
The Ultimate Guide to Choosing Healthy Deli Meats: What Nutritionists Want You to Know!
2025-05-21
Author: Ting
When it comes to packing your lunch, deli meats might be a go-to staple, but not all cold cuts are worthy of your sandwich. Some are nutritional powerhouses, while others are sodium-laden time bombs hiding added sugars.
So how do you distinguish the delicious from the disastrous? We consulted a trio of expert dietitians to reveal the healthiest options and help you build a better sandwich.
Are All Deli Meats Dangerous?
Processed meats have been on the health watch list since the World Health Organization classified them as Group 1 carcinogens back in 2015. This categorization means there's solid evidence linking processed meats—like bacon and bologna—to colorectal cancer.
But don’t toss your turkey cold cuts just yet! "You can still enjoy deli meats in moderation," emphasizes Kayla Farrell, a registered dietitian from Chicago. She advises limiting consumption to about one serving (2 ounces or 3-4 slices) per week.
Emily Villaseca, a registered dietitian from Dallas, points out that while the headlines about carcinogens grab attention, they don’t provide the full story. "The classifications indicate research strength, not personal risk," she clarifies. So feel free to indulge in your favorite turkey or Reuben—just not on a daily basis!
What to Look for When Buying Deli Meats?
When shopping, skip the flashy front labels filled with claims and turn to the back for a detailed ingredient list and nutrition facts. Villaseca advises focusing on sodium and saturated fat content.
Terms like "natural" or "nitrate-free" may sound healthful but can be misleading since they lack regulation. Aim for leaner meats such as turkey breast or ham to cut back on saturated fat. Villaseca also suggests looking for "no salt added" options—less than 100 mg of sodium per serving is the goal here. And watch out for sneaky added sugars!
Nutritious Deli Meat Rankings!
Farrell and Villaseca ranked the top 10 deli meats sold in the U.S., considering factors such as sodium, protein, and overall nutrition. Here’s how the contenders stack up for a standard 2-ounce serving: