Finding a Healthy Nutrition Diet: What Deli Meats Don't Have Nitrates?

October 9, 2025 •

4 min read

While most deli meats contain synthetic sodium nitrates and nitrites for preservation, products labeled "uncured" offer an alternative for those seeking options without these specific additives. However, the label "uncured" can be misleading, as these products often rely on natural sources of nitrates, such as celery powder, to achieve the same preservative effect. Understanding the difference is key to making informed decisions about what deli meats don't have nitrates.

Quick Summary

This guide explains the difference between cured and uncured deli meats, detailing how to spot naturally-preserved options and interpret labels. It identifies the brands and types of deli meats that use natural sources of nitrates, helping you find healthier alternatives at the grocery store. The article covers common deli meats, their curing methods, and the ingredients to look for on packaging.

Key Points

Check Labels for "Uncured": Look for the term "uncured" and the mandatory disclaimer about naturally occurring nitrates from sources like celery powder.
Identify Natural Nitrates: Recognize ingredients like celery powder, beet juice, and sea salt as natural curing agents that contain nitrates.
Compare Brands for Options: Reputable brands like Applegate, Boar's Head, and Wellshire offer a range of uncured deli meat products.
Pay Attention to Sodium Content: Both cured and uncured deli meats can be high in sodium, so check the nutritional information for products with lower salt.
Prioritize Fresh, Unprocessed Meats: Freshly roasted turkey or beef from the deli counter or prepared at home is a less processed alternative.
Moderate Overall Consumption: Regardless of the curing method, limit your intake of all processed meats as part of a balanced diet.
Understand the Natural vs. Synthetic Difference: Natural nitrates from vegetables are chemically the same as synthetic ones, but the presence of antioxidants in the natural sources may alter the health impact.
Consider Plant-Based Alternatives: For those aiming to reduce meat consumption, plant-based proteins like beans, lentils, and hummus offer excellent, nitrate-free options.

Understanding Nitrates in Deli Meat

Nitrates and nitrites are salts used as preservatives in the meat industry to extend shelf life, prevent the growth of harmful bacteria like Clostridium botulinum, and enhance flavor and color. Sodium nitrate (E251) and sodium nitrite (E250) are common synthetic forms. However, these compounds have been a subject of health concern, with some studies linking them to the formation of carcinogenic nitrosamines when consumed in processed meats. This has led many health-conscious consumers to seek out alternatives.

The Cured vs. Uncured Labeling Debate

The most confusing aspect of shopping for nitrate-free deli meat is the labeling. A product labeled as "cured" has been preserved using synthetic sodium nitrite or sodium nitrate. In contrast, "uncured" products contain no added synthetic nitrates or nitrites. However, the term "uncured" is a bit of a misnomer, as these meats are still preserved, just with naturally occurring nitrates. The U.S. Department of Agriculture (USDA) mandates that uncured products also carry a statement like "no nitrates or nitrites added except those naturally occurring in celery powder or other natural ingredients".

The naturally occurring nitrates from sources like celery powder or beet extracts are chemically identical to synthetic ones and still perform the same functions of preservation and coloring. The key difference lies in the process and the presence of vitamin C in some of these natural sources, which can inhibit the formation of nitrosamines.

Reading the Label: What to Look For

To find deli meats without synthetic nitrates, you must become an expert label reader. Here is a breakdown of what to check:

Look for "Uncured": This term is the primary indicator that synthetic nitrates were not added during processing. Keep in mind this does not mean it is nitrate-free.
Scan the Ingredients List: Ingredients like celery powder, celery juice, beet extracts, and sea salt are the natural curing agents used in uncured products. You will likely see these listed. Also, avoid ingredients like sodium nitrate (E251) or potassium nitrate (E252).
Beware of Claims: Be skeptical of front-of-package claims like "natural" or "healthier." While they may signify a different curing process, they don't guarantee the absence of all nitrates.
Seek Minimal Processing: Some fresh or roasted meats from the deli counter may have fewer ingredients than pre-packaged options. Look for simple roast beef or turkey breast with minimal additives.

Brands Offering Uncured and Naturally Preserved Meats

Several brands are known for their naturally-preserved or uncured deli meat options. It's always best to check the specific product label, as offerings can vary.

Applegate: Offers a variety of organic and natural deli meats, including ham, turkey, and chicken, with "no nitrates or nitrites added".
Boar's Head: Features a comprehensive "All Natural*" line that includes oven-roasted beef and smoked turkey breast, with no added nitrates or nitrites.
Dietz & Watson: Has a selection of "Naturals and Organic" products, such as applewood smoked turkey breast and angus roast beef, that are uncured.
Niman Ranch: Provides Certified Humane® deli products that are nitrate-free.
Wellshire Farms: Specializes in uncured, nitrate-free bacon and deli meats, using naturally occurring celery powder for preservation.

The Real Difference: Naturally-Cured vs. Synthetic Nitrates

While both uncured and traditionally cured deli meats contain nitrates, the method of introduction and potential byproducts are what differentiate them. This comparison table highlights the key differences.


Feature	Traditionally Cured Deli Meats	Uncured Deli Meats (with Natural Nitrates)
Preservative Source	Synthetic compounds like sodium nitrite.	Naturally occurring nitrates from celery powder, beet juice, etc..
Labeling	Labeled as "cured" or mentions specific synthetic preservatives.	Labeled as "uncured" and includes a disclaimer about natural nitrates.
Antioxidant Content	None added to counteract nitrosamine formation.	Natural sources often contain antioxidants like Vitamin C, which can inhibit the formation of nitrosamines.
Nitrosamine Formation	Potentially higher risk due to synthetic nitrites interacting with protein under heat.	Potentially lower risk due to the presence of antioxidants, though natural nitrates are still converted to nitrites.
Shelf Life	Generally longer due to stronger synthetic preservatives.	Typically shorter, so check dates carefully.
Taste Profile	Often has a more pronounced salty, "cured" flavor.	Tends to have a milder, less processed flavor.

Beyond the Label: Other Considerations

While focusing on what deli meats don't have nitrates is a valid step toward healthier eating, it's important to consider other factors. Both cured and uncured deli meats are often high in sodium, which can contribute to high blood pressure and other health issues. Choosing products with lower sodium content or opting for freshly roasted meats can be a better choice.

Furthermore, limiting consumption of all highly processed meats, whether cured with synthetic or natural nitrates, is a key recommendation from organizations like the World Health Organization. Including whole, fresh foods in your diet, such as fresh poultry, fish, eggs, and plant-based proteins, is the most effective strategy for reducing overall health risks associated with processed meat consumption.

Conclusion: Making the Best Choice for Your Health

In conclusion, finding what deli meats don't have nitrates involves carefully reading labels for the term "uncured" and identifying the natural sources of nitrates used, such as celery powder. While this avoids synthetic additives, it's important to recognize that these meats still contain nitrates. Brands like Applegate, Boar's Head (All Natural* line), and Wellshire offer several such options. For the healthiest approach, prioritize fresh, unprocessed meats, pay attention to sodium levels, and moderate your intake of all processed deli products. Educating yourself on labeling and exploring brands that align with your health goals empowers you to make smarter dietary choices for long-term well-being.

Frequently Asked Questions

No, "uncured" does not mean a deli meat is free of all nitrates. According to USDA regulations, uncured meats are preserved without synthetic additives but contain nitrates from natural sources like celery powder, which functions similarly to synthetic versions.

Celery powder is a natural ingredient derived from celery that is rich in naturally occurring nitrates. It is used as a natural curing agent in uncured meats to preserve them, inhibit bacterial growth, and maintain color, mimicking the effects of synthetic nitrates.

While some consumers view them as a healthier choice due to their natural origin, experts note that the body processes nitrates from natural sources in the same way it does synthetic ones. However, the presence of Vitamin C and other antioxidants in some natural curing agents may inhibit the formation of harmful nitrosamines.

While fresh, roasted meats at the deli counter are less likely to contain added nitrates, it is not guaranteed. Always ask the deli staff and, if possible, check the product's ingredient information to confirm.

Several brands offer uncured options, including Applegate, Boar's Head (specifically their All Natural* line), Dietz & Watson (Naturals line), Niman Ranch, and Wellshire Farms. Always check the label for specific product details.

Healthier alternatives include making your own deli meat by roasting and slicing fresh turkey or beef breast. Other options include canned tuna, egg salad, or plant-based proteins like hummus or beans.

Yes, you should. Many uncured deli meats contain significant amounts of sodium, sometimes even more than their traditionally cured counterparts, to aid in preservation. Checking the nutrition label for sodium content is always recommended, especially if you have concerns about blood pressure.