Deli meats are a convenient and tasty option for quick meals and snacks. However, many of these processed meats are loaded with sodium, which can be detrimental to your health if consumed in excess. High sodium intake is linked to various health issues, including high blood pressure and heart disease. To help you make better choices, here are ten of the unhealthiest deli meats ranked by their sodium content.
Ham
Ham is often cured with salt and other preservatives, making it one of the highest sodium deli meats available. A single serving of ham can contain over 1,000 milligrams of sodium, which is nearly half of the recommended daily intake for adults. The curing process that gives ham its distinctive flavor and long shelf life also contributes to its high sodium content, making it a less-than-ideal choice for those monitoring their sodium intake.
Salami
Salami is typically high in sodium due to its curing process, which involves salt and sometimes additional sodium-containing ingredients like sodium nitrate. A standard serving of salami can have upwards of 900 milligrams of sodium. The flavorful spices and long curing process make salami a favorite in many sandwiches and charcuterie boards, but its high sodium levels mean it should be enjoyed in moderation.
Bologna
Bologna is another processed meat that tends to be high in sodium, as it is cured and seasoned with salt and other additives. A single slice of bologna can contain between 300 and 400 milligrams of sodium, making it easy to exceed the recommended daily limit if consumed in large quantities. Its smooth texture and mild flavor may be appealing, but bologna’s high sodium content makes it a less healthy option.
Corned Beef
Corned beef is brined in a salt solution, which results in a high sodium content. It’s best to consume corned beef in moderation to avoid excessive sodium intake. A typical serving of corned beef can have around 800 milligrams of sodium, making it one of the saltiest deli meats. While its savory taste is perfect for certain dishes like Reuben sandwiches, the high sodium levels mean it’s not the best choice for a regular part of your diet.
Pastrami
Pastrami is seasoned with a blend of spices and salt before being smoked or steamed, leading to a relatively high sodium content compared to other deli meats. A serving of pastrami can contain around 700 milligrams of sodium. Its unique flavor and texture make pastrami a popular choice for sandwiches, but like other high-sodium deli meats, it should be eaten sparingly to maintain a healthy diet.
Roast Beef
While roast beef may seem like a healthier option, it can still be high in sodium, especially if it’s seasoned with salt or other sodium-containing ingredients during the cooking process. Depending on the preparation, a serving of roast beef can have between 400 and 500 milligrams of sodium. Although it is a good source of protein and iron, the added sodium can negate some of its health benefits.
Turkey Bacon
Although marketed as a healthier alternative to pork bacon, turkey bacon can still be high in sodium, particularly if it’s heavily processed and seasoned. A serving of turkey bacon can contain around 500 milligrams of sodium, which is still significant even though it is often seen as a leaner choice. The processing methods used to create turkey bacon contribute to its high sodium content, making it a less healthy option than it might appear.
Pepperoni
Pepperoni is a highly seasoned and cured meat, resulting in a high sodium content per serving. A single serving of pepperoni can have around 700 milligrams of sodium. Its spicy, savory flavor makes it a favorite topping for pizzas and a staple in many Italian dishes, but the high sodium levels mean it should be eaten in moderation to avoid health issues.
Capicola
Capicola, also known as coppa, is a cured and seasoned Italian deli meat that can be high in sodium, especially if it’s made with traditional curing methods. A serving of capicola can contain up to 800 milligrams of sodium. Its rich flavor and tender texture make it a popular choice in sandwiches and antipasto platters, but its high sodium content is a significant drawback for those looking to reduce their salt intake.
Sliced Turkey Breast
While turkey is generally considered a lean protein option, sliced turkey breast from the deli can still be high in sodium, particularly if it’s processed or seasoned with salt. A serving of deli-sliced turkey breast can have around 500 milligrams of sodium. Although it is a convenient and healthy-seeming choice, the added sodium from processing means it should be consumed in moderation.