Finding the Healthiest Lunch Meat: Which lunch meat brand is the healthiest?

October 18, 2025 •

4 min read

According to the CDC, Americans consume an average of 3,300 mg of sodium per day, significantly more than recommended, with processed foods being a major contributor. When searching for lunch meat, knowing which lunch meat brand is the healthiest depends on key factors like sodium levels, fat content, and the presence of preservatives.

Quick Summary

Comparing lunch meat brands involves analyzing sodium, preservatives, and processing levels to find the most nutritious option. Lean, minimally processed types like oven-roasted turkey are often best, and brands like Applegate and Boar's Head offer excellent choices. Consider low-sodium, uncured, or organic varieties for healthier sandwiches.

Key Points

Choose Leaner Meats: Opt for turkey breast, chicken breast, or lean roast beef over higher-fat, processed options like salami.
Check for Lower Sodium: Many brands offer low-sodium or reduced-sodium versions; compare the nutritional information on labels.
Consider "Uncured" Options: Look for products with no added synthetic nitrates or nitrites. Be aware that most still use natural nitrates from sources like celery powder.
Prioritize Minimal Ingredients: A shorter, more recognizable ingredient list typically indicates less processing and fewer additives.
Buy Fresh from the Deli Counter: Sliced-to-order meats often contain fewer preservatives than pre-packaged varieties.
Look for Certifications: Organic, Certified Humane, or "No Antibiotics Ever" labels can be indicators of higher-quality sourcing.
Balance Your Diet: Enjoy deli meat in moderation and combine it with plenty of fresh vegetables and whole grains.

Understanding What Makes Lunch Meat Healthy

For many, a sandwich is a lunchtime staple, but the quality of the deli meat can vary significantly. While a convenient source of protein, processed lunch meats can be high in sodium, saturated fat, and potentially harmful additives like nitrates and nitrites. Understanding these factors is key to selecting a healthier brand.

Key Health Considerations

Sodium Content: The recommended daily intake for sodium is 2,300 mg, but many deli meats are packed with high levels. A low-sodium option should have less than 140 mg per serving. Always check the nutrition label for the sodium count per serving and opt for brands offering reduced or low-sodium varieties.
Nitrates and Nitrites: These preservatives are used to extend shelf life and prevent bacterial growth, but their synthetic versions have been linked to potential health risks over long-term consumption. Many brands now offer "uncured" products, but it's important to know that these often use naturally occurring nitrates derived from sources like celery powder. For some, this is preferable to synthetic options, but those looking to minimize all forms of added nitrates should be vigilant.
Degree of Processing: The healthiest lunch meats are those that are minimally processed, meaning they have a short, recognizable ingredient list. Meats that are simply roasted and sliced from a whole piece of meat are superior to those made from finely minced meat mixed with fillers and preservatives. Salami, bologna, and pepperoni are examples of more heavily processed choices.
Lean Cuts: Opting for lean cuts of meat, such as turkey or chicken breast, and lean roast beef, helps reduce saturated fat intake. The American Heart Association recommends limiting saturated fat to less than 6% of your daily calories.

Healthiest Types of Deli Meat by Category

When shopping, focus on these categories for generally healthier options:

Turkey Breast: Widely available and typically very lean, roasted turkey breast is a top choice. Look for options with low sodium and no added nitrates or nitrites. Brands like Applegate Naturals and Plainville Farms are known for their quality turkey products.
Chicken Breast: Similar to turkey, oven-roasted chicken breast is a lean, protein-rich alternative. Like turkey, look for minimally processed and low-sodium versions from trusted brands. Consider Dietz & Watson or Plainville Farms.
Roast Beef: When made from a lean cut like eye of round, roast beef offers a good source of protein and iron. Low-sodium options are available from brands such as Boar's Head.
Ham: While ham can be higher in sodium, low-sodium and uncured options exist. Brands like Applegate and Boar's Head offer alternatives with fewer additives.

Making Healthier Choices

Beyond specific brands, here are actionable steps for smarter selections:

Choose Fresh from the Deli Counter: Deli-sliced meat often contains fewer preservatives than pre-packaged options. Ask about the store's low-sodium or minimally processed offerings.
Read the Ingredients List: The shorter the list, the better. Look for items you can pronounce and recognize, and avoid those with artificial colors, flavorings, and unnecessary fillers.
Pay Attention to Certifications: Labels like "organic," "Certified Humane," or "No Antibiotics Ever" can indicate higher quality sourcing and fewer additives.
Consider Making Your Own: For the absolute healthiest option, consider roasting your own chicken or turkey breast at home and slicing it for sandwiches. You control the ingredients, especially the sodium.

Brand Comparison for Healthy Lunch Meat


Brand	Key Health Features	Recommended Options	Best For...
Applegate Naturals	No antibiotics, hormones, or added nitrites/nitrates. Simple ingredients.	Oven Roasted Turkey Breast, Black Forest Ham (Uncured).	Minimally processed and antibiotic-free options.
Boar's Head	Wide range of options, including low-sodium and no-nitrate/nitrite added products.	46% Lower Sodium Turkey Breast, No Salt Added Roast Beef.	Consumers needing specific low-sodium and additive-free choices.
Hormel Natural Choice	No artificial ingredients or added nitrites/nitrates.	Oven Roasted Deli Turkey, Honey Ham.	Convenient, pre-packaged, and nitrate-free options.
Dietz & Watson	Offers organic and "Healthier Lifestyle" lines, often with low-carb, fat, and sodium content.	Organic Sliced Turkey Breast, Gourmet Lite Ham.	Organic and specific dietary needs.
Thumann's	All-natural, free of antibiotics, hormones, and nitrates.	All-Natural Hickory-Smoked Turkey Breast.	High-quality, artisanal, all-natural options.
Plainville Farms	"No salt added" options available. No antibiotics, growth hormones, or nitrates.	Organic Pre-Sliced Oven Roasted Turkey Breast.	Lower-sodium turkey and chicken.
365 by Whole Foods	Organic, no hormones or antibiotics. Minimal ingredients.	Organic Oven-Roasted Turkey Breast.	Convenient organic options for Whole Foods shoppers.

Conclusion: Making an Informed Choice

There is no single "healthiest" lunch meat brand, as the best choice depends on individual priorities, whether that's minimizing sodium, avoiding nitrates, or choosing organic products. However, by focusing on lean meats like turkey, chicken, and roast beef and prioritizing brands with transparent, minimal ingredient lists, you can make a healthier decision. Brands like Applegate Naturals and Boar's Head consistently offer products that meet stricter health criteria, but diligent label reading is always recommended. Combining these healthier options with fresh vegetables and whole-grain bread creates a nutritious and satisfying sandwich. A varied diet, rather than relying solely on deli meats, is the best approach for long-term health.

American Cancer Society recommends limiting or avoiding processed meats for a healthy diet, reinforcing the importance of being selective about your lunch meat choices.

Frequently Asked Questions

No, not all lunch meat is bad. While many processed options are high in sodium and additives, lean, minimally processed versions like oven-roasted turkey or chicken can be part of a healthy, balanced diet when consumed in moderation.

Cured lunch meat uses synthetic sodium nitrites as a preservative, while "uncured" uses natural sources of nitrates, like celery powder. Both contain nitrates, but the source and processing differ.

To find the lowest sodium options, look for labels that say "low sodium" (140 mg or less per serving) or "very low sodium" (35 mg or less). Some brands also offer "no salt added" products.

Organic lunch meats generally offer better sourcing by avoiding antibiotics and added hormones, but they may still contain high sodium levels or natural nitrates. Always check the full nutritional label.

Oven-roasted turkey breast is often cited as the healthiest choice because it is very lean, high in protein, and low in calories. It's crucial to choose a low-sodium, minimally processed brand.

You can make your own by roasting a lean cut of meat, such as a turkey or chicken breast, at home. Once cooked, slice it thinly after it has cooled completely. This gives you full control over the ingredients, especially salt.

Healthy alternatives to deli meat include canned tuna or salmon, egg salad, hummus, and homemade roasted chicken or turkey.