What is the best sandwich meat to buy at the grocery store? A Nutritional Guide

October 10, 2025 •

4 min read

According to the World Health Organization, processed meats are classified as a Group 1 carcinogen, indicating strong evidence they can cause cancer. This makes it more important than ever to carefully consider what is the best sandwich meat to buy at the grocery store if you want a healthy diet.

Quick Summary

A comprehensive guide to selecting the healthiest sandwich meats at the grocery store, focusing on low-sodium, lean, and minimally processed options. It details what to look for on nutrition labels and provides comparisons of common choices.

Key Points

Choose Lean Options: Prioritize lean proteins like turkey or chicken breast, which are lower in fat and calories.
Watch the Sodium: Look for products labeled "low sodium" or with under 300 mg per serving, as deli meats are often high in salt.
Check Ingredients: Opt for shorter ingredient lists with minimal additives, preservatives, and added sugars.
Get Freshly Sliced: When possible, choose freshly sliced meat from the deli counter over pre-packaged alternatives for fewer preservatives.
Limit Processed Meats: Avoid highly processed options like bologna and salami, which are high in saturated fat and sodium.
Consider DIY Alternatives: Preparing your own meat, like rotisserie chicken or roasted turkey, offers the most control over ingredients.

Understanding Processed Meats

Before diving into specific recommendations, it's crucial to understand why deli meat, or lunch meat, has a bad reputation. The term "processed meat" refers to any meat that has been altered through smoking, curing, salting, or adding chemical preservatives. These processes, while extending shelf life and enhancing flavor, can also add large amounts of sodium, saturated fat, and potentially harmful additives like nitrates and nitrites. When shopping, your goal is to find options that are as minimally processed as possible.

Key Factors for Choosing Healthy Sandwich Meat

Prioritize Lean Protein

Lean protein is essential for building muscle and promoting satiety. Opt for sandwich meats that are naturally lower in fat. White meat poultry, such as turkey or chicken breast, are often the leanest options available. Even with beef, selecting leaner cuts like top round or sirloin is a better choice.

Watch the Sodium Content

Many deli meats are loaded with sodium, with a single serving often containing a significant portion of the recommended daily intake. Excess sodium intake is linked to high blood pressure and heart disease. Look for products specifically labeled as “low sodium,” with a goal of under 300 mg per 2-ounce serving.

Check the Ingredient List

A shorter, more recognizable ingredient list is generally a good sign. Be wary of long lists filled with chemical preservatives, added sugars, and fillers like corn syrup or carrageenan. Opt for brands that use natural curing methods or offer nitrate-free varieties. While some "uncured" options use natural nitrates from sources like celery powder, they can still contribute to your overall nitrate intake.

Opt for the Deli Counter

When possible, purchasing meat sliced fresh from the deli counter can be a better choice than pre-packaged options. Fresh-cut meats are often less processed and contain fewer preservatives. You can also ask about the source and preparation methods, and see the ingredients list for bulk items.

The DIY Advantage

The healthiest option of all is often to prepare your own sandwich meat. This allows for complete control over ingredients and preparation. Consider cooking a turkey breast or roasting a beef tenderloin and slicing it for the week. This ensures minimal additives and sodium. Another great alternative is using leftover rotisserie chicken.

Comparison of Popular Grocery Store Sandwich Meats


Feature	Roasted Turkey Breast	Lean Ham	Chicken Breast	Roast Beef	Salami/Bologna
Protein	High	High	High	High	Moderate
Fat	Very Low (especially breast)	Low to Moderate	Very Low	Low	High
Sodium	Variable (often low-sodium options available)	Variable (often high, low-sodium options available)	Variable (often low-sodium options available)	Variable (often low-sodium options available)	Very High
Processing	Minimally processed (look for oven-roasted)	Processed (cured), can vary widely	Minimally processed (look for oven-roasted)	Minimally processed (look for top round)	Highly Processed (cured)
Bottom Line	Often the leanest, top choice for healthy eaters.	Can be a lean, high-protein option, but watch sodium levels.	Very similar to turkey; lean and versatile.	Lean and a good source of iron, but check for additives like caramel coloring.	Best to limit, very high in sodium and saturated fat.

Top Choices and What to Avoid

Top Choices:

Oven-Roasted Turkey Breast: A favorite of dietitians for its low fat content and high protein.
Oven-Roasted Chicken Breast: A lean and flavorful option, especially when sourced organically or prepared fresh.
Lean Roast Beef (Top Round): A good source of iron and protein when selecting a lean, less-processed cut.
Uncured Lean Ham: Choose lower-sodium versions and prioritize brands that avoid excessive additives.

What to Limit or Avoid:

Bologna, Salami, and Pepperoni: These are highly processed and contain very high levels of saturated fat and sodium.
Flavored or Honey-Glazed Options: These often contain added sugars and higher sodium content.
Pre-packaged Meats with Long Ingredient Lists: The longer the list and the more unpronounceable the ingredients, the more processed the meat likely is.

Plant-Based and DIY Alternatives

For those seeking alternatives to traditional meat, there are several healthy options:

Homemade Sandwich Fillings: Egg salad, tuna salad made with Greek yogurt instead of mayo, or hummus are all excellent choices.
Plant-Based Deli Slices: Many brands now offer plant-based alternatives, but read the label carefully as some can still be high in sodium and processed ingredients.
Nut Butters: Peanut or almond butter sandwiches are classic, protein-packed vegetarian options.

Conclusion: Making the Best Choice for Your Needs

Ultimately, there is no single "best" sandwich meat, as the ideal choice depends on your personal health goals and preferences. However, focusing on lean, minimally processed options like oven-roasted turkey or chicken breast is a strong starting point. Always check the nutrition label for lower sodium and minimal additives, or consider getting fresh slices from the deli counter. For the ultimate in healthy eating, consider making your own sandwich fillings at home. Remember, it is important to eat deli meat in moderation and as part of a varied and balanced diet. For more information on healthy eating, visit Harvard Health Publishing's website.

Frequently Asked Questions

Oven-roasted turkey breast and chicken breast are generally considered the healthiest deli meats due to their lean protein content and low levels of saturated fat. However, it's still important to check the sodium content and ingredient list.

Buying meat from the deli counter is often a healthier choice than pre-packaged options. Freshly sliced meat tends to be less processed and contains fewer preservatives compared to mass-produced, packaged alternatives.

Uncured deli meat means it was cured without artificial ingredients like synthetic nitrates and nitrites. Instead, it uses natural curing agents like celery powder or sea salt. However, these natural nitrates can still be broken down in the body, so it doesn't mean it's additive-free.

While many deli meats are notoriously high in sodium, many brands now offer lower-sodium varieties. To find a healthier choice, look for labels that specifically state "low sodium" or show less than 300 mg per serving.

Excellent alternatives include canned tuna or salmon mixed with Greek yogurt or avocado, homemade egg salad, hummus, or sliced leftover roasted chicken. Plant-based deli slices are also an option, but check their ingredient lists.

To reduce health risks, choose lean, low-sodium options, opt for uncured varieties, and limit your consumption to once or twice a week. Combining deli meat with fresh vegetables and whole grains as part of a balanced diet is also recommended.

Roast beef can be a healthy, lean option, particularly when it's a lean cut like top round and has minimal additives. It provides protein and essential nutrients like iron. However, some roast beef deli meats have added caramel coloring, so check the label.