Many deli meats are deceptively unhealthy, containing nitrates, additives, and coloring. This post will share the Top 10 Best Packaged Deli Meats so you know what to pick and what to avoid.
Let’s face it, just about everyone goes for a deli meat sandwich now and then.
They taste good, are a quick protein fix, and are a thrifty choice for lunch.
I love a good deli meat sandwich or wrap, layered with homemade hummus, fresh tomato, crisp lettuce, avocado, and deli turkey breast—Yum!
There are lots of things to take into consideration when making a decision on which brand to choose, including added sugars, nitrites, and nitrates.
In This Post You'll Find:
What Is Deli Meat?
According to the World Health Organization, deli meat (processed meat or cold cuts) is any meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation. Most processed meats contain pork or beef, but processed meats may also contain other red meats, poultry, offal, or meat by-products such as blood. These are often the meats you'll see at the deli counter.
Other examples of processed meat include hot dogs (frankfurters), ham, sausages, corned beef, and biltong or beef jerky as well as canned meat and meat-based preparations and sauces. When I hear deli meat, I usually think of the cold cuts you can buy deli sliced at the deli counter.
Is Boar’s Head The Best Deli Meat?
I usually choose the Boar's Head brand. Boar’s Head products definitely have a reputation as the best for many reasons.
- Lower sodium
- Gluten-free
- Milk-free (some meats and dressing) and lactose-free (cheeses)
- Sugar-free
- No artificial colors or flavors
- MSG-free
- No by-products or fillers
- Zero trans-fat from hydrogenated oils
While Boar’s Head offers healthier deli meat options, it also has several options that contain caramel coloring and are unfortunately high sodium so you'll need to still pay attention to the labels. I'll list more excellent choices below. Like most things, moderation is important and processed meats should only be eaten accordingly.
Top 10 Best Packaged Deli Meats
When shopping for deli meats, here are my top 10 recommended options. These are based on stellar nutrition labels and simple ingredients for the options available to me at the grocery store.
1. 365 Whole Foods Market | Black Forest Uncured Ham
Why I like it: The animals raised for this ham are given vegetarian feed. Plus, the ingredients used to cure the meat are minimal, like vinegar powder.
2. 365 Whole Foods Market | Oven-Roasted Turkey Breast
Why I like it: No hormones or antibiotics were given to the animals raised for this product. A simple blend of vinegar powder and sea salt are used as curing ingredients.
3. Gusto | Uncured Pepperoni
Why I like it: 100% vegetarian pork makes up this artisanal meat. There are also no added nitrates or nitrites.
4. Naturalissima | Uncured Hard Salami
Why I like it: This salami is minimally processed and does not contain added nitrates or nitrites.
5. 365 Whole Foods Market | Uncured Pepperoni
Why I like it: This pepperoni is casein-free (casein can cause inflammation) and is made from pork-fed a vegetarian diet.
6. Applegate | Organics Black Forest Uncured Ham
Why I like it: The pork used to make this deli meat is never given antibiotics or fed animal by-products.
7. Applegate | Black Forest Uncured Ham
Why I like it: Like many other of the best deli meats, this product is uncured so it has no added nitrates or nitrites. Now, I'm not a huge fan of celery powder, as that will get broken down into the body as nitrates as well. Given that, there are better options, but this is on the way.
8. Diestel | Oven Roasted Turkey Breast
Why I like it: “Thoughtfully Raised” is the motto here. This meat is also organic, sugar free, and does not contain carrageenan or MSG.
9. North Country | Organic Uncured Black Forest Ham
Why I like it: This deli meat is cooked in small batches and has no GMO ingredients. The only sweeteners you'll find are maple syrup and turbinado sugar (which is minimally processed).
10. Applegate | Organic Oven Roasted Turkey Breast
Why I like it: The turkey raised to make this deli meat was humanely raised, and the final product is casein-free, gluten-free, and verified non-GMO.
To summarize, the best deli meats I have highlighted here are all good choices. I’ve only mentioned a few things about each one, although typical good points are no added nitrates and nitrites, added colors or sweeteners. It’s also great to see that each product has minimal ingredients. This also applies to beef jerky, FYI!
What Is The Healthiest Deli Meat?
The best deli meat is from an animal that has been grass-fed and is certified organic. Addiitonally, we want the meat to be uncured and contain no added sugars or coloring. Out of all the meats, turkey breast is the healthiest due to its lean and low-fat characteristics.
What Are The Worst Deli Meats?
The unhealthiest deli meats are high sodium and include bologna, hot dogs, sausages, and bacon. Bologna and hot dogs are typically a combo of meat and cured beef and pork, and some brands will have trimmings and organ pieces. Yes, you can buy products that say they are pure beef, but don’t forget they still contain nitrates, sodium, and fat. Excess sodium is a danger for many reasons, one of them being the link to gastric cancer.
In general, my recommendation is to avoid these types of meats. Eat these foods as a once-in-a-while meal only.
Concerns With Deli Meat
The three key health concerns that arise when eating too much deli meat (or deli meat that is high in nitrates and sodium) include:
- Diabetes and Heart Disease
- High Blood Pressure
- Colorectal Cancer
I've broken each of these concerns down below.
Diabetes And Heart Disease
Eating deli meats daily has its risks. A study in 2010 remarked that people who consumed 50 grams of processed meat a day may have an increased risk of diabetes (19%) and coronary heart disease (42%) compared to those who eat deli meats once a month or less.
Blood Pressure
The sodium content of processed meats is something you have to watch out for. Making a thick sandwich for lunch? You may be looking at a sodium count of as much as 1200mg. Even a thinly packed sandwich can have a tally of 500 to 700mg. What’s the daily recommendation? Less than 2300mg is ideal.
Colorectal Cancer
Studies do show a link between colorectal cancer and deli meats. However, it is important to know that excessive consumption of red meat, in general, is also correlated with the disease.
What Deli Meats Are Not Processed?
Buy meat sliced fresh from a cooked cut of beef or ham, or slices of turkey meat from the deli. This is the best way to avoid processed meats. What you want to do is avoid ingredients commonly found in packaged deli meats, like caramel color, which is often added to give a more appealing color to the meat. I also recommend roasting your own meat and slicing it yourself, like I do with this roast beef recipe.
As mentioned before, nitrates and nitrites (and excess sodium) are big red flags in packaged meat. Buying slices at the deli can yield better results.
How To Pick Healthy Deli Meat
When I shop for deli meat, I always do two things...
- Choose fresh deli meat when available: If a grocery store has a meat-slicing counter, buy your lunch meat there.
- Read labels: Always read the package label! Look for these ingredients and avoid them...
- BHA (butylated hydroxyanisole) may be a carcinogen
- BHT (butylated hydroxytoluene) may be a carcinogen
- Sodium nitrate/sodium nitrite may increase heart disease, cancer, and diabetes. May also place strain on the kidneys
- Aspartame (see my post on sweeteners)
- Corn syrup can be inflammatory and is high in fructose
- Smoked/naturally smoked/smoke flavor is a possible carcinogen
- Sodium excess brings potential risk, such as high blood pressure
- Added artificial coloring, like caramel color
Healthy Alternatives To Deli Meats
There are tons of ways to make a tasty sandwich without deli meat, too. These options are healthy, easy to prep, and delicious.
- Chilled salmon
- Canned tuna
- Homemade roast beef (enjoy my French dip with homemade au jus)
- Nut butter (try my easy recipe!)
- Veggies and hummus in a homemade tortilla <--yum!
- Turkey
- Roasted chicken
- Chicken breasts cooked and used in a chicken and hummus wrap
- Fried egg
- Protein Powder (see below)
If you're looking for alternative ways to add extra protein to your diet and want to skip deli meats at lunchtime every now and then, try making a delicious smoothie or shake and add cleanish Brand Protein Powder. With 20 grams of protein per scoop, it's an easy way to help your body build lean muscle. Dustin and I developed this protein powder and it's helpful for those who want to lose weight, strengthen bones and aid injury repair. It reduces your appetite and fills you up, just like a tasty deli meat wrap does!
Karen Noell
Thank you for this information. My husband has just finished cancer treatment and I want to keep him eating healthy. He likes a sandwich and I was not sure what processed meat ment.
Lacey Baier
I wish you and your husband the best and am happy to hear this article helps you 🙂
John Johnson
Awesome
Lacey Baier
Thanks!!