Deli meat has long been a staple for lunch, but honestly, not all cold cuts are created equal. Some, like turkey or chicken, are packed with protein and can make lunch preparation pretty simple. Others, however, are loaded with sodium and saturated fats—some even have hidden sugars.
So, how do you differentiate between the good and the bad? We consulted a few dietitians to help you navigate your deli meat choices for better sandwiches.
Are all deli meats carcinogenic?
Processed meats, from bacon to bologna, have had a bad reputation since 2015. The reason? The WHO categorized red and processed meats as Group 1 carcinogens, citing that there’s “sufficient evidence from epidemiological studies linking processed meat to colorectal cancer.”
Even with this classification, it doesn’t mean you need to give up deli meats entirely. “You can include deli meats in a healthy diet in moderation,” says Kayla Farrell, a dietitian from Chicago. She suggests limiting your intake to about 2 ounces—roughly 3-4 slices—once a week or less.
Whether you’re having ham and cheese daily or just once in a while, Emily Villaseca, a dietitian in Dallas, reminds us to consider the bigger picture.
“Yes, the ‘carcinogen’ headlines grab attention, but they don’t reflect the full story,” she explains. “The WHO classifications focus on the strength of evidence rather than the actual level of risk.” So, feel free to indulge in that turkey club or Reuben, just perhaps not every day.
What to look for in deli meats
Villaseca advises paying more attention to the ingredient list and Nutrition Facts rather than just the flashy claims on the packaging. Ingredients like “natural” or “nitrate-free” are often unregulated. So, turning over the package is essential.
“Choose lean meats like turkey breast or ham to keep saturated fats low,” recommends Farrell. “For sodium, look for options labeled ‘no salt added’ with less than 100 mg per serving. Watch out for added sugars, too.”
Sue-Ellen Anderson-Hayes, a dietitian from Boston, suggests a practical tip: check the % Daily Value (DV) on the Nutrition Facts label. “Opt for items with 5% DV or less for fat, sodium, and added sugars,” she notes. Essentially, if the number is low, it’s a better choice.
Dietitians’ ranking of popular deli meats
Farrell and Villaseca ranked the top deli meats sold in the U.S. by sales, focusing on sodium, protein, fat, and overall nutrition for a 2-ounce serving.
- Turkey Breast:
- Protein: 10 g
- Sodium: 450 mg
- Fat: 1 g (lowest on the list)
Turkey breast is a favorite among health-conscious eaters, often tying with chicken for the highest rank.
“Always look for low-sodium options,” Villaseca advises. Terms like ‘low sodium’ or ‘no added salt’ are regulated and indicate a healthier choice.
2. Chicken Breast:
- Protein: 10 g
- Sodium: 400 mg
- Fat: 2 g
Chicken is also a lean choice but might need some herbs or veggies for extra flavor.
3. Roast Beef:
- Protein: 17 g
- Sodium: 350 mg
- Fat: 2 g
This is one of the leaner choices among red meats, perfect for those craving something hearty without the added richness.
4. Honey Ham:
- Protein: 10 g
- Sodium: 570 mg
- Fat: 2.5 g
While still fairly lean, honey ham can contain 2-3 grams of sugar. “Check various brands for the lowest sodium content,” Villaseca suggests.
5. Pastrami:
- Protein: 12 g
- Sodium: 604 mg
- Fat: 3.3 g
Pastrami offers good flavor and protein but is on the higher side for fat and sodium.
6. Corned Beef:
- Protein: 15 g
- Sodium: 765 mg
- Fat: 8 g (including 3 g saturated fat)
This option is quite salty, so it’s best reserved for occasional treats.
7. Capicola:
- Protein: 10 g
- Sodium: 540 mg
- Fat: 12 g
This isn’t just a sandwich filler but a flavorful Italian charcuterie option best paired with cheese and crackers.
8. Sopressata:
- Protein: 12 g
- Sodium: 960 mg
- Fat: 14 g
Villaseca notes that if it’s your snacking choice, balance it out with fiber-rich sides like whole grains or fruit.
9. Salami:
- Protein: 12 g
- Sodium: 995 mg
- Fat: 18 g
With a long shelf life, salami is perfect for road trips or hikes, best paired with hydrating fruits.
10. Bologna:
- Protein: 7 g
- Sodium: 750 mg
- Fat: 16 g
Bologna tends to be lower in protein while being higher in fat and sodium compared to others. “It’s often one of the more budget-friendly options,” says Farrell.
