What is the nutritional value of deli roast beef?

December 5, 2025 •

4 min read

According to nutrition data, a two-ounce serving of lean deli roast beef can provide between 10 and 15 grams of high-quality protein. But what is the nutritional value of deli roast beef when you consider factors like sodium content, fat levels, and processing methods?

Quick Summary

This article examines the full nutritional profile of deli roast beef, detailing its protein, fat, sodium, and micronutrient content. It also compares it to other deli meats and discusses health considerations for consumers.

Key Points

High-Quality Protein: Deli roast beef is an excellent source of lean protein, providing 10-15 grams per 2-ounce serving.
Significant Sodium Content: Most deli roast beef is high in sodium due to processing and preservation, a key health concern for blood pressure.
Rich in Iron and B12: As a red meat, it offers valuable micronutrients like iron and Vitamin B12, important for blood cell and nerve function.
Lean and Low-Calorie: For a meat product, it is relatively low in fat and calories, particularly when made from lean cuts like eye of round.
Processed Meat Risks: As a processed meat, regular high intake of deli roast beef is associated with health risks, warranting moderate consumption.
Choose Smarter Options: Look for low-sodium versions, shorter ingredient lists, or consider roasting your own beef to control content.

A Closer Look at Deli Roast Beef's Macronutrients

When evaluating deli roast beef, it is important to look at the full picture of its macronutrient composition. While generally considered a lean protein source, the exact values can vary significantly by brand and preparation. A typical 2-ounce (56g) serving can contain:

Calories: Approximately 60 to 90 calories, making it a relatively low-calorie lunch option.
Protein: A strong source of lean protein, often providing 10 to 15 grams per serving, which is vital for muscle repair and satiety.
Fat: Fat content is generally low, around 2 to 4 grams per serving. The amount of saturated fat is also low, which is a positive health factor.
Carbohydrates: It contains virtually no carbohydrates, making it an excellent choice for those on low-carb or ketogenic diets.

Vitamins and Minerals: More Than Just Protein

Beyond the primary macronutrients, deli roast beef offers several important vitamins and minerals, although the levels depend on the cut of beef and processing. As a red meat, it is a significant source of two key micronutrients:

Iron: Heme iron, found in red meat, is more easily absorbed by the body than non-heme iron from plant sources. Roast beef can contribute to your daily iron intake, which is essential for oxygen transport in the blood.
Vitamin B12: This vitamin is crucial for nerve function and the production of red blood cells. Red meat is one of the main sources of B12 in the diet, and roast beef can be an effective way to get this nutrient.
Zinc: Roast beef is also a good source of zinc, a mineral that supports immune function and metabolism.

Health Concerns and Potential Downsides

Despite its benefits, there are important health considerations when consuming deli roast beef. Its processed nature introduces potential concerns, particularly regarding sodium and preservatives.

High Sodium Content

Many brands of deli roast beef contain high levels of sodium. Sodium is used as a preservative and flavor enhancer during processing. Some servings can contain over 400 mg of sodium, which is a significant portion of the recommended daily limit. High sodium intake is linked to increased blood pressure and heart disease risk.

Processed Meat and Additives

All deli meats are considered processed meats. Concerns exist about the health effects of processed meats, particularly the addition of nitrates and nitrites for preservation. Research suggests a link between high consumption of processed meats and an increased risk of certain cancers and heart disease.

To mitigate risks, some experts recommend limiting consumption to once or twice a week.
Look for brands offering reduced-sodium or nitrate-free versions.

Comparison Table: Deli Roast Beef vs. Other Cold Cuts

To understand how deli roast beef stacks up, here is a comparison with other popular deli meats based on an average 2-ounce serving.


Nutrient	Roast Beef	Turkey Breast	Lean Ham
Calories	64-90 kcal	60-62 kcal	55-60 kcal
Protein	10-15 g	10-12 g	10-12 g
Total Fat	2-4 g	0.5-1 g	2-3 g
Saturated Fat	~1 g	0.1-0.3 g	~0.6 g
Sodium	300-500+ mg	350-450+ mg	350-500+ mg
Iron	High	Low	Low

How to Make a Healthier Deli Roast Beef Choice

Making informed decisions about your deli meat can help you enjoy it as part of a balanced diet. Here are some tips:

Choose Lower-Sodium Options: Many brands offer lower-sodium versions. Check the nutrition label and aim for products with less than 300 mg of sodium per serving.
Select Lean Cuts: Look for roast beef made from leaner cuts like eye of round, which naturally reduces the fat content.
Read the Ingredients List: A shorter ingredient list often indicates fewer additives and preservatives. Watch out for caramel coloring, which is sometimes used to enhance appearance.
Consider Cooking Your Own: To have full control over the ingredients and sodium levels, consider roasting a fresh cut of beef at home. It can be sliced thinly and refrigerated for use in sandwiches.
Moderate Your Intake: Enjoying deli roast beef in moderation and balancing it with whole, unprocessed foods can help mitigate the risks associated with processed meat.

Conclusion

In conclusion, deli roast beef is a convenient, low-calorie source of high-quality protein and provides essential nutrients like iron and Vitamin B12. However, it can also be high in sodium and is classified as a processed meat, which carries associated health risks. To enjoy deli roast beef in the healthiest way possible, consumers should seek out lower-sodium, lean, and minimally processed options. By practicing moderation and making conscious brand choices, you can incorporate this popular cold cut into a balanced and healthy eating plan.

Enjoying Deli Meats with Moderation

For additional perspectives on healthy eating and food choices, exploring reputable sources like the International Food Information Council can provide further guidance.

Frequently Asked Questions

Yes, deli roast beef is an excellent source of high-quality protein. An average 2-ounce serving contains about 10-15 grams of protein, essential for muscle repair and satiety.

Most commercial deli roast beef is high in sodium, which is added for flavor and preservation. The sodium content can vary significantly by brand, so it's important to check the nutrition label and opt for lower-sodium versions.

Yes. As a processed meat, deli roast beef can contain nitrates and be high in sodium. Excessive intake of processed meats has been linked to potential health risks, including a higher risk of certain cancers and heart disease.

Both are good sources of lean protein. However, deli turkey is often leaner with less fat and saturated fat than roast beef. Roast beef, as a red meat, typically offers more iron and Vitamin B12.

Deli meats can carry a risk of Listeria contamination, which is particularly dangerous for pregnant women. The CDC recommends that pregnant women should either avoid deli meat or heat it until steaming hot (165°F) to kill any potential bacteria.

To choose a healthier option, look for low-sodium or reduced-sodium varieties, read the ingredient list for minimal additives, and consider buying roast beef from lean cuts like eye of round.

Making your own deli roast beef at home allows for complete control over ingredients, especially the sodium content. You can achieve thin slices by chilling the cooked roast before cutting.