Are Deli Meats the Same as Processed Meats? The Surprising Truth About Your Lunch

November 11, 2025 •

5 min read

According to the World Health Organization (WHO), processed meats are classified as a Group 1 carcinogen, with strong evidence linking them to cancer. This startling fact raises a crucial question for many consumers: are deli meats the same as processed meats? The simple and surprising truth is that all deli meat, whether pre-packaged or sliced fresh at the counter, is a type of processed meat.

Quick Summary

All deli meat is a type of processed meat that has been preserved or flavored, often containing high levels of sodium, nitrates, and saturated fat. This can increase health risks and is different from fresh, unprocessed meat. Consumers should be cautious and consider healthier alternatives.

Key Points

All Deli Meat Is Processed Meat: Whether sliced fresh at a counter or from a vacuum-sealed pack, deli meat has been processed through salting, curing, or adding preservatives to extend shelf life.
Not All Processing Is Equal: The level and type of processing vary significantly. Lean, whole-muscle cuts are generally less processed than emulsified products like bologna or sausages.
'Uncured' is a Misnomer: Deli meats labeled 'uncured' or 'nitrate-free' often use natural sources of nitrates, like celery powder, which carry the same potential health risks as synthetic versions.
High in Sodium and Fat: Many deli meats are loaded with sodium to act as a preservative, and fattier varieties contain high levels of saturated fat, which can contribute to heart disease.
Linked to Cancer Risk: The World Health Organization classifies processed meat as a Group 1 carcinogen, with sufficient evidence linking regular consumption to an increased risk of colorectal cancer.
Healthier Homemade Alternatives are Available: Making your own sandwich meat from roasted chicken or beef gives you full control over ingredients and sodium content.
Moderation is Key: While processed deli meat should be limited, incorporating it occasionally into a balanced diet that is rich in whole, fresh foods is the recommended approach.

What is Processed Meat?

Processed meat is defined as any meat that has been transformed through salting, curing, fermenting, smoking, or other processes to enhance its flavor or improve preservation. This modification from its raw agricultural form is what makes it 'processed'. Examples include a wide range of common foods, such as:

Sausages and hot dogs
Bacon
Salami and pepperoni
Ham
Corned beef
Beef jerky
Canned meat

The level of processing can vary, but any form of alteration to preserve or flavor the meat, beyond simple cutting or grinding, classifies it as processed.

The Definition and Processing of Deli Meats

Deli meat, also known as lunch meat or cold cuts, is a specific category of processed meat typically sliced thin and served cold. The meat can come pre-packaged from the refrigerator aisle or be sliced fresh to order from the deli counter, but in almost all cases, it has been processed to extend its shelf life and enhance its flavor.

How Deli Meat is Processed

Many people assume meat sliced at the deli counter is less processed than pre-packaged varieties, but the base product has undergone similar industrial-level processing. A typical manufacturing process includes several steps:

Preparation: Large chunks of meat are prepared for processing.
Brine Injection: The meat is injected with a brine or marinade containing water, salt, spices, and preservatives like nitrates or nitrites. Some 'uncured' products use natural sources like celery powder.
Tumbling: The marinated meat is tumbled to ensure the brine is evenly distributed.
Cooking: The meat is cooked and/or smoked in large ovens to a specific temperature.
Chilling and Slicing: After cooling, the meat is sliced. Slicing at the deli counter or pre-slicing for packaging introduces new surfaces for bacterial growth, which is why preservatives are necessary.

The Nitrate and Nitrite Controversy

A common point of confusion is the use of nitrates and nitrites. While these compounds help prevent bacterial growth (like botulism), they also react with proteins to form nitrosamines, which have been linked to cancer. Many companies now offer products labeled 'uncured' or 'nitrate-free'. However, these products use natural sources of nitrates, such as celery powder, which are chemically identical to synthetic ones once ingested. As a result, the potential health risks remain.

Health Risks Associated with Processed Meat

The processing techniques used for deli and other processed meats contribute to several health concerns, leading health organizations to recommend limiting or avoiding them.

High Sodium Content

Sodium is a key preservative in deli meat and is also used to enhance flavor. Most deli meats contain significantly higher levels of sodium than their fresh counterparts, with some having 8 to 11 times more. High sodium intake is a major risk factor for high blood pressure, heart disease, and stroke.

Saturated Fats and Other Additives

Fattier processed meats, such as salami and bologna, are high in saturated fat. Excessive intake of saturated fat can raise cholesterol levels and increase the risk of cardiovascular disease. In addition to salt and preservatives, many processed deli meats also contain other additives, fillers, and binders to improve texture, color, and shelf life.

Cancer Risk

The World Health Organization's International Agency for Research on Cancer (IARC) classifies processed meat as carcinogenic to humans (Group 1) based on sufficient evidence that it causes colorectal cancer. Research suggests that consuming just 50 grams of processed meat daily increases the risk of colorectal cancer by about 18%.

Deli vs. Homemade: A Nutritional Comparison

To highlight the difference between convenience and optimal nutrition, here is a comparison table outlining the key differences between typical store-bought deli meat and a homemade alternative.


Feature	Commercial Processed Deli Meat	Homemade Sliced Roast Meat (e.g., turkey or beef)
Sodium Content	Typically very high (e.g., 300-600+ mg per 2oz serving)	Significantly lower; controlled by the salt you add during cooking
Preservatives	Contains nitrates/nitrites (synthetic or natural), phosphates, and other additives	None added; freshness depends on proper storage and refrigeration
Saturated Fat	Varies widely; high in types like salami and bologna	Generally lower, especially with lean cuts like turkey breast or beef
Processing Level	Heavily processed with injected brines, tumbling, and added ingredients	Minimal processing; simply cooking and slicing a whole cut of meat
Shelf Life	Extended shelf life due to preservatives; can last for weeks	Short shelf life, typically a few days to a week

Healthier Alternatives to Deli Meat

Reducing or eliminating processed deli meat from your diet is a positive step toward better health. Luckily, there are many delicious and convenient alternatives to consider for your sandwiches, salads, and snacks.

Make Your Own: The healthiest option is to roast a chicken breast, turkey, or beef loin at home, slice it thinly, and use it for sandwiches. You have complete control over the ingredients, including sodium.
Rotisserie Chicken: A store-bought rotisserie chicken can be a quick and easy source of lean, unprocessed meat. Just be mindful of the potential for added sodium and seasoning.
Canned Fish: Canned tuna or salmon are excellent, high-protein alternatives that provide beneficial omega-3 fatty acids. Look for low-sodium varieties.
Eggs: Hard-boiled eggs or egg salad offer a simple, versatile, and nutritious protein source for sandwiches and salads.
Plant-Based Options: Hummus, mashed beans, or veggie burgers can be hearty and flavorful fillings. Tofu or tempeh also work well and provide plant-based protein.
Leftovers: Use leftover home-cooked meat from dinner, such as roasted chicken, steak, or pork, to create healthy lunches.

Conclusion

In conclusion, yes, deli meats are in fact a subset of processed meats. The methods used to extend their shelf life and enhance flavor, from curing and salting to adding chemical preservatives like nitrates, classify them as such. While occasional consumption is unlikely to cause immediate harm, regular, long-term intake is linked to increased health risks, including a higher risk of certain cancers. Consumers should be aware that even 'uncured' varieties made with natural nitrates carry similar risks as their synthetic counterparts. The best strategy for a healthier diet is to choose fresh, minimally processed, whole foods whenever possible and to consume deli meats in moderation. Opting for homemade alternatives or other unprocessed protein sources provides a more nutritious and controlled way to fuel your body.

For further information on how processed meats impact cancer risk, consider visiting the World Cancer Research Fund.

Frequently Asked Questions

Yes, all deli meat, including turkey, ham, and roast beef, is considered processed because it has been altered from its raw state through curing, salting, smoking, or adding preservatives to improve flavor and shelf life.

Not necessarily. While deli meat sliced fresh at the counter might seem fresher, the base product has still been processed similarly to packaged versions, often containing high levels of sodium and preservatives. Always check the ingredient list if available.

Cured meat uses synthetic nitrates or nitrites. Uncured meat uses natural sources of nitrates, such as celery powder, but the resulting compounds are chemically the same once digested. Neither is definitively healthier, and both are considered processed.

You should limit deli meat consumption due to high levels of sodium and saturated fat, which are linked to heart disease, and the presence of nitrates/nitrites, which can form cancer-causing compounds. The World Health Organization has classified processed meat as a Group 1 carcinogen.

Healthier alternatives include making your own sliced meat from home-cooked roasts, using canned tuna or salmon, hard-boiled eggs, or plant-based options like hummus or mashed chickpeas.

The primary health risk is an increased risk of certain cancers, particularly colorectal cancer. The World Health Organization found strong evidence linking processed meat consumption to this risk, with the risk increasing with the amount consumed.

Leaner deli meats like turkey breast are lower in saturated fat than fattier options like salami. However, they are still high in sodium and typically contain preservatives, meaning they should still be consumed in moderation.