Is Pastrami Healthier Than Ham? A Comprehensive Comparison

December 4, 2025 •

4 min read

According to the American Institute for Cancer Research, both ham and pastrami are categorized as processed meats, which undergo preservation methods like salting or curing. When it comes to deciding which is the better choice for a sandwich or platter, the answer is more nuanced than it seems, as both have distinct nutritional profiles to consider.

Quick Summary

This article breaks down the nutritional profiles of pastrami and ham, detailing their differences in sodium, fat, and calories. It examines their health implications as processed meats and offers alternative choices for a healthier diet.

Key Points

Sodium levels are high in both: Both pastrami and ham are cured and brined, resulting in very high sodium content, which can be detrimental to heart health.
Ham might offer slightly more protein: While both are good sources of protein, ham can sometimes offer a higher amount per serving, though this varies by the specific product.
Fat content depends on the cut: Pastrami is often lower in overall fat than many other deli meats, but leaner cuts of ham are also available, making the choice dependent on the specific product.
Both are classified as processed meat: Both pastrami and ham are preserved meats, a category linked to potential health risks, including an increased risk of certain cancers.
Moderation is key: Due to the high sodium and processed nature of both, it is recommended to consume them sparingly and as part of a varied diet.
Healthier alternatives exist: For those concerned about processed meats, alternatives like fresh roasted turkey or chicken breast, lean roast beef, or plant-based options are a better choice.

Pastrami vs. Ham: The Nutritional Breakdown

When evaluating whether pastrami is healthier than ham, a direct comparison of their nutritional components is essential. While both are deli staples, they are derived from different animals and undergo distinct processing methods, leading to variations in their final nutritional content. Pastrami is traditionally made from beef brisket, brined, seasoned, smoked, and steamed, while ham is a cured cut of pork. Understanding the specifics of each can help inform a more health-conscious decision.

Comparing Fat and Protein Content

One of the most common comparisons is based on fat and protein. Pastrami is generally lower in fat than many other deli meats, but ham can be quite lean as well, depending on the cut. However, the type of fat is also important. Pastrami, made from brisket, contains some saturated fat, which can increase blood cholesterol if consumed excessively. The saturated fat content in ham can vary, but leaner cuts can be a healthier choice among pork products. Both meats are a good source of protein, but ham often contains slightly more per serving.

The Sodium Challenge in Processed Meats

Sodium is a significant health concern for both pastrami and ham, and most processed deli meats in general. The curing and brining process for both products requires substantial salt, contributing to their high sodium levels. A high-sodium diet is a known risk factor for high blood pressure and other cardiovascular issues. Some varieties of pastrami may contain slightly less sodium than ham, but the amounts are typically high for both. When choosing either, opting for a lower-sodium version is a wise step for heart health.

The Health Risks of Processed Meats

It's crucial to acknowledge that both pastrami and ham are classified as processed meats, a category linked to potential health risks, including an increased risk of certain cancers. This is largely due to the preservatives, such as nitrates and nitrites, used to inhibit bacterial growth and extend shelf life. While these preservatives are regulated, some studies suggest that frequent consumption of processed meat could lead to health issues. The formation of potentially carcinogenic compounds during processing and cooking is a particular concern. Therefore, moderation is key, regardless of which meat you choose.

A Deeper Dive into Nutrition

Beyond fat and sodium, both meats offer various micronutrients. Ham is a good source of selenium, which is important for thyroid function and boosting the immune system. It also contains B vitamins like B6 and B12. Pastrami is also a source of protein, iron, and vitamin B12. However, any perceived nutritional benefits must be balanced against the high sodium and saturated fat often present in these processed options.

Comparison Table: Pastrami vs. Ham


Nutritional Aspect	Pastrami	Ham	Notes
Primary Source	Beef brisket	Cured pork leg	Defines flavor and texture.
Fat Content	Low fat, but contains saturated fat	Can be lean, but varies by cut	A lean cut of ham can be very low in fat.
Sodium Content	Very high due to brining	Very high due to curing	Always compare labels for lower-sodium versions.
Protein Content	High; 5-6g per ounce	High; often slightly more than pastrami	Excellent protein sources for muscle maintenance.
B Vitamins	Source of Vitamin B12	Good source of B6 and B12	Essential for metabolism and nerve health.
Minerals	Contains iron and zinc	Contains selenium, zinc, iron	Micronutrient content differs slightly.
Processing	Brined, smoked, steamed	Cured, smoked, or dried	Both classified as processed meat with potential risks.

Healthier Alternatives to Pastrami and Ham

For those looking to reduce their intake of processed meats, there are several healthy and delicious alternatives available:

Roasted Chicken or Turkey Breast: Slicing your own roasted chicken or turkey breast offers a lean, high-protein alternative with significantly less sodium and no added nitrites.
Roast Beef: A lean roast beef can be a good option, as it is often less processed than ham or pastrami, but it is important to check the sodium content.
Fish: Canned fish like tuna or salmon can be a great source of protein and healthy fats, though some varieties can still be high in sodium.
Plant-Based Options: Hummus, black bean patties, or a medley of grilled vegetables can provide a filling and nutritious sandwich filler without any processed meat.

Conclusion: Choosing for Your Health

Ultimately, neither pastrami nor ham is a clear winner in the "healthier" debate, as both are processed meats with high sodium levels. While their specific nutritional profiles differ slightly, with pastrami typically lower in fat and ham potentially higher in protein, the key takeaway is that both should be consumed in moderation as part of a balanced diet. The high sodium content and association with potential health risks linked to processed meats make them less ideal for regular consumption. For those prioritizing health, especially heart health and cancer risk reduction, opting for less processed alternatives like fresh, roasted meats, or plant-based proteins is the most prudent choice.

Consider this article on processed meat dangers from the Bariatric Medical Institute for further reading: What You Should Know About Processed Meat.

Frequently Asked Questions

Neither pastrami nor ham is inherently better for weight loss. While both are high in protein, which can promote satiety, their high sodium content can cause water retention and may interfere with weight management goals.

Yes, both pastrami and ham typically contain nitrates and nitrites as preservatives to prevent bacteria growth and extend shelf life. Some products labeled 'uncured' may use naturally sourced nitrates like celery powder, but the chemical effect is the same.

The sodium content varies greatly by brand and preparation. In general, both are very high in sodium due to the curing process. Some varieties of pastrami may have slightly less sodium than some types of ham, but it is always best to compare nutrition labels.

Yes, pastrami is typically made from beef brisket, which is considered a red meat. Ham, made from pork, is also often classified as a processed red meat.

Yes, many brands now offer lower-sodium versions of deli meats like pastrami and ham. It is important to read the nutrition labels carefully to find the options with the lowest sodium content.

Healthier alternatives include fresh, roasted turkey or chicken breast, lean roast beef, canned fish, eggs, hummus, and grilled vegetables.

The regular consumption of processed meat, including both pastrami and ham, has been linked to an increased risk of health issues, including cardiovascular disease and certain types of cancer.