Processed meats include deli options such as turkey, chicken, ham, roast beef, pastrami, bacon, and hot dogs. These meats are preserved through methods like curing, salting, smoking, fermenting, or adding chemical preservatives.

While processed meats are convenient and flavorful, they are often high in sodium and saturated fat. Regular consumption has been linked to an increased risk of heart disease and certain cancers. Choosing leaner, lower-sodium, and minimally processed deli meats can help reduce these risks.

Turkey Breast

Lean And High In Protein
Oven-roasted turkey breast is one of the leanest deli meats available. It provides a high amount of protein with very little fat, making it a smart option for sandwiches and snacks.

About 2 slices (57 grams) of low-sodium turkey breast typically provide:
Calories: ~62
Protein: ~12 grams
Total fat: ~0.5 grams
Saturated fat: ~0.1 grams
Sodium: ~440 milligrams

Chicken Breast

Low Fat And Versatile
Chicken breast deli meat is another lean choice that offers quality protein with minimal fat. Reduced-sodium versions are preferable for heart health.

About 2 slices (56 grams) of reduced-sodium chicken breast contain:
Calories: ~55
Protein: ~10 grams
Total fat: ~1 gram
Saturated fat: ~0.3 grams
Sodium: ~430 milligrams

Roast Beef

Rich In Iron And Zinc
Roast beef deli meat contains slightly more fat than poultry options, but it offers important minerals such as iron and zinc. Choosing reduced-sodium versions helps limit salt intake.

About 2 slices (56 grams) of reduced-sodium roast beef provide:
Calories: ~64
Protein: ~10 grams
Total fat: ~2 grams
Saturated fat: ~0.7 grams
Sodium: ~360 milligrams

Lean Ham

High Protein But Watch Sodium
Ham is a popular deli meat, but many varieties are high in sodium. Lean, low-sodium options are better choices.

About 4 slices (52 grams) of lean, fat-free ham contain:
Calories: ~56
Protein: ~19 grams
Total fat: ~2 grams
Saturated fat: ~0.6 grams
Sodium: ~490 milligrams

Lean Beef Pastrami

Lower Fat But Sodium Is Higher
Lean pastrami contains less fat than many other deli meats but tends to be higher in sodium. It can be enjoyed occasionally in moderation.

About 6 slices (57 grams) of lean beef pastrami provide:
Calories: ~54
Protein: ~11 grams
Total fat: ~0.6 grams
Saturated fat: 0 grams
Sodium: ~575 milligrams

How To Choose Healthier Deli Meats

Look For Lean Cuts
Choose turkey breast, chicken breast, roast beef, or low-fat ham instead of salami, bologna, or pepperoni.

Choose Whole Cuts
Whole cuts such as oven-roasted turkey breast are less processed than formed meats like turkey ham.

Select Low-Sodium Options
Check nutrition labels and choose products labeled “low sodium” or “reduced sodium.”

Opt For Nitrate-Free Products
Nitrate-free deli meats avoid synthetic preservatives that can form harmful compounds in the body.

Limit Additives
Choose deli meats with short ingredient lists and minimal added sugars, flavorings, or colorings.

What To Avoid When Buying Deli Meats

Very High Sodium Products
Avoid deli meats with more than 600 milligrams of sodium per serving.

Nitrate-Cured Meats
Processed meats cured with synthetic nitrates may increase cancer and heart disease risk when consumed frequently.

Highly Processed Varieties
Limit meats with long ingredient lists, artificial additives, and sweeteners.

Health organizations recommend limiting processed meat intake to no more than a few servings per week.