Key takeaways:
Deli meat is processed meat, and large studies link processed meats to an increased risk of heart disease.
This doesn’t mean deli meat is always bad. Certain deli meats can still be a convenient option for high-quality protein. Some of the healthiest deli meats to choose include turkey, chicken, lean ham, or roast beef.
Try to choose deli meats low in additives, preservatives, and sodium. Look for sodium below 300 mg per 2 oz serving.
Mention processed food, and deli meat may be one of the first examples that comes to mind. Processed foods are getting lots of attention because of growing evidence about their potential health risks. Still, deli meat remains a staple in U.S. diets. On average, U.S. adults eat about 8 lbs of sliced lunch meat per year. So you may be wondering how to make your lunchtime sandwich a little more nutritious. Below we’ll take a look at the healthiest deli meats.
Is lunch meat bad for you?
Deli meat isn’t always bad for you. It depends on what you choose, and how much of it you eat.
Deli meat is a type of processed meat. And research has linked higher processed meat intake with several health risks. For example, a large study of over 100,000 people found that eating more processed meat was linked with higher rates of death and heart disease. And an additional body of research suggests that processed meat increases your risk of colorectal cancer.
Part of the reason processed meats are linked with negative health effects may be the ingredients they contain. Some additives are used for preservation, while others improve flavor, texture, or appearance:
Sodium is used to prevent the growth of harmful bacteria. But too much salt in your diet can increase the risk of conditions like high blood pressure, heart disease, and stroke. What’s more, deli meats are often served alongside other high-sodium foods like cheese, chips, and soda.
Nitrates are often added to deli meat to extend shelf life and preserve color. Under certain conditions, nitrates can form nitrosamines, compounds that have been linked to cancer risk.
Carrageenan is a food additive that acts as a binder. It helps improve sliceability.
MSG, or monosodium glutamate, is used to enhance flavor.
Sugars are sometimes used to improve flavor.
Caramel coloring is often added to processed meat to make it look more appealing.
Keep in mind that processed meat includes more than just deli meats. A processed meat is any meat that’s preserved through smoking, salting, or curing — or by adding other ingredients. It also includes meat products like bacon, pepperoni, and hot dogs. There haven’t been any studies that look at the health effects of deli meat alone.
Does deli meat have nutritional benefits?
Despite its drawbacks, deli meat can still provide nutrition. Leaner cuts of lunch meat provide high-quality protein for a low amount of calories, fat, and carbohydrates.
For example, a sandwich made with deli meat can be a convenient way to get:
Protein
Whole grains from the bread
Fiber-rich toppings like lettuce and tomatoes
One study found that people who ate deli meat had higher intake of important nutrients like protein, calcium, and potassium. But these people also had more sodium and saturated fat in their diets.
So, like most foods, deli meat can be good or bad for you, depending on many different factors. This is why it can help to know which are the healthiest deli meats to choose.
Healthiest deli meats
All deli meat provides protein with minimal carbohydrates. But there’s a wide variety in the amount of saturated fat, sodium, and additives among different types and brands. The following four deli meats are likely to be your healthiest options.
1. Oven-roasted turkey breast
Turkey tops the charts in popularity. This is a good thing, given it's a very lean type of deli meat.
A 2 oz serving of oven-roasted turkey breast contains:
60 calories
11 g of protein
0 g of carbohydrates
Less than 1 g of fat
Variable sodium (330 mg to 600 mg)
Turkey pairs well with both sweet and savory flavors. Consider adding dried figs or fig jelly, spinach, and brie cheese to elevate your sandwich.
2. Lean ham
Ham comes in close second in popularity. But it can be a bit trickier to know the healthiest option. That’s because brands of ham deli meat vary quite a bit when it comes to nutrition.
Uncured ham means that it was cured without artificial ingredients. For people who are looking to reduce food additives, this may be desirable. But using natural methods of curing adds extra sodium. If you can, choose ham that has less than 300 mg of sodium per serving.
A 2 oz serving of lean ham contains:
61 calories
10 g of protein
0 g of carbohydrates
2 g of fat
Variable sodium (300 mg to 600 mg)
3. Chicken breast
Sliced chicken breast is another lean deli meat that’s often lower in sodium than other options. And it can be used with many different types of condiments and flavors — from herb to barbeque to buffalo.
A 2 oz serving of chicken breast deli meat contains:
60 calories
11 g of protein
1 g of carbohydrates
Less than 1 g of fat
Variable sodium (250 mg to 520 mg)
For a nutritious and flavorful option, try a sandwich with sliced chicken breast, mashed avocado, and roasted vegetables.
4. Roast beef
Roast beef is often made from a flavorful cut of beef called “eye of round” that can be relatively lean. Also, because it’s red meat, roast beef usually has more iron than poultry-based deli meats.
Many roast beef deli meats contain caramel coloring to make them look more appealing in the package. But not all of them do. Check the ingredients list if you want to avoid it. Products with simpler ingredient lists — such as beef, water, salt, and pepper — are less likely to contain added coloring.
A 2 oz serving of roast beef deli meat has:
65 calories
11 g of protein
2 g of fat
Less than 1 g of carbohydrates
1 mg of iron (6% of the daily value, or DV)
Variable sodium (250 mg to 500 mg)
Roast beef pairs well with garlic, arugula, and tomato.
Tips for choosing healthier deli meats
No matter which type of deli meat you prefer, the following tips can help you make it part of a balanced diet.
Consider the sodium content
A good rule of thumb is to look for deli meat with less than 300 mg of sodium per serving.
Look for natural or organic brands
Natural or organic deli meats may have shorter ingredient lists and fewer additives such as preservatives, or artificial colors or flavors. But these labels don’t automatically mean a product is low in sodium or saturated fat. Always check the nutrition facts label and ingredients list before buying.
Limit how often you eat it
Enjoy deli meat once or twice per week. And don’t forget about other sandwich options, like:
Tuna salad
Eggs or egg salad
Caprese-style sandwiches with fresh mozzarella cheese, tomatoes, and basil
Vegetarian options like hummus, tofu, avocado, or roasted vegetables
Consider the portion size
A typical serving of deli meat is around 2 oz. That’s usually 2 to 3 slices from a deli counter, or 4 to 6 slices of very thinly sliced prepackaged deli meat. Submarine sandwiches from popular restaurants may contain double or triple that amount. To keep portions in check, try loading up your sandwich with veggies, which add volume and can help you feel full.
Skip salami, bologna, and pepperoni
Processed meats such as salami, bologna, and pepperoni are usually higher in sodium and saturated fat than lean deli meats. Enjoy these once in a while instead of every week.
Frequently asked questions
Deli meat can contain harmful bacteria called listeria monocytogenes. Because of this, pregnant women should either avoid deli meat or reheat it to steaming hot (165°F or 74°C).
Yes, all deli meat is processed in some way. But the amount of processing can vary widely. Some deli meats are minimally processed. For example, they may be brined, seasoned, cooked, and sliced. Other deli meats are more heavily processed. These meats may be ground, cured, reshaped, combined with preservatives, flavorings, and other additives.
Many deli meats are labeled as gluten-free on their packaging. For people with celiac disease or a sensitivity to gluten, it’s important to look for this label. But most meat is naturally gluten-free. And being gluten-free doesn’t make a deli meat healthier than the next one. What counts is the added ingredients and sodium, among others.
Deli meat can contain harmful bacteria called listeria monocytogenes. Because of this, pregnant women should either avoid deli meat or reheat it to steaming hot (165°F or 74°C).
Yes, all deli meat is processed in some way. But the amount of processing can vary widely. Some deli meats are minimally processed. For example, they may be brined, seasoned, cooked, and sliced. Other deli meats are more heavily processed. These meats may be ground, cured, reshaped, combined with preservatives, flavorings, and other additives.
Many deli meats are labeled as gluten-free on their packaging. For people with celiac disease or a sensitivity to gluten, it’s important to look for this label. But most meat is naturally gluten-free. And being gluten-free doesn’t make a deli meat healthier than the next one. What counts is the added ingredients and sodium, among others.
The bottom line
Deli meat is processed meat, and higher processed meat intake has been linked with health risks. But in research, lean deli meats are grouped together with other higher-fat processed meats like salami, pepperoni, and hot dogs. This makes it hard to know whether healthier deli meats carry the same level of risk. Options like turkey, chicken, lean ham, and roast beef can provide high-quality protein for relatively few calories. If lunch meats are a staple in your routine, choose lower-sodium options, keep portions around 2 oz, and try to vary your sandwiches with other protein sources throughout the week. Nutrition is never about what you eat once in a while — it’s about your habits over time.
Why trust our experts?
References
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American Institute for Cancer Research. (2021). Red meat (beef, pork, lamb): Increases risk of colorectal cancer.
Centers for Disease Control and Prevention. (2025). Listeria outbreak linked to meats sliced at delis.
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Zheng, L., et al. (2019). Trends in processed meat, unprocessed red meat, poultry, and fish consumption in the United States, 1999-2016. Journal of the Academy of Nutrition and Dietetics.
