10 Packaged Deli Meats Ranked from Best to Worst

Packaged deli meats are a lunchtime staple for many households, offering quick protein for sandwiches, wraps, and snacks. However, not all options deliver the same nutritional value. Some are lean and simple, while others contain excess sodium, preservatives, and fat. Knowing what to look for on a label makes a big difference. Here’s a ranking of ten popular deli meats, starting with the healthiest and ending with the ones best saved for an occasional craving.

1. Oven Roasted Turkey Breast

Oven-roasted turkey breast is one of the leanest and most nutritious deli meats you can buy. It offers about 12 grams of protein and only 60 to 70 calories per two-ounce serving. Choose versions labeled low sodium or nitrate-free for the cleanest nutrition profile. It is mild, versatile, and pairs easily with whole-grain bread, avocado, or lettuce. Turkey breast’s lean quality makes it ideal for everyday lunches while supporting heart health and balanced energy throughout the day.

2. Roast Chicken Breast

Roast chicken breast comes close to turkey in nutritional value but with a slightly richer taste. A typical serving provides around 11 grams of protein and less than 80 calories. The best brands keep the ingredient list short, using only chicken, water, and seasoning. It fits easily into balanced diets and is perfect for sandwiches, salads, or wraps. Roast chicken is a smart option for those watching fat intake while still enjoying satisfying flavor and texture in every bite.

3. Lean Roast Beef

Roast beef is flavorful and high in protein, with about 12 grams per serving. It also offers iron and vitamin B12, which are important for energy and red blood cell health. Lean cuts like top round or sirloin are lower in fat and calories than fattier versions. Always check labels for sodium content and avoid heavily seasoned varieties. Roast beef makes a hearty sandwich without excessive fat and keeps you full longer than many lighter deli meats.

4. Smoked Turkey Breast

Smoked turkey provides the same lean protein benefits as plain turkey but with added savory flavor. However, the smoking process increases sodium levels, so it should be enjoyed in moderation. Each serving contains about 10 to 12 grams of protein and around 400 milligrams of sodium. Choose brands with natural smoke flavor rather than artificial additives. It pairs perfectly with fresh vegetables or a slice of cheese for a quick, satisfying meal that still keeps nutrition in check.

5. Uncured Ham

Ham is flavorful and convenient, though it can be higher in sodium than poultry options. Uncured ham labeled no nitrates or nitrites added is the better pick. It provides roughly 10 grams of protein per serving with about 500 to 600 milligrams of sodium. To balance the saltiness, add fresh greens, whole-grain bread, and plenty of water-rich sides. While not as lean as turkey or chicken, uncured ham can still fit into a moderate, balanced diet when enjoyed occasionally.

6. Pastrami

Pastrami’s smoky, peppery crust gives it a distinctive taste that is hard to resist. Nutritionally, it delivers around 11 grams of protein and 100 calories per serving, but sodium levels can top 600 milligrams. Leaner versions made from brisket or round cuts are preferable to reduce fat. Pastrami is best enjoyed as an occasional treat rather than a daily option. Pair it with mustard and crisp lettuce instead of cheese or heavy sauces to keep the flavor strong and the meal lighter.

7. Salami

Salami has a rich, savory taste but comes with higher levels of sodium and saturated fat. A two-ounce serving can contain 120 calories and over 450 milligrams of sodium. While it provides protein and pairs well with cheese or crackers, its high salt content places it lower on the list. To enjoy it more responsibly, use thinner slices and pair them with vegetables or whole grains. Salami is delicious for special occasions but not ideal for everyday lunches.

8. Bologna

Bologna is one of the most processed meats in the deli case. Made from finely ground beef or pork mixed with fat and seasonings, it delivers about 150 calories and 9 grams of fat per serving. It is nostalgic, versatile, and budget-friendly but tends to be high in sodium and additives. When eaten occasionally, it can satisfy cravings, but it should not be a daily staple. Pair it with lighter sides or use thin slices to help balance the meal’s nutrition.

9. Pepperoni

Pepperoni’s bold spice and rich taste make it popular, but it is one of the least healthy deli options. Each serving packs around 140 calories and up to 13 grams of fat. The curing process adds sodium and nitrates, both of which can increase health risks if eaten frequently. While great for pizza or snack boards, it should stay an occasional indulgence. For a lighter version, try turkey pepperoni, which has less fat and sodium but keeps the same signature flavor.

10. Mortadella

Mortadella, an Italian-style cold cut, ranks last due to its high fat and calorie content. Made from finely ground pork with cubes of fat and spices, it can exceed 160 calories and 14 grams of fat per two-ounce serving. It is rich, buttery, and flavorful, but it is also one of the most indulgent deli meats. The sodium content often surpasses 500 milligrams per serving. Mortadella can be enjoyed as part of a charcuterie board or antipasto platter, but moderation is essential.