What's the lowest sodium deli meat?

November 12, 2025 •

4 min read

Over 70% of the average American's sodium intake comes from packaged and processed foods, including deli meats. Finding out what's the lowest sodium deli meat is a critical first step for anyone trying to reduce their salt consumption without giving up their favorite sandwiches.

Quick Summary

This guide reveals the lowest sodium deli meat choices, focusing on no-salt-added turkey and roast beef. Learn how to read nutrition labels and find healthier options at the deli counter.

Key Points

No Salt Added is Key: The lowest sodium deli meats are varieties of roasted turkey and roast beef explicitly labeled as "No Salt Added."
Read Labels Carefully: Always check the nutrition facts, comparing brands and being mindful of serving sizes, as sodium content varies widely.
Turkey and Roast Beef Lead: In general, roasted turkey and roast beef are the leanest and lowest sodium options among traditional deli meats.
Avoid Cured Meats: Processed and cured meats like salami, pepperoni, and bologna are typically the highest in sodium and should be limited.
Opt for Whole Cuts: Choose whole cuts like oven-roasted turkey breast over highly processed, emulsified products for fewer additives and less processing.
Control Your Cooking: Preparing your own meals is the most effective way to manage and reduce your overall sodium intake.
Reduce High-Sodium Condiments: Be mindful of condiments, which can quickly add a significant amount of hidden sodium to your meal.

Navigating the Deli Counter for Lower Sodium Choices

For most people, excessive sodium intake is a major health concern, linked to high blood pressure, heart disease, and stroke. Deli meats are a significant contributor to this problem, but smart shopping can help you make healthier choices. The key is to look beyond the general type of meat and focus on product-specific labels, especially those marked "No Salt Added."

The Absolute Lowest Sodium Deli Meats

The absolute lowest sodium deli meats are typically plain, roasted poultry and beef that explicitly state they have no salt added. These are minimally processed and rely on the natural flavor of the meat. Brands like Boar's Head and Dietz & Watson offer specific product lines for sodium-conscious consumers.

No Salt Added Roast Beef: Brands like Boar's Head offer "No Salt Added Roast Beef," which can have as little as 40 to 80mg of sodium per serving, making it one of the top contenders for the absolute lowest sodium option. This is an excellent choice for those who enjoy a richer red meat flavor.
No Salt Added Turkey Breast: Similarly, "No Salt Added Turkey Breast" is a primary option for low-sodium diets. A two-ounce serving from a brand like Dietz & Watson can contain just 50mg of sodium. Look for varieties that are oven-roasted and uncured for the best nutritional profile.

How to Read the Label to Find Low Sodium Deli Meat

Beyond searching for "no salt added" products, understanding how to read nutrition labels is crucial. The FDA considers a food product to be "low sodium" if it contains 140 mg or less of sodium per serving.

Compare brands: Always check the nutrition facts label on different brands, as sodium content can vary widely even for the same type of meat.
Watch the serving size: Be mindful of the stated serving size. A seemingly low sodium count might be for a very small portion, and most people consume more.
Look for claims: Pay attention to claims like "Reduced Sodium" or "Lower Sodium," but understand they are not as low as "No Salt Added." For example, a reduced-sodium product might still have a significant amount of salt.
Beware of sneaky sodium: Some meats that don't taste particularly salty, like some chicken breasts, can still be surprisingly high in sodium due to added brines or preservatives.

Comparison Table: Sodium Content in Common Deli Meats (per ~2oz serving)


Deli Meat Type	Sodium Content (Average Range)	Notes
No Salt Added Roast Beef	40-80 mg	Excellent, naturally low-sodium choice.
No Salt Added Turkey Breast	50-70 mg	The industry leader for low-sodium poultry.
Reduced Sodium Chicken Breast	290-433 mg	A good option, but significantly more sodium than "No Salt Added."
Lean Ham (Low Sodium variety)	310-492 mg	A lower-fat alternative, but read labels carefully.
Standard Oven-Roasted Turkey	330-600 mg	Can contain moderate to high sodium; check labels.
Regular Roast Beef	250-500 mg	Often higher than "No Salt Added" versions due to processing.
Pastrami	576+ mg	Higher-end of the sodium scale, even in lean varieties.
Salami/Bologna	420-700+ mg	Very high in sodium; best to avoid for low-sodium diets.

Making Healthier Deli Meat Choices Beyond Sodium

While sodium is a major concern, other factors contribute to the overall healthiness of deli meat. A healthy deli option should also be low in saturated fat and minimally processed. Choosing whole cuts, like oven-roasted turkey breast, over emulsified and processed turkey ham is a good practice. Look for nitrate-free options as well, which are generally preserved using other methods like salting and smoking.

One authoritative resource for dietary guidelines is the FDA. You can find detailed information and tips for reducing sodium at the FDA's Sodium in Your Diet resource.

The Dangers of Excessive Sodium

Consuming too much sodium causes the body to retain water, which increases blood volume and puts extra pressure on blood vessels. This can lead to hypertension, a major risk factor for heart attacks, strokes, and kidney disease. Given that most people already consume more than the recommended daily limit of 2,300 mg of sodium, consciously selecting lower-sodium foods like deli meat is a crucial step towards better health.

Conclusion

For those seeking the lowest sodium deli meat, "No Salt Added" versions of roasted turkey breast and roast beef are the clear winners. These options provide flavor and protein without the excessive salt found in many processed varieties. By making smart, informed choices at the deli counter and focusing on minimally processed, whole-cut meats, you can significantly reduce your sodium intake and support your long-term health.

Lowering Sodium in Your Diet

Besides choosing lower-sodium deli meat, consider these tips to further reduce your overall sodium intake:

Use spices and herbs instead of salt to flavor your food.
Prepare your own meals more often, as you have control over the ingredients.
Rinse canned goods like beans and vegetables to remove excess sodium.
Choose fresh or frozen vegetables without added sauces or salt.
Limit high-sodium condiments like bottled salad dressings and soy sauce.
Reduce portion sizes when eating out to limit overall sodium consumption.

Frequently Asked Questions

The deli meats with the least amount of sodium are typically "No Salt Added" versions of oven-roasted turkey breast and roast beef. Brands like Boar's Head and Dietz & Watson offer these low-sodium specialty products.

No, not all turkey breast deli meat is low in sodium. While generally a lean option, many brands add significant amounts of salt and preservatives for flavor and shelf-life. You must specifically look for varieties labeled "low sodium" or "no salt added."

According to FDA guidelines, a food product can be labeled as "low sodium" if it contains 140 mg or less of sodium per serving.

Deli meat is typically high in sodium because salt is used as a curing agent and preservative to prevent bacterial growth and extend shelf-life. It also adds flavor to the processed product.

Yes, you can still eat deli meat on a low sodium diet, but you should choose carefully. Opt for "no salt added" options and limit your overall intake of processed meats, as recommended by health organizations like the American Heart Association.

While it varies by brand, turkey breast is generally lower in sodium than ham. However, both can be very high in salt depending on processing. For the lowest sodium, compare specific "no salt added" versions of each.

Beyond choosing low-sodium meat, you can reduce sandwich sodium by using low-sodium bread, rinsing canned ingredients like tuna, and limiting high-sodium condiments like mustard, pickles, and some cheeses.

For a low-sodium diet, it's best to avoid highly processed and cured meats like salami, bologna, and pepperoni, as these typically contain the highest amounts of sodium.