Deli meat might be a lunchbox classic, but let’s be honest — not all cold cuts deserve a spot between your bread. Some are lean, protein-packed powerhouses that make throwing together a meal a breeze. Others are salt and saturated fat bombs that sneakily contain added sugars.
So, how can you tell what’s what? HuffPost spoke with three dietitians to break down the most popular picks — and help you build a better sandwich.
First, isn’t deli meat carcinogenic?
From bacon to bologna, processed meat has been on the nutritional naughty list ever since 2015. That’s because the WHO classified red and processed meat as a Group 1 carcinogen, citing “sufficient evidence from epidemiological studies that eating processed meat causes colorectal cancer.”
Despite the classification, you don’t have to go cold turkey on cold cuts. “It is possible to occasionally integrate deli meats in an overall healthy and balanced diet in moderation,” said Kayla Farrell, a registered dietitian in Chicago, Illinois. “For example, one serving (2 ounces or 3-4 slices), once per week or less.”
Whether you’re packing ham and cheese daily or just a couple of times a month, Emily Villaseca, a registered dietitian nutritionist (RDN) in Dallas, Texas, said it’s important to look beyond the alarm bells.
“The ‘carcinogen’ headlines are splashy, but they don’t give the full picture,” she told HuffPost. “WHO classifications indicate the strength of the research, not the level of risk.” So with that in mind, go ahead and enjoy your turkey club or Reuben — just maybe not every day.
Here’s what nutritionists look for in deli meat.
“Instead of focusing on the front of the label (where those health claims show up), I recommend paying attention to the ingredient list and Nutrition Facts panel, especially the sodium and saturated fat content,” Villaseca said.
Tricky terms like “natural,” “nitrate-free” and “humanely raised” appear on the front of the packaging and are unregulated, the experts noted. That’s why the first step when shopping for deli meat is to flip the package over.
“For deli meats, opt for leaner meat options, like turkey breast or ham, to limit saturated fat,” Farrell shared. “When it comes to sodium, look for ‘no salt added’ options that have less than 100 mg sodium per serving. Deli meats can be a sneaky source of added sugars, so look for options without it.”
According to RDN Sue-Ellen Anderson-Hayes, owner of 360Girls&Women and B.E.A.T Gestational Diabetes, based in Boston, Massachusetts, one simple method when shopping is to check the % Daily Value (DV) on the Nutrition Facts label. “Aim for DV (Daily Value) of 5% or less per serving of fat, sodium and added sugar,” she said. Translation: If the number next to the nutrient is 5% or under, it’s a good one to grab.
Dietitians rank the top-selling deli meats in the U.S.
Farrell and Villaseca ranked the top 10 deli meats by sales in the U.S., focusing on sodium content, protein, fat and overall nutritional value. Here’s how each stacks up for a 2-ounce serving, starting with the healthiest.
1. Turkey (most popular)
- Protein: 10 g
- Sodium: 450 mg
- Fat: 1 g (lowest on the list)
A go-to for the health-conscious, turkey breast came in neck-and-neck with chicken for the top spot.
“Opt for low-sodium versions when possible,” Villaseca advised. “Terms like ‘low sodium,’ ‘very low sodium,’ ‘reduced sodium,’ ‘no added salt’ and ‘sodium-free’ are regulated and indicate a lower sodium option.”
2. Chicken breast (5th most popular)
- Protein: 10 g
- Sodium: 400 mg
- Fat: 2 g
This is another lean option, but it can be a bit bland, so bump up the flavor with herbs, mustard or crunchy veggies.
3. Roast Beef (3rd most popular)
- Protein: 17 g
- Sodium: 350 mg
- Fat: 2 g
The leanest and lowest-sodium choice of the red meat options, it’s a solid pick if you’re craving red meat without going for richer options like capicola.
4. Honey Ham (2nd most popular)
- Protein: 10 g
- Sodium: 570 mg
- Fat: 2.5 g
This is still relatively lean, but as the name suggests, honey ham contains 2-3 grams of sugar per serving. “Keep an eye on sodium — check a few different brands and choose the one with the lowest sodium option,” Villaseca advised.
5. Pastrami (8th most popular)
- Protein: 12 g
- Sodium: 604 mg
- Fat: 3.3 g
Pastrami is flavorful and protein-rich, but comes with a bump in fat and sodium.
6. Corned Beef (4th most popular)
- Protein: 15 g
- Sodium: 765 mg
- Fat: 8 g (including 3 g saturated fat)
Cut from the leaner part of the brisket, corned beef is high in protein, but it’s also one of the saltiest options. It’s best saved for the occasional Reuben.
7. Capicola (9th most popular)
- Protein: 10 g
- Sodium: 540
- Fat: 12 g
Capicola is more of a charcuterie star than a basic sandwich filler. It’s a traditional Italian cured meat (like prosciutto) that’s been dry-cured and aged rather than cooked. Its high fat content and marbling give it a chewy texture and rich flavor, making it the perfect pair for crackers, cheese and other cured meats, rather than as a standard deli slice.
8. Sopressata (least popular)
- Protein: 12 g
- Sodium: 960 mg
- Fat: 14 g
“If you love it for snack plates, just balance it out with fiber-rich sides like whole grain crackers, fruit, or nuts,” Villaseca recommended. “It’s all about the big picture.”
9. Salami (6th most popular)
- Protein: 12 g
- Sodium: 995 mg
- Fat:18 g
With a long shelf life and being portable, salami is handy for hikes or road trips. Pair with hydrating fruits like oranges or apples if you’re eating it on the go.
10. Bologna (7th most popular)
- Protein: 7 g
- Sodium: 750 mg
- Fat: 16 g
Bologna is lower in protein and higher in fat and sodium than other options. “It’s often one of the more affordable choices, which is important to acknowledge,” said Farrell.
If you’re reaching for bologna, look for brands with shorter ingredient lists or those made with turkey or chicken.