Every week, 15 percent of Americans purchase processed deli meat. That’s 45 million people. According to one survey, more than half of all Americans chow down at least once or twice a week on processed meat. In 2014, the deli meat industry totaled over $11 billion in sales.
With all that processed meat being consumed, which is the wisest health choice the sandwich lover can make? Frankly, the wisest choice is to avoid processed lunchmeats altogether. But if you have to choose, here are some of the best choice to pile on your sandwich.
Turkey Breast
Try This: Kirkland Signature Sliced Turkey Breast
60 calories, 0 fat, 460 sodium, 1g carbs, 10g protein
Not This: Land O'Frost Premium Oven Roasted Turkey Breast
Per 4 slices (50 g): 80 calories, 0.5 g fat (1 g saturated fat), 550 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 8 g protein
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Smoked Ham
Try This: Hormel Natural Choice Smoked Deli Ham
Per 2 oz (56 g): 60 calories, 1.5 g fat (0.5 g saturated fat), 520 mg sodium, 1 g carbs (0 g fiber, 1 g sugar), 10 g protein
Not This: Saag's Hickory Smoked Virginia Brand Ham with Natural Juice
Per 2 oz (56 g): 60 calories, 1.5 g fat (0.5 g saturated fat), 680 mg sodium, 2 g carbs (0 g fiber, 0 g sugar), 10 g protein
Roast Beef
Try This: Applegate Organics Roast Beef
Per 2 oz (56 g): 80 calories, 3 g fat (1 g saturated fat), 320 mg sodium, 0 g carbs, 12 g protein
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Not This: Hillshire Farm Deli Select Ultra Thin Sliced Roast Beef
Per 2 oz (56 g): 70 calories, 3 g fat (1 g saturated fat), 550 mg sodium, 1 g carbs (0 g fiber, 1 g sugar), 11 g protein
Black Forest Ham
Try This: Hillshire Farm Naturals Black Forest Ham
Per 3 slices (49 g): 50 calories, 1.5 g fat (0.5 g saturated fat), 500 mg sodium, 1 g carbs (0 g fiber, <1 g sugar), 9 g protein
Not This: Budding Original Black Forest Ham
Per 4 slices (50 g): 90 calories, 5 g fat (2 g saturated fat), 760 mg sodium, 1 g carbs (0 g fiber, 1 g sugar), 10 g protein
Rotisserie-Style Deli Chicken
Try This: Hormel Natural Choice Rotisserie-Style Deli Chicken Breast
Per 2 oz (56 g): 50 calories, 1 g fat (0 g saturated fat), 470 mg sodium, 0 g carbs, 11 g protein
Not This: Oscar Mayer Carving Board Rotisserie Seasoned Chicken Breast
Per 2 oz (56 g): 60 calories, 1 g fat (0 g saturated fat), 470 mg sodium, 0 g carbs, 12 g protein
Three deli meats to always stay away from are:
Salami
The calories stack up quickly with this lard-speckled, sodium-laden cured meat.
Bologna
Beware: At 265 milligrams of sodium in each slice, it's like you're building a "salt sandwich." The 75 calories a slice don't help either—that's almost double the calories of roast beef.
Mortadella
Those white bits are cubes of pork fat. It's tasty, but this Italian meat has almost double the calories of beef pastrami.
