Is Deli Meat Always Bad for You? How to Pick the Healthiest Ones

Deli meat is one of the first foods that comes to mind at the mention of processed food. And processed foods are getting lots of attention given the increasing evidence of their potential health risks. 

But still, deli meat remains a staple in U.S. diets. People eat about 7 oz of deli meat per week. That’s equal to about two sandwiches. 

So if you're wondering how to make your lunchtime sandwich a little more nutritious, we’ll help you choose the healthiest deli meats. 

Is deli meat bad for you?

Research is uncovering how processed meat — like deli meat — is bad for your health. 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 cancer. 

Part of the reason processed meats are associated with negative health effects is because of the ingredients added to them. Some ingredients are added for preservation, while others are added to improve appearance: 

• Sodium is a preservative added to deli meat because it stops 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.

• Food additives such as caramel coloring and sugar are added to processed meat to increase flavor and appearance. 

• Nitrates are often added to packaged deli meats to preserve them on the shelf. Added nitrates can be broken down in the body to nitrosamines. These harmful chemicals have been associated with cancer. 

EXPERT PICKS: WHAT TO READ NEXT

• Nitrate-free deli meats: Nitrates are associated with cancer. But are nitrate-free deli meats actually better for you? Not necessarily.

• Are all processed foods bad for you? Some processed foods are more harmful than others. Learn how to limit the more harmful ones.

• Plant vs. animal protein: Which one is healthier for you? We go through some pros and cons of each to help you make an informed decision.

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?

Deli meat can still offer some nutritional benefits though. Leaner cuts provide high-quality protein for a low number of calories, fat, and carbohydrates. 

One study found that people who ate deli meat had higher intake of important nutrients like: 

• Calories

• Protein

• Calcium

• Potassium

However, 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 a lot of different factors. 

For example, a sandwich made with deli meat can be a convenient way to get: 

• Protein

• Whole grains from the bread

• Veggies from additions like lettuce and tomatoes

And it can be a much more nutritious option than other fast or convenient lunch options.

On the other hand, higher-sodium deli meats may be harmful for people who already get a lot of salt in their diet. This is especially the case if deli meats are paired with items like cheese, chips, and soda.

So, the main point is that deli meat isn’t always bad for you, especially if you choose one of the healthier types of deli meat.

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 the leanest of the deli meats. 

A 2 oz serving provides: 

• 60 calories 

• 12 g of protein 

• 2 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, pick a ham with less than 300 mg of sodium per serving. 

A 2 oz serving of ham provides: 

• 60 calories

• 9 g of protein

• 1 g of carbohydrates 

• 2 g of fat

• Variable sodium (300 mg to 600 mg) 

3. Chicken breast

Chicken has a versatile flavor that can make for a delicious sandwich. When oven roasted, chicken breast is a lean and lower-sodium option in the deli aisle. And it can be used for many different flavors of sandwiches — from herb to barbeque and buffalo.

A 2 oz serving of chicken breast deli meat provides:

• 60 calories 

• 12 g of protein 

• 2 g of carbohydrates 

• Less than 1 g of fat 

• Variable sodium (250 mg to 520 mg) 

For a nutritious and flavorful option, pair chicken breast with avocado and roasted vegetables. 

4. Roast beef

Roast beef is also a lean choice. That’s because it's usually made from the eye of a round cut of beef. This cut of meat is full of flavor, so it's easier to find options with lower sodium. And since it's red meat, it's also an option with a higher iron content.

Check the ingredients’ list for any additives. Many roast beef deli meats have caramel coloring to improve the appearance on the shelf. 

A 2 oz serving provides: 

• 66 calories 

• 10 g of protein 

• 2 g of fat 

• Less than 1 g of carbohydrates 

• 1 mg of iron (6% of the Daily Value) 

• Variable sodium content (250 mg to 500 mg)

Roast beef pairs well with garlic, arugula, and tomato.

Tips for choosing healthier deli meats

No matter which deli meat you prefer, the following tips can help you make them part of a balanced diet.

1. Consider the sodium content 

Look for deli meat with less than 300 mg of sodium, when possible. 

2. Look for a short ingredients’ list 

Shop for deli meat with the smallest number of ingredients. That often means it will have fewer additives and preservatives.

3. Limit the frequency

Enjoy deli meat once or twice per week. And don’t forget about other options, like sandwiches made with:

• Nut and seed butter 

• Tuna salad

• Eggs or egg salad

• Vegetarian ingredients, like fresh mozzarella cheese and tomatoes

4. Consider the portion size 

One portion of deli meat is 2 to 3 slices. Submarine sandwiches from popular restaurants can have double or triple that. Instead, consider pairing a smaller sandwich with a fresh piece of fruit or a side salad. Or you can load your sandwich up with veggies to help you feel full. 

5. Skip salami, bologna, and pepperoni 

Processed meats such as salami, bologna, and pepperoni are higher in sodium and 

saturated fat than lean deli meats. Enjoy these once in a while instead of every week. 

Frequently asked questions

Why trust our experts?

Written by:

Kerry Hackworth, MS, RD, LDN

Kerry Hackworth has been in the field of nutrition for over a decade. Her career began in corporate wellness, where she provided personalized health coaching.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

Our editorial standards

Meet our experts