How many calories are in a slice of beef pastrami?

December 31, 2025 •

3 min read

According to USDA data, a single 1-ounce (28g) slice of standard cured beef pastrami contains approximately 41 calories. This caloric value, however, is influenced by several factors, including the cut of meat and processing method.

Quick Summary

A typical slice of beef pastrami contains about 41 calories, with variations depending on the cut and fat content. Key nutrients include protein, but it is also high in sodium due to the curing process.

Key Points

Caloric Value: A standard 1-ounce slice of beef pastrami contains about 41 calories, but this can vary by cut and leanness.
Protein Source: A single 1-ounce slice provides over 6 grams of high-quality protein.
High Sodium: Pastrami is very high in sodium due to the curing process and should be consumed in moderation.
Fat Content: Most of the fat in pastrami is saturated fat, which should be limited in a heart-healthy diet.
Leaner Options: Brands offering 98% fat-free versions have significantly fewer calories, at around 27 per ounce.
Healthier Alternatives: Turkey pastrami is a lower-calorie and lower-fat alternative to its beef counterpart.
Serving Size Matters: Using portion control is important to manage calorie, fat, and sodium intake from this processed meat.

Decoding the Calories in Beef Pastrami

Understanding the calorie count in a slice of beef pastrami is more nuanced than a single number. While a standard 1-ounce slice typically contains around 41 calories, this can fluctuate based on the specific cut of beef, the leanness of the meat, and the brand's preparation method. Most pastrami is made from the beef brisket, which has both a leaner 'flat' and a fattier 'deckle' portion. Pastrami made from a leaner cut, such as a 98% fat-free version, can have a lower calorie count of approximately 27 calories per ounce. For those tracking their intake, being aware of these subtle differences is crucial for accurate dietary planning.

Core Nutritional Breakdown of a Standard 1-Ounce Slice

Beyond just the calories, it's helpful to look at the macronutrient composition of beef pastrami. This gives a clearer picture of what you are consuming.

Protein: At around 6.1 grams per ounce, pastrami is a solid source of high-quality protein, essential for muscle repair and growth.
Fat: An ounce of standard pastrami contains approximately 1.6 grams of total fat, with about half of that coming from saturated fat. Individuals watching their cholesterol and heart health should be mindful of this.
Carbohydrates: Beef pastrami contains virtually no carbohydrates, as it is a pure meat product.
Sodium: A major consideration is the high sodium content, which typically ranges from 248 to over 300 milligrams per ounce. This is a result of the brining and curing process and should be factored into your daily intake, especially if you have high blood pressure.

The Curing and Smoking Process

The distinctive flavor of pastrami is a result of its preparation method, which also impacts its nutritional profile. The process involves several steps:

Brining: The beef is submerged in a saltwater brine, along with spices, which draws moisture out of the meat and preserves it. This step is responsible for the high sodium content.
Drying: The brined meat is partially dried.
Seasoning: A blend of herbs and spices, most notably black pepper, coriander, and garlic, is applied as a dry rub.
Smoking and Steaming: The meat is then smoked and steamed until tender. The smoking process adds flavor but has no significant caloric impact.

Comparison Table: Beef Pastrami vs. Other Deli Meats

Here is a quick comparison of the nutritional information for a standard 1-ounce (28g) serving of several common deli meats:


Deli Meat	Calories (approx.)	Protein (g)	Fat (g)	Sodium (mg)	Notes
Beef Pastrami	41	6.1	1.6	248–302	Made from beef brisket, higher in saturated fat.
98% Fat-Free Beef Pastrami	27	~6	0.3	~286	Leaner version, lower in calories and fat.
Turkey Pastrami	39	4.5	<2	~314	Poultry-based, generally lower in fat and calories.
Corned Beef	56	4	4	~345	Typically fattier and higher in sodium than pastrami.
Deli Ham	~45–60	Varies	Varies	Varies	General estimate, varies greatly by brand and cut.

Tips for Mindful Consumption

For those who enjoy pastrami but want to keep their diet balanced, consider these tips:

Portion Control: Limit the number of slices you add to your sandwich or meal. Using a food scale is the most accurate way to measure portions.
Choose Wisely: If your local deli or supermarket offers it, opt for the leaner, 98% fat-free option, which has significantly fewer calories and less fat.
Consider Alternatives: Turkey pastrami offers a similar flavor profile with a more favorable nutritional breakdown.
Balance Your Meal: Offset the high sodium content by pairing your pastrami with fresh vegetables and unsalted condiments.
Monitor Sodium: If you have high blood pressure, pay close attention to your daily sodium intake from all sources, not just processed meats.

Conclusion

In summary, a standard slice of beef pastrami contains around 41 calories, but this can vary depending on the cut and processing. While it provides a good source of protein, its high sodium and saturated fat content mean it should be enjoyed in moderation. For calorie-conscious consumers, choosing leaner or alternative versions like turkey pastrami, and practicing portion control, can make it a more balanced dietary choice. Reading nutrition labels and understanding the preparation process are key to making informed decisions about enjoying this classic deli favorite as part of a healthy lifestyle.

For more detailed nutritional information and the data used in this article, you can visit the University of Rochester Medical Center website for its database of USDA nutritional values.

Frequently Asked Questions

While it is high in protein, beef pastrami is a processed meat that is very high in sodium and contains saturated fat. It can be part of a balanced diet when consumed in moderation, but is not considered a 'healthy' food for regular consumption, especially for those watching their sodium intake.

The caloric and nutritional profiles are similar, but pastrami is often slightly lower in sodium and fat compared to corned beef, which typically has around 56 calories and 345mg of sodium per ounce.

The calorie count is primarily influenced by the cut of beef used, with fattier cuts like brisket containing more calories than leaner cuts. The overall thickness and size of the slice also play a role.

Yes, turkey pastrami is a good lower-calorie alternative. A 1-ounce serving of turkey pastrami has fewer calories (around 39) and less fat than beef pastrami.

A 1-ounce slice of beef pastrami contains a significant amount of sodium, often between 248 and 302 milligrams, depending on the brand and cut.

Yes, the brining process adds significant sodium, making it a high-sodium food. The smoking and steaming methods contribute to its flavor profile, but do not add substantial calories.

You can opt for leaner varieties, turkey pastrami instead of beef, or practice portion control. Pairing pastrami with low-sodium ingredients like fresh vegetables can also help.