From ham to chicken, deli meats are a popular choice for a tasty and protein-rich midday meal. They’re an easy addition to sandwiches, wraps, and salads, and they’re great to pack for kids’ lunches or to bring with you on the go.
While deli meats may be convenient and easy to prepare, some varieties contain sneaky amounts of sugar and salt, so it’s important to check the nutrition label to find a healthy option.
To help you navigate the grocery aisle with ease, Health reached out to three registered dietitians and asked them to name their top deli meat pick.
To select the best deli meat, registered dietitians considered a number of criteria when making their pick. These include:
- Sodium content: As excessive amounts of sodium are linked to high blood pressure, deli meats should be low in salt (sodium). Opt for reduced-sodium versions of lunch meat whenever possible.
- Added sugars: A healthy deli meat should contain no or minimal amounts of added sugar. Consuming too much added sugar has been linked to an increased risk of chronic (long-lasting) diseases such as heart disease, obesity, diabetes, and non-alcoholic fatty liver disease.
- Protein: Deli meats are all rich in protein, but some types are naturally higher in protein than others. Protein is necessary for cell repair and for normal growth and development, plus choosing a protein-rich deli meat can help you feel more satiated (fuller for longer).
- Nitrates and nitrites: Synthetic nitrates and nitrites are preservatives found in cured meats (including deli meats) to provide flavor and color, and to prevent toxins that lead to botulism, a potentially life-threatening foodborne illness. Synthetic nitrites are also linked to the production of nitrosamines, organic compounds that may increase the risk of cancer when consumed in excess levels and over a long period of time. Instead, opt for deli meats that contain natural nitrates and nitrites and natural additives (such as plant extracts or organic acids like lactate) that can help fight the growth of harmful bacteria.
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Turkey was the top deli meat pick among all of the experts we spoke to, although one registered dietitian chose two top picks, with turkey being one of her favorite deli meats. Turkey only has 50 calories and 11 grams of protein per two slices.
Find out why registered dietitians love turkey meat, plus discover how you can incorporate this top deli meat into everyday recipes below.
Why They Love It
- “I recommend roasted turkey breast, and more specifically, an option that’s lower sodium and without added nitrates,” Jordan Hill, MCD, RD, CSSD, registered dietitian at Live it Up, told Health. “Turkey is a lean protein option, offering low saturated fat content, and it tends to naturally be lower in sodium than pork counterparts.”
- “The nutritional profile of turkey stands out from other deli meats because it contains fewer saturated fats and calories, which may be of benefit for individuals who are seeking weight management or benefits to their heart health,” Lena Bakovic, RDN, CNSC, registered dietitian at VNutrition, told Health.
- “Both ham and turkey are lean deli meats,” Amy Reed, MS, RD, CSP, LD, a registered dietitian at Cincinnati Children’s Hospital and a spokesperson for the Academy of Nutrition and Dietetics, told Health. “The choice someone makes is based on their personal preference.”
Nutrition Breakdown
Turkey meat is a rich source of satiating protein, which is a necessary nutrient for supporting muscle, skin, and bone health. It’s also a low-fat and low-calorie protein, which can be helpful for weight management.
“Specific nutrients in turkey include protein, B vitamins, zinc, and selenium, which synergistically work to help boost immune function and support energy production,” said Bakovic.
At the end of the day, incorporating turkey meat into your lunches is a smart and tasty way to get more health-supportive vitamins, minerals, and protein in your diet.
How To Use It
- Classic turkey sandwich or wrap: “Add it to whole-grain bread or a tortilla and fill it with veggies like spinach, cucumber, and bell pepper,” said Hill. “You can also add avocado or hummus as a healthy fat and flavor option. Turkey breast deli meat can also be cut up and added to omelettes, on top of a salad, or as part of a snack plate.”
- Turkey lettuce wraps: Bakovic recommends turkey lettuce wraps, turkey sandwiches, turkey salads, and turkey omelettes with vegetables. “Add diced turkey, feta cheese, and pine nuts to a bed of arugula for a protein-rich salad option. I use extra-virgin olive oil and squeezed lemon for a salad dressing.”
- Pair it with whole-grain bread or leafy greens: “This will provide fiber, and make it a satisfying meal,” said Reed. She also recommends making deli meat and cheese roll-ups as a convenient way to get more protein and calcium.
Reed’s other top deli meat choice is: Ham, another low-fat deli meat option that packs in plenty of flavor and nutrients. In addition to being high in protein, ham contains B vitamins as well as the minerals magnesium, potassium, and phosphorus.
Regardless of whether you opt for ham or turkey, Reed recommends opting for a reduced-sodium variety of deli meat to cut back on the salt.
Turkey meat was named the top deli meat pick by dietitians. Ham meat—another low-fat, protein-rich option—received an honorable mention. In addition to containing B vitamins and minerals such as zinc and selenium, turkey meat is rich in protein and one of the leanest deli meats.
Whether you’re looking for a convenient and nutritious lunch option the whole family can enjoy or want to increase your protein intake during the day, turkey meat makes a great addition to sandwiches, salads, omelettes, wraps, and more.
