Choose the leanest cut of deli meat possible such as turkey, chicken breast, lean ham or roast beef. These type of deli meat have the highest nutritional value compared to others.
What deli meats are not processed? Buy meat sliced fresh from a cooked cut of beef or ham, or slices of turkey meat from the deli . This is the best way to avoid processed meats.
"Certain types of deli meat are higher in fat and calories than others. Salami and bologna are often the highest in fat," says Pankonin. "In fact, certain brands of bologna might be as high as 90 calories and 7 grams of fat per slice.
Any meat that has been cured, smoked, canned or salted is a processed food, and these types of meats, including hot dogs, salami and cured bacon, are associated with increased risk of conditions such as heart disease, high blood pressure, and certain cancers such as bowel or stomach.
The healthiest deli meats are preservative free and would be those derived from poultry; turkey, and chicken breast instead of beef or pork because the saturated fat content and calories per serving are much lower.
Best: Low-Sodium Turkey Breast
Any way you slice it, this deli meat is a smart choice. Layer three slices on a sandwich, and you'll get 18 grams of protein for fewer than 100 calories. Just check that you go with the low-sodium version. Deli meats are often loaded with the salty stuff.
Fresh chicken, turkey, beef, pork and fish that have not been modified are considered unprocessed meats.
Sliced turkey breast and lean roast beef are among your best options. You may also choose lean ham in moderation, but recognize that it's more processed and higher in sodium than many turkey breast and beef options. Salami, mortadella, bologna and pastrami are highly-processed, fatty cold cuts to avoid.
Turkey Sandwich comes in at #1 for the most healthy. Turkey contains less fat than most other meats and is rich in protein and potassium, needed for strong muscles.
Switching to deli meat
For this reason, Cleveland Clinic recommends purchasing from a deli, as these meats are more likely to contain natural nitrates and are often significantly less processed than packaged lunch meats. Also taking into consideration what type of meat you are buying can also be of importance.
It's all processed meat," says Sana Mujahid Ph. D., Consumer Reports Food Safety expert. Food scientists at Consumer Reports tested 31 varieties of deli meat for nitrates and nitrites. They are used to prevent bacterial growth and add flavor, but they may be linked to cancer.
Choose wisely: “Turkey, ham or roast beef are better choices than salami, bologna or pastrami, because they are lower in sodium, calories and fat,” says Gans. “Fresh roasted” is another buzzword to look for at the deli counter, she says. “These may include fewer preservatives, and thus, less sodium.”
If you choose to eat deli meats, there are certain options that are lower in fat and cholesterol. Look for deli meats made from white meat turkey or chicken. Avoid fattier options like salami, bologna, and roast beef. It's always a good idea to eat meat in moderation.
Healthiest options: turkey and chicken
When it comes to the healthiest meats that pack the biggest nutritional punch, turkey and chicken should be at the top of your (grocery) list, says Schiff. Both are about equal in terms of nutrition, with turkey tending to be leaner than chicken.
Healthiest cut of chicken: Boneless, skinless breasts are the lowest in fat and highest in protein. Dark meat offers its own set of nutrients, but this higher-fat meat should be consumed in moderation.
Here's what they said. Wild Alaskan salmon, oysters and sardines are highest in healthy fats; white fish such as cod or flounder tend to be leaner. White meat has slightly less saturated fat than dark. Turkey is fairly comparable to chicken in nutrients, but both its dark and white meat are slightly leaner.
There are eight different USDA beef grades: prime, choice, select, standard, commercial, utility, cutter and canner. Prime being the highest beef quality and canner being the lowest.
Uncured ham, also labeled as "fresh ham" is the same cut as cured ham. The difference? Uncured ham is not injected with the same chemical brine, smoke, or flavorings that are used in cured meat.