Processed meats such as ham, turkey, salami, and other deli slices are a convenient option for sandwiches and quick meals. However, many deli meats are highly processed and often contain large amounts of sodium, saturated fat, preservatives, and additives.
Regularly consuming heavily processed meats has been linked to a higher risk of heart disease, high blood pressure, and certain types of cancer, particularly colorectal cancer. For this reason, nutrition experts recommend choosing deli meats that are leaner, less processed, lower in sodium, and free from nitrates whenever possible.
Below are some of the healthier deli meat options that can still provide protein while helping you limit excess fat and salt.
1. Turkey Breast
Oven-roasted turkey breast is widely considered one of the healthiest deli meats available. It is naturally lean, low in fat, and high in protein, making it a great option for people trying to maintain a balanced diet or support muscle health.
Turkey breast also tends to contain fewer calories than many other processed meats. Choosing low-sodium varieties can make it even healthier.
Nutritional values for about two slices (57 g) of low-sodium turkey breast deli meat:
Calories: 62 kcal
Protein: 12.4 g
Total fat: 0.5 g
Saturated fat: 0.1 g
Carbohydrates: 2 g
Total sugars: 2 g
Sodium: 440 mg
Because of its high protein content and low fat level, turkey breast is a common choice for athletes and people who want a nutritious sandwich filling.
2. Chicken Breast
Stack of deli meat slices on a wooden surface with a garnish of parsley
Chicken breast deli meat is another excellent lean option. It provides a good amount of protein while remaining relatively low in fat and calories.
To make the healthiest choice, look for reduced-sodium versions, since regular deli chicken can still contain a significant amount of salt.
Nutritional values for about two slices (56 g) of reduced-sodium chicken deli meat:
Calories: 55 kcal
Protein: 9.7 g
Total fat: 1 g
Saturated fat: 0.3 g
Carbohydrates: 1.6 g
Total sugars: 0.4 g
Sodium: 433 mg
Chicken breast deli meat works well in salads, wraps, and sandwiches and can be part of a healthy, protein-rich meal.
