Consume Moderately: Fat Deli Meats

Most deli meats are lean, healthy and some even claim to be entirely natural. Meats like turkey chunks, chicken breast or roast beef are the most sought after meats because they are known to be healthier and with less preservatives and chemicals.

When shopping at the deli, it’s natural to feel confused with so many choices, and recipes just keep on popping into your head. The options seem to be virtually endless! But it is also undeniable that high sodium levels in some meats might cause cholesterol problems later on.

What meats are the healthiest? What meats are the tastiest? Can you have a cheat day with a heavy pack of corned beef?

These are the questions that usually come into mind when buying deli meat. Although there are more choices for healthier whole meats, moderate consumption of those with more salt and fat will not do any harm. Unless you are under strict orders from the doctor, a little indulgence is ok.

Here are deli meat heavyweights and should be consumed in moderation, and go for an active lifestyle to burn all the excess energy.

Corned Beef

Corned beef comes from the fatter part of brisket so beware. It has 960 mg of salt, 6 grams of fat and 5 grams of saturated fat. This deli meat also comes loaded with nitrates. But a corned beef hash on rye bread is just so delicious, so having this on a special day will not do much damage.


Don’t be fooled by this small piece of meat. It’s a heavy weight indeed with 10 g of fat and 973 mg of sodium. And that is only for a serving size of 2 ounces. It would be best to utilize this as a garnish to your pasta salad instead and at every half month.


Three ounces of ham have 7.7 grams of fat and 2.7 grams of saturated fat. Although not much of a heavyweight, you can still cut some calories off by choosing meat which is leaner than ham. Another alternative is to take in one slice instead of three and fill up your sandwich with lettuce, tomatoes and cucumber.


Similar to ham, this deli meat is packed with salt. One slice already comprises 17% of the daily allowed salt intake. It had six grams of fat and 41 calories per slice. If you decide to have a cheat day and an irresistible craving for a salami sandwich, then make sure that you hit the treadmill the following day.

Fat Deli Meats

It’s one of the most popular deli meats but also the most fattening. One strip of 8 grams has already 43 calories. The salt in one strip of bacon already comprises 5% of what’s allowed to be consumed per day. Healthier alternatives to bacon would be the turkey bacon, which has less calories. But if you must, eat sparingly.\


This deli meat should be eaten with much moderation because a slice is already packed with 300 mg of salt. It’s a good choice for a sandwich, but with 69 calories per piece, a stack of it would not be a good choice health wise. If you are suffering from heart disease, best to stay away from it.


Who wouldn’t want to gobble down on a nice juicy hotdog sandwich on a nice spring day? As popular as these deli meats are, they are loaded with nitrates, which also contain a high amount of salt. It is good to eat them in moderation or a split one sandwich with a friend.


This deli meat has more salt than a slice of bologna. It has 560 mg of salt and has 8 mg of cholesterol per slice. But it’s definitely scrumptious with pasta, so it’s suggested that the meat be eaten only on special occasions or in smaller pieces.

Chicken Nuggets

A childhood favorite, nuggets that are for sale have less chicken, more fillers and is made fuller by the coating.   McDonald’s nuggets are full of salt and preservatives. Although chicken breast is a healthy deli meat, it would be better if the nuggets are made from scratch or done at home.


It’s a delicious alternative to chicken and turkey, but it’s 472 calories per cup. The cholesterol content is also no laughing matter with 118 mg per serving. The best way to cut on the fat is to remove the skin and avoid frying it.

Deli’s like Publix and Albertsons offer many healthy and lean options for shoppers and the health conscious. Make sure to check the labels to ensure freshness and get an accurate list of your deli meats’ nutritional value.