Is deli meat considered processed meat? Breaking Down the Definition

December 20, 2025 •

4 min read

According to the World Health Organization (WHO), processed meat is meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation. Under this definition, all deli meat, whether pre-packaged or sliced at the counter, is a form of processed meat.

Quick Summary

Deli meat is categorized as processed due to methods like curing, salting, and adding preservatives for flavor and shelf life. This applies to both packaged and freshly sliced options like turkey, ham, and salami. The health implications are primarily related to additives such as sodium and nitrates.

Key Points

All Deli Meat is Processed: Regardless of whether it's pre-packaged or freshly sliced at a deli counter, all deli meat is transformed through methods like curing, salting, or smoking, classifying it as processed meat.
High in Sodium: Most deli meats are high in sodium, a primary preservative that can increase the risk of high blood pressure and cardiovascular issues.
Contains Nitrates/Nitrites: Preservatives like nitrates and nitrites in deli meat can form potentially carcinogenic compounds called nitrosamines.
Associated with Health Risks: Regular consumption of processed meat has been linked to increased risks of heart disease, diabetes, and certain cancers.
Leaner Options are Still Processed: Even 'healthier' options like lean turkey and chicken breast are still processed meats and carry risks associated with sodium and additives.
Choose Low-Sodium and Lean Options: For those who choose to eat deli meat, selecting varieties that are lower in sodium and fat, or opting for nitrate-free labels, can be a better choice.
Source of Potential Contamination: Deli meats can contain bacteria like Listeria monocytogenes, which poses a risk, particularly for pregnant women who are advised to heat deli meat until steaming.

What Defines Processed Meat?

Understanding why deli meat falls into the processed category requires a closer look at the food industry's methods. The key lies in how the meat is preserved and flavored, which goes beyond simple cooking or grinding.

Core Processing Techniques

Most deli meats undergo one or more of the following processes:

Salting: Applying salt to meat draws out moisture, inhibiting bacterial growth and preserving the product.
Curing: The curing process often involves sodium nitrite or nitrate, which prevents the growth of harmful bacteria, enhances flavor, and gives the meat its characteristic pink color.
Smoking: Exposing meat to smoke from burning wood adds flavor and has a preservative effect due to the smoke's antimicrobial properties.
Fermentation: This method uses beneficial microorganisms to preserve and modify the meat's flavor and texture.
Adding Chemical Preservatives: In addition to nitrates, various chemical additives are used to extend the meat's shelf life.

These modifications, which alter the meat from its raw state, are what qualify it as processed according to health organizations like the WHO and the American Institute for Cancer Research.

The Difference Between Packaged and Deli-Counter Meat

A common misconception is that freshly sliced meat from the deli counter is less processed than pre-packaged varieties. In reality, both types of deli meat undergo a similar processing journey. While pre-packaged meats may have a longer list of preservatives to extend shelf life, the large bulk products used at the deli counter have also been brined, cured, and cooked before they arrive at the store.

Health Considerations Associated with Deli Meat

While deli meat is a convenient source of protein, its processing methods introduce certain health concerns. Studies have linked regular consumption of processed meat to an increased risk of several health issues.

Key Health Factors

High Sodium Content: Sodium is a key preservative in deli meat. Many cold cuts contain a significant portion of a person's recommended daily sodium intake in a single serving. Excessive sodium intake is linked to high blood pressure and increased risk of cardiovascular disease and stroke.
Nitrates and Nitrites: These preservatives, used to prevent bacterial growth and maintain color, can form harmful compounds called nitrosamines during digestion or high-heat cooking. Some studies have associated these compounds with an increased risk of certain cancers.
Saturated Fat: Certain varieties, like salami and bologna, are high in saturated fats, which can raise LDL ('bad') cholesterol levels and contribute to heart disease.

Comparison: Deli Meat vs. Unprocessed Meat

To illustrate the differences, let's compare deli meat to unprocessed alternatives.


Feature	Deli Meat (Processed)	Unprocessed Meat (e.g., plain chicken breast)
Preservation	Cured, salted, smoked, or chemically preserved.	Typically none, or only minimally preserved via refrigeration or freezing.
Flavoring	Enhanced with salt, sugar, spices, and other additives.	Natural meat flavor, seasoned by the cook.
Preparation	Ready-to-eat; has been pre-cooked and prepared for convenience.	Requires cooking and seasoning from scratch.
Sodium Content	Often very high due to preservation methods.	Typically much lower, as salt is only added during cooking.
Additives	May contain nitrates, nitrites, phosphates, and coloring agents.	Contains no additives; is in its whole, natural form.
Binding	Can be whole muscle or restructured from pieces bound together.	Consists of a whole, intact piece of muscle.
Health Impact	Associated with increased risks of cancer, cardiovascular disease, and other conditions.	Not associated with the same health risks; a source of lean protein when prepared simply.

Making Healthier Deli Meat Choices

For those who enjoy deli meat and want to reduce health risks, there are ways to make more informed choices.

Tips for Healthier Deli Meat Consumption

Look for low-sodium options: Many brands now offer lower-sodium versions, which can help mitigate the risks associated with high salt intake.
Choose leaner varieties: Turkey, chicken, and lean roast beef generally contain less saturated fat than options like salami and bologna.
Opt for nitrate-free labels: While these products may use natural sources of nitrates (like celery powder), they can be a better option for those looking to avoid synthetic additives.
Vary your protein sources: Limit your intake of deli meat to a few times a week and incorporate a wider range of protein sources, such as grilled chicken, tuna, or plant-based alternatives.

Conclusion

In conclusion, the answer to "Is deli meat considered processed meat?" is unequivocally yes. From ham and turkey to salami and pastrami, any meat that has been preserved and transformed through salting, curing, or smoking fits the definition of processed meat established by leading health organizations. The health implications, including higher sodium levels and the presence of nitrates, are directly tied to these processing techniques. While moderation and smart choices, like selecting lower-sodium and leaner options, can mitigate some risks, it is important to remember that all deli meat has undergone a significant level of processing for flavor and preservation.

Authoritative Source

For more detailed information on processed meat and its health implications, including its classification as a carcinogen, consult the World Health Organization's Q&A document on the topic.

How Deli Meat is Produced Step-by-Step

To provide a concrete example, here is a general outline of how bulk deli products, like oven-roasted turkey breast, are made for the deli counter, as described by producers like Applegate:

Marination/Brining: A brine, typically containing water, salt, and spices, is mixed.
Injection: The brine is injected into the meat to ensure flavor and moisture retention.
Maceration: The surface of the meat may be scored or cut to increase tenderness and absorption.
Tumbling: The meat is tumbled to speed up the marination process.
Forming: The marinated meat is stuffed into casings or nets to hold its shape during cooking.
Cooking/Smoking: The product is cooked or smoked in large ovens.
Chilling and Packaging: After cooking, the product is rapidly chilled and then packaged for distribution to stores.

Frequently Asked Questions

According to the World Health Organization (WHO), processed meat is meat that has been transformed through processes such as salting, curing, fermentation, and smoking to enhance flavor or improve preservation.

Yes, all deli meat, including turkey, ham, roast beef, and salami, is considered processed. This applies whether it's bought pre-packaged or freshly sliced at the deli counter, as it has undergone curing or other preservative treatments.

Yes. Some products use natural sources of nitrates, like celery powder, instead of synthetic ones. While labeled 'no nitrates added,' these natural additives still function as nitrates, meaning the meat is still processed and contains the preservative.

Health risks associated with processed meat consumption include an increased risk of certain cancers, cardiovascular disease, and diabetes. These risks are linked to high sodium levels and the formation of potentially harmful compounds from preservatives like nitrates.

Not necessarily. While they may contain less saturated fat, studies show that the health risks associated with processed meat are largely independent of fat content. High sodium and other additives remain a concern.

The American Pregnancy Association recommends that pregnant women either avoid deli meat or reheat it until it is steaming hot (165°F) to kill any potential Listeria bacteria.

No, both undergo a similar level of processing. Freshly sliced meat from the counter comes from large, pre-processed roasts. While it may taste fresher, it carries the same risks associated with sodium and additives as its pre-packaged counterpart.