What kind of cold cuts are safe to eat?

January 3, 2026 •

4 min read

According to the Centers for Disease Control and Prevention, deli meats have been linked to outbreaks of listeriosis, a serious foodborne illness, highlighting the importance of understanding what kind of cold cuts are safe to eat and how to handle them properly. This guide explores the safest choices and best practices for enjoying deli meat with confidence.

Quick Summary

This article outlines how to choose safer deli meat options, emphasizing lean, low-sodium, and minimally processed varieties like roasted chicken or turkey. It explains the importance of checking labels for additives and nitrates, details safe handling procedures to prevent contamination, and provides specific advice for at-risk individuals such as pregnant women.

Key Points

Choose Lean Options: Prioritize roasted chicken breast, turkey breast, and lean roast beef over processed varieties to reduce fat and sodium intake.
Read Labels Carefully: Look for low-sodium, nitrate-free, and organic labels, and check for minimal ingredients to ensure a healthier product.
Practice Safe Handling: Always refrigerate cold cuts promptly and store them below 40°F (4°C) to inhibit bacterial growth.
Heat for At-Risk Groups: Pregnant women, seniors, and those with compromised immune systems should always heat deli meat to 165°F to kill Listeria.
Prevent Cross-Contamination: Use separate surfaces and utensils for cold cuts and raw meats to avoid transferring harmful bacteria.
Make Your Own: For maximum control over ingredients and additives, consider preparing your own sandwich meat by roasting and slicing fresh cuts.

Understanding the Risks Associated with Processed Cold Cuts

Many conventional cold cuts, such as salami, bologna, and certain hams, are heavily processed and contain high levels of sodium, saturated fat, and preservatives like nitrates and nitrites. These additives are used to extend shelf life and prevent bacterial growth, but can form carcinogenic compounds called nitrosamines. The World Health Organization has classified processed meats as Group 1 carcinogens, citing strong evidence that they contribute to cancer. Additionally, pre-packaged and deli-counter cold cuts can be susceptible to contamination with Listeria monocytogenes, a bacteria that can cause listeriosis, a serious foodborne illness particularly dangerous for pregnant women, older adults, and those with weakened immune systems.

Making Safer Choices: Lean and Minimally Processed Options

Not all cold cuts are created equal. You can significantly mitigate the health risks by choosing leaner, less-processed alternatives. These options provide protein with fewer additives and less fat and sodium.

Look for Lean, Unprocessed Cuts

Roasted Turkey or Chicken Breast: These are among the leanest and most protein-rich cold cuts available. Choosing varieties that are roasted rather than smoked or cured reduces the risk associated with certain preservatives. Look for options labeled '98% lean'.
Lean Roast Beef: A flavorful and healthy option, lean roast beef offers iron and vitamin B12 with a lower fat and sodium profile compared to highly processed alternatives. Opt for grass-fed beef when possible to boost antioxidants.
Fresh-Sliced Deli Meat: When available, meat sliced fresh at the deli counter is often a healthier choice than pre-packaged varieties because it tends to have fewer ingredients and preservatives. However, you must verify the handling and sanitation practices of the deli counter to minimize cross-contamination risk.

Decoding Labels for Healthier Decisions

For store-bought cold cuts, the label is your most important tool. Look for products that explicitly state they are low-sodium, organic, or nitrate/nitrite-free.

Nitrate/Nitrite-Free: These products often use natural curing agents like celery powder, but check the ingredient list for clarity.
Low Sodium: The FDA classifies products with 140 mg of sodium or less per serving as low-sodium. Look for this label to stay within recommended daily limits.
Minimal Ingredients: A shorter, more recognizable ingredient list generally indicates less processing. A good rule of thumb is five ingredients or fewer.

A Comparison of Cold Cut Types


Feature	Processed Cold Cuts (e.g., Salami, Bologna)	Minimally Processed Cold Cuts (e.g., Roasted Turkey)
Processing Level	High; involves smoking, curing, and adding fillers.	Low; often involves simple cooking methods like roasting.
Sodium Content	Very High; often exceeds daily value limits.	Generally Low; many options are explicitly low-sodium.
Saturated Fat	High, especially with fatty pork and beef cuts.	Low, particularly with lean poultry and beef.
Additives	High; contains nitrates, nitrites, preservatives, and artificial flavorings.	Low; often free of artificial additives.
Cancer Risk	Increased risk of certain cancers, as classified by WHO.	Lower risk, especially when consumed in moderation.
Listeria Risk	Can be high if not handled or stored properly; requires reheating for at-risk groups.	Lower risk but still present; safe handling is always critical.

Essential Safe Handling and Storage

Even with healthier choices, safe handling is paramount. Following these practices can prevent foodborne illness, including contamination with Listeria:

Refrigerate Properly: Always store cold cuts at or below 40°F (4°C) in the coldest part of your refrigerator. The refrigerator door is often warmer and should be avoided.
Use Quickly: Opened deli meats should be consumed within 3 to 5 days, while unopened, pre-packaged varieties may last up to two weeks.
Prevent Cross-Contamination: Use separate cutting boards and utensils for ready-to-eat cold cuts and any raw meat. Wash hands and surfaces thoroughly with hot, soapy water after handling.
Make Your Own: For complete control over ingredients and processing, consider roasting your own turkey, chicken, or beef. This eliminates concern over added nitrates and high sodium.
Freeze Safely: If you can't eat cold cuts within the safe refrigerated timeframe, freeze them. Wrap them tightly in plastic wrap or an airtight container to prevent freezer burn. Thaw them in the refrigerator, not on the counter.

Important Advice for At-Risk Individuals

For high-risk populations, including pregnant women, older adults, and those with weakened immune systems, extra precautions are necessary to prevent listeriosis.

Heat All Cold Cuts: The CDC recommends that at-risk individuals heat all deli meats to an internal temperature of 165°F (or until steaming hot) before eating.
Avoid Deli Counters: Due to the risk of cross-contamination from slicers and surfaces, avoiding deli-sliced meat is the safest approach during pregnancy. Opt for pre-packaged, heated meat instead.
Follow Recall Alerts: Be vigilant about food safety alerts. A recent Listeria outbreak linked to a major deli meat brand reinforces the need for caution.

Conclusion

Choosing what kind of cold cuts are safe to eat is a matter of making informed decisions based on processing methods, ingredients, and handling procedures. By opting for lean, minimally processed options like roasted turkey or chicken, reading labels for low sodium and nitrate-free indicators, and practicing strict food safety protocols, you can enjoy deli meats more safely. For at-risk individuals, reheating cold cuts is a simple yet vital step to protect against harmful bacteria like Listeria. Moderation is key, but with a discerning eye, a healthy and delicious sandwich is well within reach. For more information on foodborne illness, visit the CDC website.

Frequently Asked Questions

The healthiest cold cuts are typically lean, unprocessed options like roasted turkey breast, chicken breast, or lean roast beef. These have lower levels of sodium, saturated fat, and fewer additives than cured or processed meats.

Many deli meats are high in sodium and saturated fats. They also contain preservatives like nitrates and nitrites, which are linked to an increased risk of certain cancers when consumed regularly.

Pregnant women should avoid unheated deli meats due to the risk of Listeria infection. To eat them safely, the CDC recommends heating the meat to an internal temperature of 165°F (until steaming hot) before consumption.

A 'nitrate-free' or 'uncured' label typically means the meat was preserved using naturally occurring nitrates from sources like celery powder, rather than synthetic sodium nitrite. While this is often a healthier choice, it does not mean the product is entirely free of nitrates.

Once opened, freshly sliced deli meat should be eaten within 3 to 5 days. Unopened pre-packaged cold cuts may last up to two weeks, but always follow the 'use-by' date on the package.

Listeriosis is a foodborne illness caused by the Listeria monocytogenes bacteria, which can contaminate cold cuts. This bacteria can survive and grow at refrigeration temperatures, making proper handling critical.

To avoid cross-contamination, use separate cutting boards and utensils for preparing cold cuts and raw meats. Wash your hands and all surfaces with hot, soapy water after handling.