What Are Ham and Pastrami?
Before diving into a nutritional comparison, it's helpful to understand what each of these deli favorites is and how they are made. Both are staples in American delis and rely on curing processes for preservation and flavor.
The Anatomy of Ham
Ham is a cut of pork from a pig's hind leg. It is typically prepared through curing, which involves salting and often smoking or drying. This process is what makes it a processed meat. Depending on the method, ham varieties can range significantly in their nutritional profile, particularly concerning sodium and fat content. For example, dry-cured ham (like prosciutto) differs greatly from mechanically formed canned ham. Many cured hams are also injected with a brine solution to ensure even flavor and preservation.
The Characteristics of Pastrami
Pastrami is a processed meat, most often made from beef brisket, though turkey and other meats can be used. Its preparation is more complex than ham, involving several steps: brining, coating with spices (like black pepper, coriander, and garlic), smoking, and finally, steaming. The traditional cuts for pastrami tend to be fattier, like beef navel or point brisket, compared to the leaner cuts used for corned beef. This adds to its rich flavor but can also affect its fat content.
Nutritional Showdown: Ham vs. Pastrami
Comparing these two meats directly is tricky because their nutritional content varies widely depending on the brand, cut, and preparation method. However, we can look at common nutritional data to highlight key differences.
Comparison Table: Ham vs. Pastrami (per 2-ounce serving)
| Nutritional Component | Ham (average, cured) | Pastrami (average, cured) | Key Takeaway |
|---|---|---|---|
| Calories | ~69-100 kcal | ~80-104 kcal | Both are low-calorie, but pastrami from fattier cuts may have slightly more. |
| Protein | ~9-14g | ~11-12g | Both are excellent sources of protein. Protein content can vary based on cut. |
| Total Fat | ~2-4g | ~3.7-4.1g | Fat content is low in both, but specific cuts will vary. Pastrami from beef navel is typically fattier. |
| Sodium | ~600-1050mg (up to 44% DV) | ~600-765mg (up to 33% DV) | Both are very high in sodium due to curing. This is the biggest nutritional concern. |
| Key Nutrients | Selenium, B vitamins, iron, zinc | Iron, Vitamin B12, zinc, phosphorus | Both offer valuable micronutrients, including B vitamins and minerals like iron and zinc. |
The Salt Factor: A Major Health Concern
The most significant nutritional similarity and health concern for both ham and pastrami is their extremely high sodium content. The curing process, which is central to their preservation and flavor, requires significant amounts of salt. Many varieties of deli ham and pastrami can contain half of your recommended daily sodium limit in just a few slices. Excessive sodium intake is a major risk factor for high blood pressure, heart disease, and stroke. While some low-sodium versions exist, you must read labels carefully to find them.
The Health Risks of Processed Meats
The comparison of ham and pastrami should be viewed within the broader context of processed meat consumption. The World Health Organization's classification of processed meats as Group 1 carcinogens is a critical piece of information. This means there is strong evidence linking these foods to cancer, particularly colorectal cancer. The formation of carcinogenic compounds is a primary reason for this classification.
The Role of Nitrates and Nitrites
Many cured meat products, including ham and pastrami, use nitrates and nitrites as preservatives to prevent bacterial growth and maintain color. These compounds can form nitrosamines in the body, which are known carcinogens. While some naturally-occurring nitrites are present in vegetables, the combination in processed meat is concerning to health experts. Some brands offer "uncured" options that use natural sources of nitrates, but these often still contain comparable sodium levels.
What's the Verdict? Which is Healthier?
Based on the evidence, neither ham nor pastrami can be definitively labeled as "healthier" than the other across the board. The specific nutritional values depend heavily on the brand and cut. For a health-conscious consumer, focusing on these variables is more productive than picking one meat over the other.
How to Make a Healthier Choice
If you choose to include processed meats like ham or pastrami in your diet, there are several ways to minimize potential health risks:
- Prioritize lean cuts: Look for pastrami made from leaner cuts of beef or turkey, and choose lean, low-fat ham varieties.
- Choose low-sodium options: Brands now offer versions with lower sodium content. Compare nutrition labels to find the product with the least salt per serving.
- Limit portion size: The recommended portion size for deli meat is typically 2-3 slices. Keeping this in mind can help control your intake of sodium and additives.
- Consider homemade alternatives: Making your own ham or roast beef allows you to control the ingredients and sodium levels completely.
- Vary your protein sources: Don't rely solely on deli meat for protein. Incorporate fish, poultry, beans, and other plant-based proteins into your diet.
- Eat in moderation: Due to the link between processed meat and cancer, health organizations recommend minimizing or limiting consumption. Enjoy ham or pastrami as an occasional treat rather than a daily staple.
For more information on the risks of processed meats, you can consult the Cancer Council NSW website.
Conclusion
Ultimately, the choice between ham and pastrami depends on individual preferences and nutritional priorities. Both are processed meats that come with similar health risks due to their high sodium content and curing process. For a healthier approach, it is more important to consume either meat in moderation, opt for low-sodium and lean varieties, and focus on a well-rounded diet rich in less-processed protein sources. Neither is a "health food," but by being an informed consumer, you can make smarter choices.
