Guide to Deli Meats

There is a good reason why so many people have the habit of taking all their meals in delis. There are simply so many choices that you cannot get tired of having your breakfast, lunch, dinner and everything else in between at the local deli.

As opposed to popular opinion, sandwich delis are considered to be included in the good food’s corner because by themselves, deli sandwiches are complete meals. It has a representation from the go, grow, glow foods in their right proportions.

And, most of the people who go to delis like Safeway Deli are folks who are conscious about calorie counting and healthy eating; otherwise, they’ll be in a steakhouse or any of the popular fast food chains.

Deli eating is about food choices. More often than not, the deli patrons are the food enthusiasts who would like to plan out their meals, know exactly what’s in them and enjoy the blend between taste and healthy eating.

As a guide for those self-empowered food artists, we are going to go over the popular deli meats.

Do you know that there are over 1 dozen different kinds of meat being offered in the deli? Now, you do! Let’s go over them very quickly.



Chorizo is the red colored Spanish sausage that’s made from pork. It is blended with garlic and black pepper. The red color comes from the paprika. The chorizo can be eaten as is or cooked. It has a strong flavor and the texture is a bit firm.

If it is meant to be an appetizer then it is best cold. Diced, it can be included in omelets and casseroles.

Chorizo has 427 calories per 100 grams serving with 19 grams of protein and 38 grams of fat.



Pancetta is the Italian version of the ordinary breakfast bacon. It comes from pork. The process of making pancetta involves dry-curing in salt and spices and left to age for 3 months.

Chopped in small pieces, the pancetta can be an ingredient in pasta sauces, casseroles and soups. On its own fried, it is a good substitute for the ordinary bacon.

Pancetta has 398 calories per 100 grams serving with 16 grams of protein and 36 grams of fat.

Roast Beef

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Roast Beef is termed to be the king of meat at the deli and for a good reason. It is a cut of beef (silverside) and roasted in the oven. It is the juiciest of all the meats that makes it a bit too daring for health watchers.

The roast beef is always the main filling of the king of sandwiches, The Roast Beef Sandwich.

Roast beef has 288 calories per 100 grams serving with 32 grams of protein and 39 grams of fat.

Turkey Breast

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Turkey breast are the leanest of all the deli meats. Served skinless, turkey breasts are 97% fat free and the choice of almost all health and fitness enthusiasts. Shaved or sliced, turkey breasts are best in subs and wraps and goes well with any condiment.

Turkey breast has 104 calories per 100 grams serving with 17 grams of protein and 1.3 grams of fat.

Beef Pastrami

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Beef pastrami is corned beef coated with pepper and spices, smoked to flavor. Pastrami is a Jewish concoction that was introduced in the U.S. in the late 19th century. It is very popular in New York and usually served on rye bread.

Beef Pastrami has 105 calories per 100 grams serving with 22 grams of protein and 1.6 grams of fat.

Chicken Breast

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Chicken breast is the second best choice for health buffs. It is made from whole chicken breast fillets, steamed and pressed. Like turkey breasts, chicken breasts are served skinless and will go well with any condiment. Chicken breast has 172 calories per 100 grams serving with 21 grams of protein and 9 grams of fat.



Salami is cured sausage from pork or beef. It is flavored with garlic and a selection of herbs and spices. Salami goes through a series of salting and drying. Additional smoking and fermentation will turn it into a hard sausage. Salami is an Italian word that means salt. Salami has 336 calories per 100 grams serving with 22 grams of protein and 26 grams of fat.

Chicken Roll

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If you are a turkey breast or chicken breast lover on a budget then, chicken roll may be the best choice for you. Chicken roll is ground chicken meat.



Mortadella is the largest sausage. Its ingredients are minced pork and pork fat blended with olives and peppercorns. Mortadella has 311 calories per 100 grams serving with 16 grams of protein and 25 grams of fat.

It’s not a matter of finding the leanest and cleanest of meats in the deli. It’s all about moderation and planning. Plan out the combination of meats that will make up a healthy week and keep your belly guessing.