The Healthiest (and Least Healthy) Lunch Meats, Ranked

Cold cuts may be the ultimate grab-and-go protein, but behind their convenience lies a wide spectrum of nutritional quality. Some deli meats are lean and minimally processed, while others are loaded with sodium, saturated fat, and preservatives that can chip away at your health over time.

Here’s a breakdown of six common lunch meats ranked from the healthiest to the ones best saved for special occasions.

1. Turkey Breast

Turkey breast is a top pick for a reason: it’s naturally lean, low in saturated fat, and packed with high-quality protein.

• Pros: Low in fat and calories; high in protein

• Watch out for: Added sodium, flavorings, or fillers

• Pro tip: Choose oven-roasted or low-sodium versions labeled “100% turkey breast”

2. Chicken Breast

Similar to turkey, chicken breast offers a clean protein source with minimal saturated fat—ideal for heart health and weight management.

• Pros: Lean and protein-rich

• Watch out for: Pre-packaged slices with added salt or mixed meats

• Pro tip: Look for “100% chicken breast” and opt for freshly sliced over packaged

3. Plant-Based Deli Slices

Vegetarian and vegan deli alternatives made from lentils, chickpeas, tofu, or mycoprotein can be excellent for those cutting back on animal products.

• Pros: No cholesterol; plant-based proteins

• Watch out for: High sodium content (some exceed 300 mg per slice)

• Pro tip: Choose varieties with less than 140 mg sodium per serving and minimal additives

4. Roast Beef (Lean Cuts)

Roast beef delivers essential nutrients like iron, zinc, and B12. However, it’s still a red meat and often comes heavily salted.

• Pros: High in protein and iron

• Watch out for: Sodium and processed versions like deli “roast beef loaves”

• Pro tip: Stick with lean cuts like top round or eye of round, and use in moderation

5. Low-Sodium Ham (Occasional Treat)

Ham is one of the saltiest deli meats, often containing nitrates and nitrites. If you love ham, limit your intake and choose uncured, low-sodium versions when possible.

• Pros: Rich in protein

• Watch out for: Nitrates, preservatives, and excess salt

• Pro tip: Balance a ham sandwich with potassium-rich produce like spinach or tomatoes to help counteract sodium’s effects

6. Processed Meats and Cured Sausages (Limit)

This category includes bologna, salami, hot dogs, and pepperoni delicious, yes, but high in saturated fat, sodium, and preservatives.

• Cons: Classified by the World Health Organization as a Group 1 carcinogen (linked to colorectal cancer)

• Watch out for: Nitrates, fillers, and excessive fat

• Pro tip: Reserve these for rare indulgences and always pair with fiber-rich foods like whole-grain bread and veggies

How to Choose Healthier Lunch Meat

Reading nutrition labels is key. Here's what to prioritize:

• Fresh over packaged: Deli-sliced meat from a whole cut is less processed than pre-packaged options

• Low sodium: Look for “low-sodium” (140 mg or less per serving), not just “lower sodium”

• Minimal saturated fat: Choose options with less than 1 gram of saturated fat per serving

• No nitrates or nitrites added: These preservatives can convert into potentially harmful compounds during digestion or cooking

Keep in Mind:

Even “uncured” meats may contain natural sources of nitrates (like celery powder), which are chemically identical to synthetic nitrates.

Tips for Building a Healthier Deli Sandwich

Want to upgrade your lunch without ditching your favorite sandwich? Here’s how:

• Go whole grain: Choose whole-wheat or sprouted grain bread for added fiber and lasting fullness

• Pile on veggies: Add spinach, tomatoes, onions, or cucumbers for texture, vitamins, and antioxidants

• Swap spreads: Use mustard instead of mayo to slash calories and get bonus plant compounds like glucosinolates

The Bottom Line

When chosen carefully, lunch meats can be part of a balanced diet. Lean poultry and minimally processed plant-based options top the list for health benefits, while salty, processed meats should be occasional indulgences not everyday staples.

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