How to avoid nitrates in deli meat?

December 25, 2025 •

4 min read

According to research published via the National Institutes of Health, consuming nitrates in processed meats has been linked to potential health concerns due to the formation of nitrosamines during cooking. Learning how to avoid nitrates in deli meat is a crucial skill for every health-conscious shopper..

Quick Summary

This guide reveals how to find and choose healthier alternatives to processed deli meats containing synthetic or 'natural' nitrates by deciphering confusing product labels.

Key Points

Read the fine print: A "no nitrates added" label often includes an asterisk pointing to the fine print, which may reveal the use of naturally occurring nitrates from sources like celery powder.
Natural isn't healthier: Natural nitrates from vegetables like celery are processed by the body in the same way as synthetic ones and can still form potentially harmful compounds.
Choose fresh from the counter: Opt for freshly sliced meat from the deli counter, which is more likely to have fewer ingredients and be less processed than pre-packaged options.
Cook your own meat: The most effective way to control your nitrate intake is to roast or cook your own meat at home and slice it yourself for sandwiches.
Embrace plant-based alternatives: Consider options like hummus, avocado, or plant-based proteins to replace deli meat entirely and avoid nitrates altogether.
Prioritize whole foods: Given the multiple health risks associated with processed meats (including high sodium), a general move toward fresher, whole foods is the best strategy for overall health.

Deciphering "Uncured" and "No Nitrates Added" Labels

Many shoppers believe that choosing a product labeled “uncured” or “no nitrates or nitrites added” is a surefire way to avoid these additives. However, this is one of the most significant deceptions in the deli aisle. The truth is that these products often contain nitrates derived from natural sources, most commonly celery powder or celery juice concentrate. Federal regulations require that if no synthetic nitrates are used, the product must be labeled "uncured," even if it contains natural nitrates.

The Natural vs. Synthetic Nitrate Deception

When it comes to your body, there is virtually no difference between synthetic sodium nitrite and the nitrite derived from celery powder. Regardless of the source, nitrates are converted to nitrites and can then form harmful nitrosamines, especially when exposed to high heat during cooking. Research by the American Institute for Cancer Research (AICR) and others suggests that consuming processed meat—regardless of its curing method—is associated with health risks. Therefore, relying on "natural" nitrate sources offers no real health advantage.

Healthier Swaps for Your Sandwich

Making a conscious effort to replace processed deli meat with whole-food alternatives is one of the best ways to reduce your nitrate and sodium intake. You have many delicious options beyond the deli counter:

Freshly roasted or cooked meats: Purchase a roast beef, turkey breast, or chicken breast cooked fresh at the deli counter or cook your own at home. These options typically have a much simpler ingredient list and are less processed.
Plant-based proteins: Try hummus, beans, lentils, or sliced avocado as filling and flavorful alternatives. Tempeh or sautéed mushrooms can also add a savory, meaty texture to your sandwiches and wraps.
Seafood options: Canned tuna or salmon, mixed with a little mayonnaise or Greek yogurt, makes for a quick and easy, high-protein sandwich filler.
Egg salad: A classic, simple, and satisfying alternative to processed meats. Pair it with fresh vegetables and whole-grain bread for a complete meal.

The DIY Deli Counter

For those who enjoy a hands-on approach, making your own deli-style meat is easier than it sounds. Simply cooking a cut of meat like a turkey or chicken breast, or even a piece of beef, and slicing it thinly can provide a fresh, additive-free protein source for your sandwiches. This gives you complete control over the ingredients, seasonings, and sodium content. Many homemade recipes for items like pastrami and roast beef use simple brines and seasonings instead of synthetic curing salts, resulting in a cleaner and healthier product.

A Comparison of Deli Meat Types

To help you make the best choice, here's a comparison of common deli meat categories:


Deli Meat Type	Common Preparation	Nitrate/Nitrite Status	Health Considerations
Classic Cured (e.g., Salami, Bologna)	Cured with synthetic sodium nitrite (E250) and other preservatives	Contains synthetic nitrates and nitrites	Highest in sodium, fat, and preservatives; linked to higher cancer risk.
Naturally Cured (e.g., “Uncured” Bacon, Ham)	Cured with natural sources like celery powder or other vegetable-derived nitrates	Contains naturally occurring nitrates/nitrites	Same health considerations as synthetic nitrates; often high in sodium.
Fresh Deli Counter (e.g., Roasted Turkey Breast)	Cooked in-house, freshly sliced	Less likely to have added nitrates; check with the deli staff	Generally lower in sodium and preservatives; fresher and less processed.
Homemade Roasted Meat	Prepared and cooked at home with whole ingredients	No added nitrates or nitrites; full control over ingredients	Cleanest option with lowest sodium and additives; fresher taste.

Understanding the Risks of Processed Meats

Beyond just nitrates, processed meats pose other health risks that are important to consider. They are often very high in sodium, which is a significant risk factor for high blood pressure and heart disease. Cooking these meats at high temperatures can also create other carcinogenic compounds, such as polycyclic aromatic hydrocarbons (PAHs), which add to the overall health risk. Even some meats labeled as “healthy alternatives,” like turkey bacon, are still considered processed and carry these risks. Choosing minimally processed, whole foods remains the safest approach for long-term health.

Conclusion: Making Informed Choices

Avoiding nitrates in deli meat requires more than just reading the front of the package. By understanding that terms like “uncured” and “no added nitrates” can be misleading, you can make smarter choices. Opt for fresh deli meat from the counter, prepare your own roasted meats, or explore plant-based alternatives to significantly reduce your exposure to nitrates and other unnecessary additives. Prioritizing fresh, whole foods is the most reliable strategy for protecting your health and enjoying delicious, wholesome meals. For more information on the link between diet and cancer risk, consider visiting the American Institute for Cancer Research website.

Frequently Asked Questions

Nitrates ($NO_3$) are compounds that can be converted into nitrites ($NO_2$) by bacteria in the body. Nitrites are then the compounds that can form carcinogenic nitrosamines, especially when exposed to high heat.

No, the body processes nitrates from natural sources like celery powder in the same manner as synthetic ones. The health risks associated with nitrate exposure are not mitigated by using a 'natural' source.

Nitrates are used as a preservative to inhibit the growth of harmful bacteria, like Clostridium botulinum, and to maintain the characteristic pink color and flavor of cured meat.

Truly nitrate-free options are typically minimally processed, like freshly cooked and sliced meats from a deli counter. You must carefully check ingredients for celery powder or other natural sources of nitrates.

Check the ingredient list, not just the front label. If you see "celery powder," "celery juice," or other vegetable-derived nitrates, the product is not truly free of added nitrates, despite being labeled "uncured".

Yes, many deli meats are also very high in sodium, which can contribute to high blood pressure. Some are high in saturated fat, and cooking them at high temperatures can create other harmful compounds.

While turkey bacon may be leaner, it is still a processed meat and contains nitrates, often from natural sources. It still carries the health risks associated with processed meats and high sodium.