96% fat-free) beef pastrami:
Calories: 54 kcal
Protein: 11.2 g
Total fat: 0.6 g
Saturated fat: 0 g
Carbohydrates: 0.8 g
Total sugars: 0 g
Sodium: 576 mg
Because of the relatively high sodium content, pastrami is best eaten occasionally rather than daily.
How to Choose Healthier Deli Meats
Making better choices when buying deli meat can significantly improve the nutritional quality of your meals. Here are several helpful tips:
Look for Lean Cuts
Many deli meats are high in fat. For example, salami contains about 5.7 g of fat in a single slice, which can quickly add up.
Better options include:
Turkey breast
Chicken breast
Roast beef
Lean ham
These provide protein while keeping fat levels relatively low.
Choose Whole Cuts of Meat
Whole cuts, such as oven-roasted turkey breast, are usually less processed than products like turkey ham.
Turkey ham, for example, is typically cured and flavored to imitate traditional ham and may contain multiple parts of the turkey rather than just the breast.
Whole cuts tend to contain fewer additives and more natural ingredients.
Look for Low-Sodium Labels
Many deli meats contain high amounts of sodium, which can contribute to high blood pressure and heart disease.
Look for labels such as:
“Low sodium”
“Reduced sodium”
Always check the nutrition label and choose options with the lowest sodium content.
Choose Nitrate-Free Options
Nitrates are commonly added to deli meats to improve color, flavor, and shelf life and to prevent bacterial growth.
However, nitrates can form nitrosamines, compounds that are considered carcinogenic when consumed in high amounts.
Whenever possible, choose nitrate-free or minimally processed deli meats, such as freshly roasted turkey or chicken from the deli counter.
Choose Organic Options When Possible
Certified organic deli meats cannot contain:
Synthetic nitrates or nitrites
Antibiotics
Artificial preservatives
Added hormones
These products may offer a cleaner ingredient profile.
Look for Short Ingredient Lists
Many deli meats contain additives such as:
Artificial coloring
Flavor enhancers
Preservatives
Added sugars
The healthiest options usually contain simple ingredients, such as:
Meat
Salt
Water
What to Avoid When Buying Deli Meat
Certain deli meats are significantly less healthy and should be limited or avoided.
High-Sodium Meats
Processed meats like salami, bologna, and pepperoni often contain extremely high sodium levels.
Avoid products with more than 600 mg of sodium per serving whenever possible.
Meats Cured with Nitrates
Although nitrates naturally occur in some foods like vegetables, the synthetic nitrates used in processed meats may increase health risks when consumed frequently.
Research suggests that high consumption of processed meats may increase the risk of colon cancer and cardiovascular disease.
Deli Meats with Too Many Additives
If the ingredient list is long and full of unfamiliar chemicals, it may be best to choose another option.
The healthiest deli meats typically contain minimal processing and fewer added ingredients.
Final Thoughts
Deli meats can be a convenient and protein-rich addition to meals, but the type you choose matters. Lean, low-sodium options such as turkey breast, chicken breast, roast beef, and lean ham are generally healthier choices.
Whenever possible, select deli meats that are minimally processed, nitrate-free, and made with simple ingredients. Pair them with whole grains, vegetables, and healthy fats to create balanced meals that support long-term health.
