Is boar's head London broil roast beef healthy?: A Comprehensive Nutritional Analysis

October 21, 2025 •

4 min read

Deli meat, while a convenient source of protein, often comes with health concerns due to processing and additives. This raises a common question for consumers about specific products like: Is boar's head London broil roast beef healthy?

Quick Summary

A nutritional review of Boar's Head London Broil roast beef reveals it is a lean protein but, like most deli meats, is high in sodium. Moderation is key for a balanced diet.

Key Points

Lean and High Protein: Boar's Head London Broil is a lean, high-protein deli meat with a relatively low calorie count per serving.
Processed Meat Classification: Despite minimal processing, it falls under the World Health Organization's processed meat category, which is associated with potential health risks.
Moderate Sodium Content: With 310mg of sodium per 2oz serving, its salt content is a concern for those monitoring their intake, especially compared to fresh, homemade beef.
No Added Nitrates/Nitrites: While the label states "no nitrates or nitrites added," it is cured using natural alternatives like celery powder, which still contain these compounds.
Best in Moderation: For a healthy diet, this deli meat is best enjoyed in moderation, balanced with fresh, whole foods to mitigate the risks associated with processed meat and high sodium.
Nutrient-Dense Alternatives: Healthier options include homemade roast beef or other minimally processed proteins like rotisserie chicken.
Check the Label: Always read nutrition labels for serving size and sodium, even on products marketed as higher-quality.

What is Boar's Head London Broil Roast Beef?

Boar's Head London Broil is a specific variety of deli meat derived from a cap-off top round cut of beef. The meat is hand-trimmed and slow-roasted to achieve its tender texture. It is seasoned with a blend of garlic, onion, and spices to produce a rich flavor. The product is noted for its lean profile and is available fresh-sliced at deli counters.

Nutritional Breakdown of Boar's Head London Broil

For a standard 2-ounce (56g) serving, the nutritional values are as follows:

Calories: 70
Total Fat: 3g
Saturated Fat: 1g
Cholesterol: 25mg
Sodium: 310mg
Protein: 12g

This nutritional profile presents a low-calorie, high-protein food. However, sodium content stands out as a potential concern when compared to fresh, unprocessed meats.

Is boar's head London broil roast beef healthy? A Detailed Analysis

The Positives: Lean Protein and Clean Label

One of the most notable advantages of Boar's Head London Broil is its high protein content relative to its low calorie count. Protein is essential for muscle repair, hormone production, and overall satiety. Furthermore, Boar's Head markets this product as containing no artificial colors, flavors, caramel color, MSG added, or added nitrates or nitrites. This level of transparency is a plus for consumers seeking to avoid certain food additives. The London Broil variety is also described as a lean cut of beef, which contributes to its lower fat content compared to other beef cuts.

The Considerations: Processed Meat and Sodium Levels

Despite its positive attributes, Boar's Head London Broil is still a processed meat. The World Health Organization (WHO) has classified processed meats as "carcinogenic to humans," based on evidence linking them to colorectal cancer. While Boar's Head states "no nitrates or nitrites added," some "uncured" products achieve preservation using natural nitrates from sources like celery powder. The body reacts to these compounds similarly to synthetic ones, forming nitrosamines during cooking or digestion, which are potential carcinogens.

The sodium content is another major consideration. A 2-ounce serving provides 310mg of sodium, which is about 13% of the FDA's recommended daily limit of 2,300mg. For individuals monitoring their sodium intake due to high blood pressure or other health conditions, this amount can accumulate quickly, especially if consuming more than one serving. The average American already consumes more than the recommended daily sodium, primarily from processed foods.

Comparison Table: Boar's Head London Broil vs. Other Options


Feature	Boar's Head London Broil	Oven-Roasted Turkey Breast	Sliced Rotisserie Chicken	Homemade Roast Beef
Processing Level	Processed (cured with natural additives)	Processed (many prepackaged versions)	Minimally Processed	Unprocessed (full control)
Protein per 2oz	~12g	~12g (can vary)	High	Varies by cut
Sodium per 2oz	310mg	440mg (regular) / lower in low-sodium versions	Low (but can be high if seasoned)	Low (based on prep)
Nitrates/Nitrites	No artificial added, contains natural	Variable, often "no added" via celery powder	None	None
Key Benefit	Lean, high protein, no artificial flavors	Very lean, high protein	Convenient, minimal processing	Freshest, lowest sodium, full control

Verdict: A Nuanced Answer

The healthiness of Boar's Head London Broil is not a simple yes or no. It's a relatively healthier choice among processed deli meats due to its high-quality sourcing, lean profile, and lack of certain artificial additives. However, its processed nature and significant sodium content mean it is not as healthy as genuinely unprocessed, home-cooked meat. It can fit into a balanced diet when consumed in moderation, especially when paired with nutrient-dense, low-sodium foods.

How to Incorporate Deli Meats into a Healthy Diet

For those who enjoy deli meat, here are some tips for more nutritious choices:

Prioritize Lean Cuts: Opt for the leanest meats available, such as turkey or chicken breast, or lean roast beef.
Choose Lower-Sodium Options: Many brands, including Boar's Head, offer low-sodium versions. Check the nutrition label carefully.
Buy from the Deli Counter: Freshly sliced meat from the deli counter, while still potentially processed, can sometimes have fewer additives than pre-packaged varieties.
Make Your Own: For maximum control over sodium and ingredients, consider cooking and slicing your own meat at home.
Practice Portion Control: Remember that deli meats are an occasional food, not a daily staple, and balance them with plenty of fruits and vegetables.
Balance with Potassium: High potassium intake from fruits and vegetables can help balance the effects of high sodium on blood pressure.
Consider Alternatives: For sandwiches, explore options like egg salad, hummus, avocado, or nut butters.

Conclusion

So, is boar's head London broil roast beef healthy? The answer is that it's a moderately healthy option within the category of deli meats. Its lean profile and lack of many artificial ingredients are clear benefits, but its classification as a processed red meat and its sodium content prevent it from being a truly "health food". For optimal health, it should be consumed in moderation as part of a varied diet rich in whole foods, or substituted with freshly prepared proteins.

For further guidance on navigating processed meat products, visit the World Health Organization's website.

Frequently Asked Questions

Yes, Boar's Head London Broil is considered a processed meat because it has been seasoned, cured, and prepared for preservation, even with its "no nitrates or nitrites added" label. The curing process, often using natural nitrates, defines it as processed.

A standard 2-ounce (56g) serving contains 310mg of sodium. This is a moderate amount, but can contribute significantly to your daily intake, especially if you consume more than one serving.

Boar's Head states that no nitrates or nitrites are added to the product. However, like many "uncured" products, it relies on natural nitrates found in ingredients like celery powder for the curing process. These natural nitrates still function similarly to synthetic ones.

Boar's Head is generally considered a higher-quality deli meat due to its lean cut and lack of certain artificial ingredients. However, comparisons depend on the specific product; for example, Boar's Head offers a separate, lower-sodium roast beef option.

For maximum health control, homemade roast beef is ideal, allowing you to manage all ingredients. Other healthy alternatives include slicing meat from a whole, cooked rotisserie chicken or using plant-based fillings like hummus or egg salad.

The primary health concerns are the high sodium content and the use of nitrates and nitrites for preservation, which can form carcinogenic compounds. The World Health Organization has classified processed meats as carcinogenic.

While it's a leaner deli meat, it is best not to eat it every day. Like all processed meats, it should be consumed in moderation as part of a varied diet. Regularly eating processed meat can increase health risks.