When it comes to packing a healthy lunch, deli meat can be a convenient option. However, not all cold cuts are created equal. Some are lean and protein-packed powerhouses, while others are high in salt, saturated fat, and added sugars.
To help you make informed choices, we spoke with three dietitians who shared their expertise on selecting healthy deli meats. The key is to look beyond the front-of-label claims and examine the ingredient list and Nutrition Facts panel instead.
Here are the top-selling deli meats in the US, ranked by nutritional value:
1. Turkey breast: A lean protein source with 10g of protein per serving.
2. Chicken breast: Another lean option with 10g of protein per serving.
3. Roast beef: The lowest-sodium choice among red meat options, with 17g of protein per serving.
4. Honey ham: A relatively lean option, but high in sodium and sugar, so choose a brand with lower sodium content.
5. Pastrami: Flavorful and protein-rich, but high in fat and sodium.
6. Corned beef: High in protein, but also one of the saltiest options.
7. Capicola: A traditional Italian cured meat that’s best used as a topping for crackers or cheese.
8. Sopressata: A spicy, flavorful option that should be balanced with fiber-rich sides to avoid overconsumption.
9. Salami: High in fat and sodium, but can be paired with hydrating fruits for a healthier snack.
10. Bologna: Lower in protein and higher in fat and sodium than other options.
When shopping for deli meat, the experts recommend choosing brands with shorter ingredient lists or those made with turkey or chicken. By making informed choices, you can enjoy healthy and satisfying deli meats as part of your lunchbox.
Source: https://www.huffpost.com/entry/nutritionists-rank-the-best-and-worst-packaged-deli-meats-for-your-health-goog_l_68499378e4b0f2259d605b7e