What is the healthiest thing to order from a deli?

November 10, 2025 •

4 min read

According to nutrition experts, deli meals can range from being highly nutritious to surprisingly unhealthy. Understanding what is the healthiest thing to order from a deli requires knowing how to navigate the options, from lean protein choices to vegetable-rich sides.

Quick Summary

This guide reveals the best choices at the deli, focusing on lean proteins like low-sodium turkey and roast beef, as well as nutrient-dense items such as broth-based soups and bean salads. It covers how to make mindful selections to reduce sodium, fat, and calories while still enjoying a delicious and satisfying meal.

Key Points

Choose Lean Proteins: Opt for low-sodium turkey breast, lean roast beef, or grilled chicken breast to maximize protein intake with minimal saturated fat.
Prioritize Whole Grains: Select whole-grain bread or wraps over white bread to boost fiber content and increase satiety.
Load Up on Veggies: Maximize your nutrient intake by adding plenty of fresh, raw vegetables like spinach, cucumbers, and tomatoes.
Swap Creamy Condiments: Replace high-fat spreads like mayo with healthier alternatives such as mustard, hummus, or avocado.
Go for Healthy Sides: Choose broth-based soups, bean salads, or fresh fruit cups instead of creamy pasta salads or chips.
Control Portion Sizes: Be mindful of large serving sizes in sandwiches and salads; consider eating half or sharing to avoid excess calories.
Vary Your Meals: To minimize the intake of processed meats, alternate your deli meals with other healthy options throughout the week.

Making Smart Choices at the Deli Counter

Visiting a deli for lunch offers a world of convenience, but not all options are created equal when it comes to nutrition. The key to finding the healthiest meal is to be an informed customer, asking questions and making simple swaps that significantly improve the nutritional profile of your order. While processed meats like salami and bologna are high in sodium and saturated fat, many delis offer a wealth of fresher, whole-food options that can support a healthy diet.

The Healthiest Deli Meats and Proteins

When building a sandwich or salad, the type of protein you choose is the most critical decision. The leanest, least processed meats are always the best bet.

Oven-Roasted Turkey Breast (Low-Sodium): Often cited by dietitians as the top choice, low-sodium turkey breast is a lean protein that can provide a significant amount of protein with fewer than 100 calories per a few slices.
Lean Roast Beef: Typically made from lean cuts like the eye of a round, roast beef is a rich source of iron and B vitamins. It's a great option for red meat lovers, but you should still watch portion sizes.
Chicken Breast: Sliced chicken breast, especially if oven-roasted, is another excellent lean protein choice. Many delis offer rotisserie chicken, which can be a fantastic, protein-packed option for sandwiches or salads.
Plant-Based Alternatives: For those looking to reduce or eliminate meat, delis often offer great plant-based proteins. Look for hummus, chickpea salad, or veggie wraps loaded with fresh ingredients.

Building the Ultimate Healthy Deli Sandwich or Salad

Beyond the protein, other components can make or break the healthiness of your meal. Making smart choices on bread, spreads, and toppings is vital.

Bread: Opt for whole-grain bread, wraps, or pita instead of white bread or croissants. Whole grains provide more fiber, helping you feel fuller longer and supporting digestive health. You can also go "open-faced" or use large lettuce leaves as a wrap to cut down on carbohydrates.
Veggies: Load up on fresh vegetables! Pile on nutrient-dense options like spinach, arugula, cucumbers, tomatoes, and peppers to increase fiber, vitamins, and minerals.
Condiments: Swap creamy, high-fat spreads like mayonnaise for lighter, more flavorful options. Mustard, hummus, and avocado are great alternatives that add moisture and healthy fats.
Portion Control: Many deli sandwiches are oversized. Consider splitting a six-inch sub, getting a smaller size, or eating half and saving the rest for later.

Navigating Side Dishes and Prepared Salads

Many delis have prepared foods and side dishes that can be tempting but are often laden with hidden fats and calories. Choosing the right side is just as important as choosing the main dish.

Choose broth-based soups: Cream-based soups, bisques, and chowders are often high in calories and fat. Instead, opt for a broth-based option like chicken noodle, minestrone, or a vegetable chili.
Go for bean or lentil salad: These salads are typically low in fat and high in fiber, helping to fill you up.
Avoid creamy pasta and potato salads: These sides often get their creaminess from high-fat mayonnaise, making them significant calorie bombs. A German-style potato salad with a vinaigrette dressing is a much healthier choice.

Comparison Table: Healthy vs. Unhealthy Deli Options


Component	Healthy Choice	Less Healthy Choice
Protein	Low-Sodium Turkey Breast, Lean Roast Beef, Grilled Chicken	Salami, Bologna, Fatty Pastrami
Bread	Whole Grain Bread, Lettuce Wrap	White Bread, Croissant, Bagel
Spread	Mustard, Hummus, Avocado	Mayonnaise, Creamy Dressings
Veggies	Spinach, Cucumbers, Tomatoes, Peppers	Few or No Vegetables
Side	Broth-Based Soup, Bean Salad, Fresh Fruit	Creamy Pasta Salad, Macaroni & Cheese, Chips

The Final Word: Moderation and Smart Customization

Ultimately, making the healthiest choice at the deli isn't about restriction but about informed customization. It's important to remember that even lean, healthy meats are processed. Limiting your consumption of deli meats to once or twice a week and varying your meals is a great strategy. By prioritizing lean proteins, piling on the veggies, and making smart substitutions for spreads and sides, you can transform a typical deli meal into a nutritious and satisfying one. The healthiest choice often isn't a single item but a combination of smart decisions that align with your overall health goals. For more in-depth nutritional guidance, resources like MyPlate.gov provide science-backed information on healthy eating patterns.

Conclusion

Navigating the deli counter for a nutritious meal is entirely possible with the right knowledge. Prioritizing lean, unprocessed proteins like low-sodium turkey, roast beef, or rotisserie chicken and building your meal on a foundation of whole grains and abundant vegetables is the winning strategy. Being mindful of creamy, calorie-dense spreads and side dishes, opting instead for mustard or broth-based soups, can further reduce unhealthy components. The healthiest thing to order from a deli is not a pre-packaged special but a thoughtfully constructed meal that balances lean protein, fiber, and fresh produce. Small, informed choices at the deli counter can add up to significant health benefits over time.

Frequently Asked Questions

Low-sodium, oven-roasted turkey breast is widely considered the single healthiest meat choice at a deli due to its high protein content, low fat, and low calorie count.

Deli salads can be tricky. While they contain protein, they are often made with a large amount of mayonnaise, increasing their fat and calorie content. A healthier version uses Greek yogurt or avocado instead of mayo.

You can reduce sodium by specifically asking for low-sodium deli meats, choosing mustard over salty spreads, and avoiding cured options like salami and bologna.

A veggie sandwich can be very healthy, but it depends on the ingredients. Ensure it's on whole-grain bread, loaded with fresh vegetables, and uses a healthy spread like hummus instead of excessive cheese or creamy dressings.

Broth-based soups, bean or lentil salads, and fresh fruit cups are all excellent, healthy side dishes. Avoid creamy pasta or potato salads, which are high in calories and fat.

Try a large salad loaded with grilled chicken or chickpeas, a broth-based soup, or a lettuce wrap instead of a traditional sandwich to cut down on carbs and increase veggies.

Choosing uncured meats, which are typically preserved with natural salts rather than chemical nitrates and nitrites, is a reasonable precaution for those concerned about additives. However, they may still be high in sodium.