Deli meat

Meat

Item Rating: 53/100

1 serving (28 grams) contains 50 calories, 8.0 grams of protein, 2.0 grams of fat, and 1.0 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		423.7
% Daily Value*
Total Fat		16.9 g	21%
	Saturated Fat	8.5 g	42%
	Polyunsaturated Fat	0 g
Cholesterol		169.5 mg	56%
Sodium		2542.4 mg	110%
Total Carbohydrates		8.5 g	3%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		67.8 g	135%
Vitamin D		0 mcg	0%
Calcium		42.4 mg	3%
Iron		2.5 mg	13%
Potassium		847.5 mg	18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 152 cal (33.3%)

Protein: 271 cal (59.3%)

Carbs: 34 cal (7.4%)

About Deli meat

Deli meat, also known as lunch meat or cold cuts, consists of pre-cooked, cured, or smoked meats often sliced thin for use in sandwiches or salads. Popular in cuisines worldwide, it originated from traditional preservation techniques and is prevalent in American, European, and Mediterranean diets. Nutritionally, deli meats like turkey and chicken offer protein, essential for muscle repair and function. However, certain varieties can be high in sodium and preservatives. Lean cuts, such as turkey breast or chicken, are comparatively lower in fat than options like salami or pepperoni. Modern deli meats may include additives like nitrates, sugar, or flavor enhancers, impacting their health profile. Choosing minimally processed versions is key to balancing their benefits with risks, making them a convenient protein source but less optimal for daily consumption without careful selection of quality and portion size.

Health Benefits

• Provides high-quality protein, essential for muscle repair and enzyme function.
• Rich in B-vitamins like B12, supporting red blood cell formation and neurological health.
• Low-fat options, such as lean turkey or chicken deli meats, support heart health compared to processed options high in saturated fat.

Dietary Considerations

Allergens: Contains soy (in some processed varieties), gluten (in flavored or seasoned meats), milk proteins (in some preparations)

Suitable for: Omnivorous diets, high-protein diets

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets due to potential high salt content

Selection and Storage

Store deli meat sealed in the refrigerator at 40°F (4°C) and consume within 3-5 days of opening to prevent bacterial growth. Avoid cross-contamination by using clean utensils.

Common Questions About Deli meat Nutrition

Is deli meat high in protein?

Yes, deli meat is generally high in protein, with about 5-8 grams of protein per 1-ounce serving, depending on the type (e.g., turkey, ham, chicken, roast beef). This makes it a convenient source of protein for sandwiches, salads, or snacks.

Can I eat deli meat on a keto diet?

Most deli meats can fit into a keto diet as they are low in carbohydrates, typically containing 0-2 grams of carbs per serving. However, check labels for added sugars or fillers in flavored or processed varieties, as they can increase carb content.

Is deli meat healthy to eat regularly?

While deli meat provides protein and some essential minerals like iron and zinc, it is often high in sodium (200-400 mg per slice) and may contain nitrates or nitrites, which have been linked to health concerns. It's best to choose lower-sodium, minimally processed options and consume in moderation.

What is a recommended serving size for deli meat?

A typical serving of deli meat is 2 ounces, which is roughly 6 slices of thinly sliced meat. For a balanced meal, pair it with whole grains, vegetables, or healthy fats to round out the nutrition.

How does deli meat compare to fresh-cooked meat?

Deli meat is convenient but often higher in sodium, preservatives, and additives compared to fresh-cooked meat. Cooking fresh meat at home allows for better control over ingredients and offers a more nutrient-dense option without added chemicals.

Data Sources & Scientific References