Which meat has less fat, pastrami or corned beef? A Nutrition Diet Breakdown

November 4, 2025 •

4 min read

According to Cleveland Clinic, processed deli meats like pastrami and corned beef can be high in saturated fat and sodium, and should be consumed sparingly. For those watching their intake, a key question arises: which meat has less fat, pastrami or corned beef? The answer hinges on the specific cut of brisket used for each, with corned beef generally being the leaner option.

Quick Summary

A comparison of pastrami and corned beef shows that corned beef is typically leaner, as it is often made from the flat cut of brisket, while pastrami uses the fattier point cut. Processing differences, like boiling corned beef versus smoking pastrami, also impact the final nutritional profile, including fat and sodium content.

Key Points

Less Fat: Corned beef is generally leaner because it is made from the flat cut of brisket.
More Fat: Pastrami often uses the fattier point cut or navel of the brisket, resulting in a higher fat content.
High Sodium: Both are processed meats and very high in sodium; specific brand and preparation methods determine which is higher.
Preparation Impacts Nutrition: Boiling or steaming corned beef can remove some salt, while pastrami's smoking process adds flavor but not less fat.
Consider Moderation: Neither meat should be a regular protein source, as both carry health risks associated with processed meat consumption.
Healthier Alternatives: For lower fat and sodium, roasted turkey or chicken breast are better deli options.

Understanding the Meats: Pastrami vs. Corned Beef

Pastrami and corned beef are both popular deli staples, sharing a similar culinary history rooted in meat preservation. Both are traditionally made from beef brisket that has been cured in a salty brine with various spices. However, their distinct preparation methods and the specific cuts of meat used ultimately define their differences in flavor, texture, and nutritional profile.

The Critical Role of the Meat Cut

The primary reason for the difference in fat content lies in which part of the brisket is used.

Corned Beef: Most corned beef is made from the flat cut of the brisket. The flat cut is a leaner muscle, which gives corned beef its characteristic firm and slightly drier texture. It has less marbling, meaning less fat interspersed within the muscle.
Pastrami: Traditional pastrami often uses the point cut of the brisket, also known as the deckle. This cut is known for its higher fat content and significant marbling, which contributes to pastrami's rich, tender, and juicy texture. Pastrami can also be made from the beef navel, an even fattier cut, which further increases its fat profile.

This fundamental difference in the source meat is the most significant factor in determining which deli meat has less fat, tipping the scales in favor of corned beef.

Processing and Nutritional Impact

Beyond the cut of meat, the preparation process also affects the final product's nutritional value. While both meats are cured in a brine, the subsequent cooking steps differ.

Corned Beef: After brining, corned beef is typically boiled or steamed. Before cooking, it is often rinsed, which can wash away some of the surface salt from the curing process. This boiling/steaming method results in a less fatty final product compared to the traditional pastrami preparation.
Pastrami: Following the brine, pastrami is dried, coated in a heavy spice rub (including spices like cracked peppercorns, coriander, and garlic), and then smoked and steamed. The smoking process adds a distinct flavor but doesn't reduce the fat content of the meat, and the added spice rub can increase the overall sodium.

Nutritional Comparison: Pastrami vs. Corned Beef

While brand variation and preparation can cause slight differences, the general nutritional comparison illustrates the fat content distinction. The following table provides a general estimate based on typical deli versions per 2-ounce serving.


Nutrient	Corned Beef (approx.)	Pastrami (approx.)	Notes
Fat	2.5 - 4g	3 - 6g	Corned beef is generally leaner due to the cut of brisket used.
Calories	56 - 71	40 - 56	Varies based on fat content and cut.
Protein	4 - 5g	5 - 6g	Pastrami often has slightly more protein per ounce due to the cut.
Sodium	345 - 490mg	248 - 630mg	Varies significantly by brand; some corned beef rinsing may reduce sodium.

What does this mean for a Nutrition Diet?

If you are strictly focused on consuming less fat, corned beef is the clear winner in most scenarios. However, the nutritional story is more complex, especially for processed meats.

Here are some key considerations for a healthy diet:

Sodium is a Major Factor: The most significant nutritional concern for both pastrami and corned beef is their high sodium content. A single serving can provide a substantial portion of the recommended daily sodium intake. For those watching their blood pressure, this is a crucial point to consider regardless of the fat difference.
Moderation is Paramount: Health professionals generally recommend consuming both pastrami and corned beef in moderation, treating them as occasional indulgences rather than daily protein sources. Eating them as part of a balanced diet with plenty of vegetables is always best.
Alternative Choices: For individuals seeking genuinely lean options, roasted turkey or chicken breast from the deli are far superior choices. Even lean roast beef can offer a lower-fat alternative.
DIY Options: Making your own corned beef or pastrami allows you to control the ingredients and significantly reduce the sodium content, though it is a time-consuming process.

Practical Deli Menu Choices

When navigating the deli counter, understanding these facts can help you make a more informed choice. If flavor is paramount and a richer, smokier taste is desired, pastrami's extra fat might be worth the indulgence. If your goal is to minimize fat and calories in a specific meal, corned beef is the better selection, though you must still account for the high sodium level. Always check the brand's specific nutrition information, as not all products are created equally.

Conclusion

In the direct comparison of which meat has less fat, pastrami or corned beef, corned beef is typically the leaner option. This is primarily because it is made from the flat cut of brisket, which has less fat than the point or navel cuts often used for pastrami. However, the difference in fat content is only one piece of the puzzle. Both are highly processed meats with substantial sodium levels and should be consumed in moderation within a balanced diet. For those prioritizing lower fat and sodium, alternatives like roasted turkey or chicken breast are the healthiest deli choices. Ultimately, making a nutritional decision requires weighing your dietary goals against your flavor preferences, with awareness that both options are best enjoyed as an occasional treat.

Cleveland Clinic on healthier deli meats

Frequently Asked Questions

While corned beef is generally leaner due to the cut of meat, the overall healthiness is comparable because both are highly processed, sodium-rich meats. Neither is recommended as a daily health food.

Pastrami is typically made from the fattier point cut or navel of the beef brisket, while corned beef is made from the leaner flat cut. This difference in the initial cut of meat accounts for the variation in fat content.

While some brands may offer variations, the inherent nature of these meats and their preparation makes finding a truly low-fat version challenging. Opting for leaner deli meats like turkey or chicken is a more reliable strategy for a low-fat diet.

The sodium content is typically high for both, and which has more can vary by brand and preparation. Some preparation methods for corned beef might involve rinsing, which can reduce its final sodium level. For those monitoring sodium, it is crucial to check the specific product's nutrition label.

No, the smoking process does not increase the fat content itself. However, pastrami is made from a naturally fattier cut of meat and is not boiled like corned beef, so its fat content is retained.

Making your own allows you to control the curing process and reduce the salt. When purchasing deli meats, opt for lower-sodium options or enjoy them in smaller portions to help moderate intake.

For weight loss focused on reducing fat, corned beef is the better choice due to its typically leaner cut. However, given the high sodium and saturated fat in both, moderation is key, and leaner proteins like poultry are preferable.