Processed meats such as ham, turkey, salami, and other deli slices are a convenient option for sandwiches and quick meals. However, many deli meats are highly processed and often contain large amounts of sodium, saturated fat, preservatives, and additives.

Regularly consuming heavily processed meats has been linked to a higher risk of heart disease, high blood pressure, and certain types of cancer, particularly colorectal cancer. For this reason, nutrition experts recommend choosing deli meats that are leaner, less processed, lower in sodium, and free from nitrates whenever possible.

Below are some of the healthier deli meat options that can still provide protein while helping you limit excess fat and salt.

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1. Turkey Breast

Oven-roasted turkey breast is widely considered one of the healthiest deli meats available. It is naturally lean, low in fat, and high in protein, making it a great option for people trying to maintain a balanced diet or support muscle health.

Turkey breast also tends to contain fewer calories than many other processed meats. Choosing low-sodium varieties can make it even healthier.

Nutritional values for about two slices (57 g) of low-sodium turkey breast deli meat:

• 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

Because of its high protein content and low fat level, turkey breast is a common choice for athletes and people who want a nutritious sandwich filling.

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2. Chicken Breast

Chicken breast deli meat is another excellent lean option. It provides a good amount of protein while remaining relatively low in fat and calories.

To make the healthiest choice, look for reduced-sodium versions, since regular deli chicken can still contain a significant amount of salt.

Nutritional values for about two slices (56 g) of reduced-sodium chicken deli meat:

• 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 deli meat works well in salads, wraps, and sandwiches and can be part of a healthy, protein-rich meal.

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3. Roast Beef

Roast beef deli meat contains slightly more fat than turkey or chicken, but it also provides valuable nutrients such as iron and zinc, which are important for immune function and oxygen transport in the body.

When purchasing roast beef, choosing reduced-sodium varieties can help lower your overall salt intake.

Nutritional values for about two slices (56 g) of reduced-sodium roast beef deli meat:

• Calories: 64 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 (about 6% of the Daily Value)

• Zinc: 1.7 mg (about 16% of the Daily Value)

Roast beef can be a good option if you want a deli meat that provides additional minerals along with protein.

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4. Lean Ham

Ham is a popular deli meat, but it must be chosen carefully because it can be high in sodium and fat. Some types of processed ham, especially canned ham, may contain particularly high levels of salt.

Opting for lean ham with the lowest sodium content is the best approach.

Nutritional values for about four slices (52 g) of lean (96% fat-free) ham deli meat:

• 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

Lean ham can still fit into a balanced diet if consumed in moderation and paired with healthier foods like whole grains and vegetables.

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5. Lean Beef Pastrami

Pastrami tends to contain more sodium than some other deli meats, but lean varieties can still be a reasonable option if eaten occasionally.

Compared with highly processed meats such as pepperoni, bologna, or prosciutto, lean pastrami may contain less fat when you choose reduced-fat versions.

Nutritional values for about six slices (57 g) of lean (96% fat-free) beef pastrami:

• Calories: 54 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

Because of the relatively high sodium content, pastrami is best eaten occasionally rather than daily.

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How to Choose Healthier Deli Meats

Making better choices when buying deli meat can significantly improve the nutritional quality of your meals. Here are several helpful tips:

Look for Lean Cuts

Many deli meats are high in fat. For example, salami contains about 5.7 g of fat in a single slice, which can quickly add up.

Better options include:

• Turkey breast

• Chicken breast

• Roast beef

• Lean ham

These provide protein while keeping fat levels relatively low.

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Choose Whole Cuts of Meat

Whole cuts, such as oven-roasted turkey breast, are usually less processed than products like turkey ham.

Turkey ham, for example, is typically cured and flavored to imitate traditional ham and may contain multiple parts of the turkey rather than just the breast.

Whole cuts tend to contain fewer additives and more natural ingredients.

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Look for Low-Sodium Labels

Many deli meats contain high amounts of sodium, which can contribute to high blood pressure and heart disease.

Look for labels such as:

• “Low sodium”

• “Reduced sodium”

Always check the nutrition label and choose options with the lowest sodium content.

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Choose Nitrate-Free Options

Nitrates are commonly added to deli meats to improve color, flavor, and shelf life and to prevent bacterial growth.

However, nitrates can form nitrosamines, compounds that are considered carcinogenic when consumed in high amounts.

Whenever possible, choose nitrate-free or minimally processed deli meats, such as freshly roasted turkey or chicken from the deli counter.

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Choose Organic Options When Possible

Certified organic deli meats cannot contain:

• Synthetic nitrates or nitrites

• Antibiotics

• Artificial preservatives

• Added hormones

These products may offer a cleaner ingredient profile.

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Look for Short Ingredient Lists

Many deli meats contain additives such as:

• Artificial coloring

• Flavor enhancers

• Preservatives

• Added sugars

The healthiest options usually contain simple ingredients, such as:

• Meat

• Salt

• Water

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What to Avoid When Buying Deli Meat

Certain deli meats are significantly less healthy and should be limited or avoided.

High-Sodium Meats

Processed meats like salami, bologna, and pepperoni often contain extremely high sodium levels.

Avoid products with more than 600 mg of sodium per serving whenever possible.

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Meats Cured with Nitrates

Although nitrates naturally occur in some foods like vegetables, the synthetic nitrates used in processed meats may increase health risks when consumed frequently.

Research suggests that high consumption of processed meats may increase the risk of colon cancer and cardiovascular disease.

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Deli Meats with Too Many Additives

If the ingredient list is long and full of unfamiliar chemicals, it may be best to choose another option.

The healthiest deli meats typically contain minimal processing and fewer added ingredients.

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Final Thoughts

Deli meats can be a convenient and protein-rich addition to meals, but the type you choose matters. Lean, low-sodium options such as turkey breast, chicken breast, roast beef, and lean ham are generally healthier choices.

Whenever possible, select deli meats that are minimally processed, nitrate-free, and made with simple ingredients. Pair them with whole grains, vegetables, and healthy fats to create balanced meals that support long-term health.