Processed meats include common deli items such as ham, turkey, roast beef, pastrami, hot dogs, and bacon. These products are made from red meat or poultry that has been preserved through methods like salting, curing, fermenting, smoking, or the addition of chemical preservatives to extend shelf life and enhance flavor.

While convenient and flavorful, processed meats are often high in sodium and saturated fat. Frequent consumption has been linked to an increased risk of certain cancers, cardiovascular disease, and high blood pressure. Choosing less-processed, nitrate-free, low-fat, and reduced-sodium options can help lower these risks and support better overall health.

Below are some of the leaner and relatively healthier deli meat options, along with their nutritional profiles.

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1. Turkey Breast

Oven-roasted turkey breast is widely considered the leanest deli meat available. It is low in fat, relatively low in calories, and high in protein, making it a popular choice for weight management and muscle maintenance.

Approximately 2 slices (57 grams) of low-sodium turkey breast deli meat provides:

• 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

Turkey breast is especially suitable for those seeking a high-protein, low-fat option, but sodium content should still be monitored.

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2. Chicken Breast

Chicken breast deli meat is another lean, protein-rich choice. It contains slightly more fat than turkey breast but remains a healthy option, particularly when reduced-sodium varieties are selected.

About 2 slices (56 g) of reduced-sodium chicken deli meat contains:

• 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 works well for sandwiches and salads while keeping fat intake relatively low.

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3. Roast Beef

Roast beef deli meat contains more fat than poultry-based options, but it also provides important minerals such as iron and zinc, which support oxygen transport and immune function.

Approximately 2 slices (56 g) of reduced-sodium roast beef deli meat provides:

• Calories: 64.4 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 (6% DV)

• Zinc: 1.7 mg (16% DV)

Choosing reduced-sodium versions helps make roast beef a more balanced option.

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4. Lean Ham

Ham is a popular deli meat but often contains high levels of sodium and fat, especially canned or heavily cured varieties. Selecting lean, minimally processed ham with the lowest sodium content is essential.

About 4 slices (52 g) of lean (96% fat-free) ham deli meat contains:

• 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

Although high in protein, ham should be eaten in moderation due to its sodium content.

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5. Lean Beef Pastrami

Pastrami tends to be higher in sodium compared to other deli meats, but it still contains less fat than items such as pepperoni, bologna, or prosciutto. Lean varieties offer a better nutritional profile.

About 6 slices (57 g) of lean (96% fat-free) beef pastrami contains:

• Calories: 54.2 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

Due to its sodium level, pastrami is best consumed occasionally rather than daily.

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How to Choose Healthier Deli Meats

Selecting healthier deli meats is possible by following these practical tips:

• Look for lean cuts: Many deli meats are high in fat. For example, salami contains about 5.7 g of fat per slice. Leaner choices include turkey breast, chicken breast, roast beef, and low-fat ham.

• Choose whole cuts: Whole cuts like oven-roasted turkey breast are less processed than reformed products such as turkey ham, which often contain additives and mixed meat parts.

• Select low-sodium varieties: Check labels for “low sodium” or “reduced sodium,” and compare nutrition facts to choose the option with the least salt.

• Opt for nitrate-free options: Some deli meats are preserved without synthetic nitrates or nitrites. Minimally processed meats, such as freshly roasted turkey or chicken, are preferable.

• Choose certified organic products: Organic deli meats do not contain chemical preservatives, synthetic nitrates, antibiotics, or added hormones.

• Buy products with fewer additives: Look for short ingredient lists with simple components like meat, water, and salt.

• Pay attention to serving size: Higher-fat deli meats often have smaller serving sizes, which can increase calorie intake if portions are exceeded.

• Review nutrition labels carefully: Protein, fat, carbohydrate, and sugar content vary widely. Lean options are ideal for those with higher protein or weight-management goals.

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What to Avoid When Buying Deli Meats

When shopping for deli meats, it’s best to limit or avoid:

• High-sodium meats: Salami, bologna, and pepperoni often exceed 600 mg of sodium per serving and should be consumed sparingly.

• Nitrate-cured meats: Synthetic nitrates and nitrites can form nitrosamines, compounds associated with an increased risk of cancer and heart disease when consumed in excess.

• Products with long ingredient lists: Deli meats containing artificial colors, flavorings, and added sugars are less desirable than those with simple ingredients.

The American Heart Association recommends limiting processed meat consumption to fewer than two servings per week as part of a heart-healthy diet.