The Truth About Which Deli Meats Are Processed—and if Any of Them Are Good for You

Beth Ann Mayer
·7-min read

Deli meat is convenient and often billed as a quintessential part of a brown bag lunch. Maybe bologna sandwiches were a lunch-box staple during your school days, and it's hard to deny the ease of slapping a few slices of turkey between bread, adding some condiments and heading to the beach.

Yet lunch meat has another reputation for being unhealthy. Often, registered dietitians try to avoid labeling foods as "healthy" or "unhealthy." Is deli meat in the same box (or brown bag)? Is lunch meat bad for you, or is that another sinister Internet rumor?

While deli meat has its share of perks, even the most nuanced registered have concerns.

"It wouldn't be ethical to talk about the potential 'benefits' of cold cuts without first giving a caveat, which is that, for most people, the benefits don't outweigh the risks," says Maddie Pasquariello, MS, RDN.

Pasquariello points to the long-term pitfalls of consuming more processed deli meats and options high in saturated fat and sodium.

"Overall, deli meats and cold cuts aren't something that I would recommend consuming often due to the high risks that they pose to overall health," Pasquariello says.

But wait—is all lunch meat processed? If not, what deli meats are not processed? More generally, what meats are not processed? Pasquariello and two more dietitians answered all these questions and provided actionable tips to help you make choices you feel good about during your next grocery haul.

Related: 22 High-Fiber Lunch Ideas That Will Help You Beat the 4 p.m. Slump

Is Deli Meat Bad for You?

1. Nitrates and lunch meat

Besides processing, many concerns prompting questions like, "Is lunch meat bad for you?" stem from nitrates.

"Nitrates can be added to foods as a means of making them not only more shelf-stable by preventing bacterial growth but also to sometimes help with the color and taste of the food," Lena Bakovic, MS, RDN, CNSC, a registered dietitian nutritionist with Top Nutrition Coaching. "When nitrates are exposed to high temperatures associated with cooking, they change their chemical composition to nitrosamines, which then become well-recognized for their carcinogenic properties."

The National Cancer Institute also raises these concerns, stating, "Through other dietary sources, nitrate and nitrite can react with amines and amides to form N-nitroso compounds (NOCs), which are known to cause cancer in animals and may cause cancer in humans."

Some deli meats may be labeled "nitrate-free," but Pasquariello says that's a misnomer. "Even in deli meat labeled 'nitrate/nitrite free,' there are often still nitrates present in the form of added vegetable powder, such as celery powder," she says. "The FDA has not yet set limits for nitrates/nitrites added from these natural sources."

Pasquariello explains that the thought is that your body can differentiate between natural and synthetic nitrate sources. "So, unfortunately, consuming deli meat that contains nitrates in any form can mean increased risk," Pasquariello says.

2. Cold cuts and cancer concerns

Given all of the above, Pasquariello says it's important to mindfully minimize deli meat consumption.

"Cancer risk, including colorectal cancer, breast cancer and stomach cancers, increases notably even with consumption of small amounts of deli meat every day," Pasquariello says. "The best way to reduce your cancer risk is to avoid processed meat, reduce the number of times you're eating it and/or reduce your portion size."

Pasquariello also points to the American Institute for Cancer Research's recommendation to avoid processed meat because the link between cancer and the food is "impossible to ignore."

The American Institute for Cancer Research isn't the only organization that's raised alarm bells about deli meat and cancer risk. An Oncology Review report on red meat and collateral cancer pointed to numerous others that cited data about the link, including the American Cancer Society and European Society for Medical Oncology (ESMO).

3. Lunch meat and heart health

The salt content in deli meat is one pain point RDs consistently bring up. "Compared to other types of store-bought meat, especially raw cuts, cold cuts do tend to be significantly higher in sodium," Destini Moody, RD, LD, CSSD, a registered dietitian with Garage Gym Reviews. "This is because the meat is already cooked, so salt and its derivatives are often added to it to prevent the growth of bacteria, prevent foodborne illness and extend the shelf life to prevent the meat from spoiling too quickly."

However, the American Heart Association suggests limiting sodium intake to 2,300 mg daily. "Just one ounce—typically one slice—of deli meat can contain a whopping 400mg of sodium," Moody says.

The saturated fat in some popular deli meats is another concern. "The saturated fat content of deli meats like pepperoni, salami and bologna is very high," Pasquariello says. "These deli meats should ideally be avoided or removed from your diet due to the potential they have for increasing LDL cholesterol and contribute to your risk of heart disease."

Related: 16 High-Protein Meal Prep Ideas Registered Dietitians Swear By

Are There Any Benefits to Deli Meat?

While RDs explain that the benefits don't usually outweigh the risks, deli meats have some pros.

For one, some lunch meat is a source of lean protein. "Just four ounces of deli turkey contains about 135 calories and 15 grams of protein, but only three grams of fat," Moody says. "This gives consumers a lot more bang for their calorie buck to meet their protein needs without consuming too many calories or saturated fat—at least when compared to fattier processed meats like bacon and pork sausage."

Speaking of bang for your buck: "Cold cuts are versatile and can be added to numerous dishes including soups, salads, pizzas and sandwiches," Bakovic says.

Plus, time is finite, and lunch meat won't cost you much. "Because deli meats come ready to eat in the package, no chopping or cooking is required," Moody says. "This is great news for busy moms or young professionals who don’t always have time to cook a full meal."

Related: Here Are 21 of the Best High-Fiber Soup Recipes To Make for Dinner

What Deli Meats Are Not Processed?

Pasquariello says the word processed is loaded. "Some people will argue that any deli meat you could buy has been processed in some way, which I would agree with," Pasquariello says.

Processed doesn't always mean unhealthy, though. "There are a lot of ways food can be "processed" that doesn't significantly affect its nutritional content," she says. "But yes, all deli meats can be considered processed, and how they are processed is what confers their risks to health when consumed regularly for long periods."

Moody tends to agree. "To make it simple, if it comes in a package pre-sliced in the meat section, it’s probably processed meat," she says.

So, what meat is not processed? "Fresh poultry like rotisserie chicken or fresh ham are considered unprocessed," Moody says.

One more potential caveat: "The jury is out on whether or not meat that is labeled 'uncured' is still processed because it contains natural preservatives rather than chemicals, but that depends on how picky you want to be," Moody says. "If the meat has been preserved with salt, been smoked or has had nitrates added, it can be classified as processed meat in general."

Tips for Shopping for Lunch Meat

Any way you slice it, deli meat carries some health concerns if consumed regularly. You'd like convenient protein but also want to avoid the long-term health risks of making deli meat a part of your everyday rotation. To help, RDs offered some top tips for shopping for lunch meat, such as:

  • DIY. If time allows, buy, prep and thinly slice meat at home. "For instance, cooking and slicing a whole chicken or turkey breast from a raw state to then add to a sandwich," Pasquariello says.

  • Prioritize balance. Pasquariello knows the DIY approach isn't for everyone, especially those purchasing deli meat for convenience. "If you have to buy deli meat, look for low-sodium, lean cuts, and use them sparingly," Pasquariello says. Avoid bacon, sausage, salami and bologna, which tend to be especially high in saturated fat and sodium."

  • Shop small. To encourage balance, Moody suggests only buying small amounts of lunch meat at a time.

  • Ensure your lunch is nutrient-dense. "If you’re concerned about lunch meats not being the healthiest, consider buying some fruits and vegetables along with your meats to add to your lunch to inject some more nutrition," Moody says. The fiber can also leave you feeling fuller longer, reducing the need to pile on the processed protein.

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