You might think of pastrami as a New York classic, but it originated in Romania where it was made from goose breast, according to Sarah Green of “USA Today.” Pastrami, as most people know it, is made from beef — usually the belly — and is soaked in brine, smoked and steamed to make the tough meat tender. Compared to other deli meats, such as bologna or salami, pastrami is low in both calories and fat, but its high in sodium. Knowing the nutritional breakdown can help you decide how it might fit into your diet plan.
A 1-ounce serving of beef pastrami has 41 calories, which is about the same number of calories in deli turkey and ham, both considered lean, low-calorie sandwich options. If you prefer poultry to beef, the turkey pastrami is also a good low-calorie option with 39 calories per 1-ounce serving. Most Americans eat too many calories, according to the U.S. Department of Agriculture, and including more low-calorie food options can help you cut back and help you better manage your weight.
Turkey pastrami has become an increasingly popular deli meat option for health-conscious consumers looking for a leaner alternative to traditional beef pastrami. But is turkey pastrami really good for you? In this article, we’ll take an in-depth look at the nutritional profile of turkey pastrami to help you understand how it can fit into a healthy lifestyle.
An Overview of Turkey Pastrami
Turkey pastrami is made from turkey breast that is brined smoked and steam cooked to give it the classic pastrami flavor and texture. However, because it is made from turkey rather than higher-fat beef, it provides a lighter take on this deli meat staple.
Compared to beef pastrami turkey pastrami is lower in calories total fat, and saturated fat. A 1-ounce serving of turkey pastrami contains approximately
- 39 calories
- 1 g total fat
- 0 g saturated fat
- 4.5 g protein
Meanwhile, the same serving size of beef pastrami provides:
- 41 calories
- 2 g total fat
- 0.5 g saturated fat
- 6 g protein
So while the calorie and protein content is fairly comparable, the turkey option offers less overall fat, making it appealing for those looking to limit fat intake.
Key Nutritional Benefits of Turkey Pastrami
There are a few key nutritional advantages that make turkey pastrami a healthy choice in moderation:
1. Lean protein
With 4.5 grams of protein per ounce, turkey pastrami provides an excellent source of lean protein to help support muscle maintenance, satiety, and a balanced diet.
2. Lower in fat than beef pastrami
The naturally leaner nature of turkey means the overall fat content in turkey pastrami is reduced compared to the beef version. This can benefit heart health.
3. Source of B vitamins
Turkey provides B vitamins like niacin, B6, and B12. These support energy metabolism and nervous system function.
4. Contains selenium
Selenium is an antioxidant mineral that supports immune health. Turkey is a good source of this nutrient.
5. Provides iron
Necessary for healthy red blood cell production, the iron in turkey pastrami supports oxygen transportation.
Potential Drawbacks to Consider
However, there are a few potential downsides to keep in mind:
1. Sodium content
Like many processed meats, turkey pastrami is high in sodium. A 1-ounce serving provides about 314 mg sodium. This can be concerning for those limiting sodium intake.
2. Preservatives
Some products contain nitrates or other preservatives that may form harmful compounds. Choosing no-nitrate options is preferable.
3. Portion control
Despite being lean, consuming too much can lead to excess sodium and calories. Moderation is key.
4. Additives
Some added spices may contain allergens like garlic or onion. Check labels carefully if you have food sensitivities.
Tips for Choosing Healthy Turkey Pastrami
When shopping for turkey pastrami, keep these tips in mind:
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Seek out low-sodium or no-nitrate options to limit additives.
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Look for brands that use organic, free-range, or antibiotic-free turkey. This indicates higher quality.
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Check the ingredients list and select products with fewer artificial additives.
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Ask your deli counter for lower-sodium recommendations.
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Compare brands and choose one that fits your nutritional needs.
Healthy Ways to Eat Turkey Pastrami
While turkey pastrami is often enjoyed in sandwiches, it can be used in many nutritious recipes:
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Add to omelets or frittatas for a protein-packed breakfast.
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Use in salads for a flavor and protein boost.
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Pair with vegetables and hummus for a snack.
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Wrap in lettuce leaves for a low-carb option.
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Mix into grain bowls along with vegetables, legumes, and healthy grains like farro or quinoa.
##Turkey Pastrami for Weight Loss
Thanks to its lean protein and relatively low calorie content, turkey pastrami can be part of a healthy weight loss diet. However, portion control remains key. Limit yourself to 1-2 ounces per serving and round out meals with non-starchy vegetables, fruits, and whole grains. This creates a balanced, nutrient-dense meal that supports weight management.
Is Turkey Pastrami Healthier Than Beef Pastrami?
Overall, turkey pastrami is often viewed as a healthier alternative to beef pastrami. By choosing turkey, you decrease your intake of saturated fat and calories compared to the beef version. For those looking to reduce red meat consumption or improve heart health, turkey pastrami can be an appealing substitute.
However, both meats are high in sodium, so this continues to be a nutritional drawback. Moderation and low-sodium selections are recommended with both types of pastrami.
The Final Verdict
When chosen mindfully and enjoyed in moderation as part of an overall healthy diet, turkey pastrami can be a nutritious deli meat option. Select high-quality, low-sodium products, control portions, and pair it with vegetables, fruits, and whole grains for balanced meals. This approach allows you to enjoy the delicious flavor while supporting your nutrition and health goals.
Complete Source of Protein
As a lean meat, most of the calories in pastrami come from its protein content. One ounce of beef pastrami contains 6 grams of protein, while the same serving of turkey pastrami contains 4.5 grams. As an animal source of protein, both the beef and turkey pastrami provide all of the essential amino acids, making them complete sources of protein. While protein is an important nutrient, most Americans get more than enough in their diet, according to the Centers for Disease Control and Prevention.
DELICATESSEN TURKEY PASTRAMI: JENNIE-O vs SARGE’S DELI TURKEY PASTRAMI REVIEW
FAQ
Is turkey pastrami healthier than regular pastrami?
Most of the fat in beef pastrami is saturated fat so turkey pastrami is a better option to keep your cholesterol under control. What is a Pastrami Sandwich? As part of a sandwich, pastrami can be served hot or cold but usually the pastrami is heated.
Is turkey pastrami a processed meat?
AICR/WCRF expert report defines processed meat as “meat preserved by smoking, curing or salting, or addition of chemical preservatives.” Ham, bacon, pastrami, sausages, hot dogs and luncheon meats are all considered processed meat. It’s not yet clear exactly why these meats increase risk for colorectal cancer.
What is the unhealthiest deli meat?
Worst: Bologna
It packs in 6 times the fat — and about 3 times the calories — of regular deli ham. A 3-ounce serving also delivers more than 40% of all the sodium you should get in a day. For a leaner sandwich, go with low-sodium chicken, turkey, ham, or roast beef.
Does pastrami have any health benefits?
As an animal source of protein, both the beef and turkey pastrami provide all of the essential amino acids, making them complete sources of protein.