Deli meats are our grab-and-go champions, packing a punch of protein and a mouthful of flavor in every stacked bite—whether you’re layering them into a towering sandwich, rolling them up for a snack, or pairing them with cheese and crackers.
But with so much flavor comes a world of choices—seasoned or uncured, classic or gourmet, lean or indulgent. There are endless options at the deli counter; so how do you choose the best one?
This guide will help you navigate the deli counter and find the perfect slice to meat all your needs.
Types of Deli Meats: Slicing Through Your Options
Not all deli lunch meats are created equal.
Whether you’re after a healthier choice, a smoky depth of flavor, or a traditional favorite, understanding the different varieties can help you find the perfect match for your taste buds.
Uncured Deli Meats
Despite the name, uncured meats are still preserved—but instead of synthetic nitrates, they use natural sources like celery powder or sea salt. These options are often marketed as a more natural alternative to conventional deli meats and can be a great pick if you’re looking to avoid artificial preservatives.
Organic Deli Meats
Certified organic deli meats come from animals that are raised without antibiotics or synthetic hormones. They’re fed organic, non-GMO diets.
As a result, the deli meats are free of artificial additives, making them a go-to choice for those who want to prioritize clean eating and support sustainable farming practices.
Smoked Deli Meats
Smoked meats, like smoked ham deli meat, are infused with rich, deep flavors through traditional wood-smoking techniques.
They add a savory, slightly charred, and sometimes sweet taste to sandwiches and charcuterie boards—perfect for those who want a little extra depth in every bite.
Nitrate-Free Deli Meats
Nitrates and nitrites are often added to deli meats to preserve color, prevent the growth of bacteria, and subsequently extend shelf life, but some people prefer to avoid them due to potential health concerns.
Nitrate-free meats—which are also called uncured meats—eliminate synthetic preservatives, relying instead on natural alternatives or refrigeration to stay fresh.
From uncured ham to uncured beef bologna, there’s a deli lunch meat to suit every preference, but knowing what’s behind the label can help you make a choice that aligns with your best plate.
Health and Nutrition: Choosing the Best Deli Meats
Wholesome deli meat can be a great source of protein, but each option also varies in additives, sodium levels, and overall nutritional value.
Whether you’re looking for a high-protein option, avoiding preservatives, or choosing a leaner cut, here’s what to consider when selecting a healthier deli meat.
Protein Content: How Do They Stack Up?
Deli meats are often praised for their protein content, making them a quick and easy way to add muscle-building fuel to your meals. Here’s a rough comparison per three-ounce serving:
- Ham – 22.8 grams of protein, moderate fat and sodium
- Pastrami – 18.3 grams of protein, low in fat
- Beef bologna – 10 grams of protein, moderate fat
- Turkey breast – 25.6 grams of protein, low in fat
- Chicken breast – 26.4 grams of protein, lean
Additives and Preservatives: What to Watch For
Not all deli meats are created equal when it comes to additives. Some contain artificial preservatives, while others rely on natural curing methods. Common additives include:
- Nitrates and nitrites – Used to extend shelf life and maintain color, but some people prefer nitrate-free options due to potential health concerns.
- Sodium – Many deli meats are high in salt, which can contribute to bloating and high blood pressure. Look for lower-sodium varieties.
- Fillers and binders – Some processed meats contain fillers like corn syrup, starches, or carrageenan to enhance their texture and shelf life. Instead, opt for minimally processed deli meats when possible.
Better-for-You Choices
If you want a deli meat that’s both nutritious and flavorful, here are some of the best options:
- Organic or nitrate-free options – Free from artificial preservatives and antibiotics.
- Unprocessed, whole cuts – Look for meats that are roasted, grilled, or smoked rather than overly processed.
By reading labels and choosing deli meats with fewer additives and higher protein content, you can enjoy a satisfying and nutritious option that fits your lifestyle.
Deli-cious Ways to Use Your Meats
Deli meats are incredibly versatile—whether you’re layering them into a classic sandwich, crafting a stunning charcuterie board, or adding a protein boost to meal prep.
Here’s how to make the most of them in your kitchen:
- Sandwiches – Classic deli meats are the backbone of a great sandwich, offering flavor, texture, and protein. Opt for an Italian sub with salami, seasoned ham, pepperoni, provolone, lettuce, tomato, and Italian dressing on a hoagie roll; or indulged in a corned beef sandwich complete with Russian dressing, coleslaw, and Jewish rye.
- Charcuterie boards – Deli meats like beef bologna add a savory element to any charcuterie board, pairing beautifully with cheeses, fruits, and crackers. Fold or roll the meats for an eye-catching presentation and serve with mustards, jams, and pickles, too.
- Wraps and roll-ups – Deli meats make meal prepping a breeze by adding quick, high-protein options to your weekly menu. Try wrapping maple ham around cheese sticks or veggies for a low-carb snack.
- Salads – Ditch the bread for a deconstructed salad sandwich. Add pastrami, grape tomatoes, sauerkraut, black pepper, and vinaigrette to a bed of spinach for a low-carb lunch.
- Egg scrambles and omelets – Diced deli meats like ham or bologna add savory flavor to any hardy breakfast.
- Snack boxes – Pack sliced deli meats with cheese, nuts, and fruit for an on-the-go protein box.
Savor the Best With Wellshire
From classic sandwiches to gourmet charcuterie boards, deli meats are a versatile staple that can elevate any meal. Whether you’re looking for high-protein options, nitrate-free choices, or something bold and smoky, understanding your selections helps you make the best pick for your lifestyle and taste.
For high-quality, minimally processed deli meats made with simple, natural ingredients, Wellshire has you covered.
Explore our selection of nitrate-free, humanely raised, and flavorful meats that bring quality and taste to every bite.
Find your perfect slice today.
Sources:
Master Class. Cured vs. Uncured Meat.
https://www.masterclass.com/articles/cured-vs-uncured
Livestock Division of Extension. What’s the deal with Nitrates and Nitrites used in meat products?
https://livestock.extension.wisc.edu/articles/whats-the-deal-with-nitrates-and-nitrates-used-in-meat-products/
My Food Data. Roasted Ham.
https://tools.myfooddata.com/nutrition-facts/168223/wt2/1
My Food Data. Beef, cured, pastrami.
https://tools.myfooddata.com/nutrition-facts/170204/wt2/1
My Food Data. Beef Bologna.
https://tools.myfooddata.com/nutrition-facts/172012/wt1/1
My Food Data. Roasted Turkey Breast.
https://tools.myfooddata.com/nutrition-facts/171496/wt9/1
My Food Data. Roasted Chicken Breast.
https://tools.myfooddata.com/nutrition-facts/171477/oz/1
