Which is healthier, pastrami or corned beef? A nutritional breakdown

October 29, 2025 •

4 min read

According to the World Health Organization's cancer division, processed meats like corned beef and pastrami are classified as carcinogens and should be consumed in moderation. When it comes to the question of which is healthier, pastrami or corned beef, the answer is complex, as both are high in sodium and saturated fat, with only minor differences separating them nutritionally.

Quick Summary

This article compares the nutritional profiles of pastrami and corned beef, detailing their preparation methods, and highlighting key differences in sodium and fat content. It discusses the health risks associated with processed red meats and provides guidance on how to make a more health-conscious choice, emphasizing that both should be eaten sparingly.

Key Points

Similar Nutritional Profile: Pastrami and corned beef are both processed red meats that are very similar in overall nutritional content, including high levels of sodium and saturated fat.
Marginal Differences: Depending on the specific brand and cut, there might be slight variations, such as one being slightly higher in sodium and the other in cholesterol, but these differences are typically not significant.
Moderation is Key: Due to their high sodium and saturated fat content, as well as being classified as processed meat, both pastrami and corned beef should be consumed in moderation.
Smoked vs. Boiled: The key culinary difference is that pastrami is smoked and steamed after brining, while corned beef is typically boiled, affecting their flavor and texture.
Process Leads to Health Concerns: The brining and curing process, essential to creating both meats, is responsible for their high sodium content and association with potential health risks when over-consumed.
Check Labels for Specifics: For those with specific dietary restrictions, such as sodium sensitivity, checking the individual nutrition labels is the most accurate way to compare different brands and make a choice.

Pastrami vs. Corned Beef: A Culinary and Nutritional Showdown

For deli enthusiasts, the choice between a rich, smoky pastrami and a classic, savory corned beef can be a tough one. While both are beloved deli staples, their subtle differences in preparation and ingredients lead to slight variations in their nutritional makeup. Before we declare a 'winner' in the health department, it's crucial to understand what distinguishes these two processed meats.

The Preparation Process: A Tale of Two Meats

Though both pastrami and corned beef begin as cuts of beef that are brined in a salty solution, their paths diverge in the final cooking and seasoning stages.

Corned Beef's Brine and Boil: Typically made from the leaner flat cut of brisket, corned beef is cured in a brine containing salt, sugar, and various spices like peppercorns, coriander, and bay leaves. The name "corned" comes from the large grains of rock salt, or "corns," used for curing. After brining, the beef is typically boiled or steamed, a process that can pull out some of the salt. The final result is a savory and straightforward flavor profile.
Pastrami's Rub and Smoke: Pastrami often uses the fattier navel or point cut of the brisket, which has more marbling. After brining, the meat is rinsed and heavily coated in a dry rub of spices, often including crushed black pepper, coriander, garlic, and mustard seeds. It is then smoked over hardwood, giving it a characteristic smoky flavor and darker, crusty exterior, before being steamed to tenderize it.

Comparing the Nutritional Content

To determine which is healthier, pastrami or corned beef, we must look at the specific nutritional facts. While values can vary by brand and cut, a general comparison reveals some minor but key differences. All figures are approximations for a 3-ounce (85g) serving and can fluctuate depending on the brand and cut of meat.


Nutritional Aspect	Pastrami (Approx.)	Corned Beef (Approx.)	Key Difference
Calories	~170-200 kcal	~210-220 kcal	Corned beef can be slightly higher in calories due to its fat content.
Total Fat	~10-14 g	~16 g	Corned beef typically has slightly more fat, especially saturated fat, depending on the cut.
Sodium	~630-885 mg	~827-935 mg	Corned beef is often higher in sodium, though both are very high.
Protein	~14-16 g	~15-16 g	The protein content is very similar between the two meats.
Cholesterol	~35-68 mg	~30-47 mg	Pastrami tends to be slightly higher in cholesterol.

The Sodium and Fat Problem

For most people concerned about their intake of sodium and fat, the differences between pastrami and corned beef are negligible. The high salt content is a result of the brining and curing process, which is necessary for flavor and preservation. For example, a single 3-ounce serving of corned beef can easily contain over a third of the daily recommended value for sodium. While some commercial pastramis may have slightly less sodium than corned beef, the difference is not substantial enough to make one a "healthy" choice over the other.

Additionally, the choice of cut heavily influences the fat content. Pastrami made from the fattier navel will contain more fat than corned beef from a leaner flat cut. However, both are considered processed red meats, a category associated with potential health risks, including a higher risk of heart disease and certain types of cancer, particularly when consumed in excess.

Making a Healthier Choice

So, if the nutritional differences are minimal, how do you choose? The best practice is to view both pastrami and corned beef as occasional indulgences rather than regular parts of your diet. However, if you are particularly mindful of certain nutritional factors, there are some considerations:

For Lower Cholesterol: Some sources suggest corned beef may have a slight edge with a marginally lower cholesterol content. However, this can depend on the specific cut and preparation, so always check the nutrition label.
For Lower Sodium: If your primary concern is sodium, some pastrami products may contain slightly less than their corned beef counterparts. Again, labels are key, as this can vary widely.
For Overall Health: Your best bet is to limit both. The risks associated with high sodium intake (like elevated blood pressure) and processed meat consumption apply equally to both pastrami and corned beef. Instead, focus on lean, unprocessed protein sources for your daily diet.

The Importance of Context

It's important to remember that context matters. A single pastrami or corned beef sandwich is not going to define your health. It's the overall pattern of your diet that has the most significant impact. If you enjoy one of these deli classics occasionally, the slight nutritional differences between them are not a major concern. What truly matters is a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.

For a deeper dive into the health implications of processed meats, consider researching the findings from organizations like the World Health Organization's International Agency for Research on Cancer (IARC). Their reports provide comprehensive information on the link between processed meat consumption and cancer risk, offering a valuable perspective beyond just the calorie or sodium count. By staying informed, you can make smarter food choices that support your long-term health goals while still enjoying your favorite foods in moderation.

Conclusion: No Clear Winner

When it comes to the question, "which is healthier, pastrami or corned beef?" there is no definitive answer. Both are processed red meats, high in both sodium and saturated fat, with only marginal differences in their nutritional profiles. The deciding factor for many may be personal preference—the smoky, spiced flavor of pastrami versus the classic, savory simplicity of corned beef. For the sake of your health, the real takeaway is that both should be enjoyed sparingly as part of a balanced diet, rather than trying to determine a clear winner in a close race to the bottom of the nutritional ladder. The healthiest approach is moderation.

Frequently Asked Questions

Neither is suitable for a low-sodium diet, as both are processed meats packed with salt from the curing process. While some pastrami products might be marginally lower in sodium than some corned beef, both contain very high amounts, and both should be avoided or consumed very sparingly if you need to limit your salt intake.

It depends on the specific cut. Pastrami is often made from fattier cuts like the navel, while corned beef typically uses the leaner flat cut of brisket. However, the fat content can vary by preparation, so it's best to check the nutritional information for the specific product.

The primary health concerns with both are their high sodium and saturated fat content, as well as their classification as processed red meat. Excessive consumption of processed meats has been linked to potential health issues, including increased risk of certain cancers.

No, both pastrami and corned beef are not considered lean meats. They are typically made from fattier cuts of beef, particularly pastrami, and are high in saturated fat.

The protein content is very similar for both, with a typical 3-ounce serving providing around 15-16 grams of protein. This is not a key differentiator from a health perspective.

Some studies have shown corned beef can have slightly less cholesterol than pastrami. This may be due to the specific cuts of meat used and the fact that corned beef is typically boiled, which may render some fat, while pastrami is often made from fattier cuts.

The best way to mitigate health risks is to eat both meats in moderation, treating them as an occasional treat rather than a dietary staple. Balancing your diet with plenty of fruits, vegetables, and unprocessed proteins is the most effective strategy.