Is Pastrami Good For You

Is Pastrami Good For You? Nutritional Value & Best Recipes!

Our team is currently analyzing the nutritional profile of pastrami. Would you be interested in incorporating your favorite luncheon meat into your diet?

Cold cuts serve as convenient options that can be effortlessly layered into a sandwich or added to a salad. In addition to their minimal preparation requirements, they typically offer a combination of saltiness, richness, and delightful flavors. Nonetheless, when striving for a wholesome diet, it is natural to question the healthiness of these food choices.

Pastrami, a widely favored meat cut commonly crafted from beef brisket, serves as a traditional filling for sandwiches on rye bread, accompanied by pickles and homemade mustard. Yet, does it stand as a health-conscious option?

Is Pastrami Good For You?

While pastrami does provide essential nutrients, it is worth noting that it contains a substantial amount of sodium due to its processed nature. Consuming it in moderation is acceptable; however, regular intake may not align with a heart-healthy diet.

Nevertheless, pastrami boasts lower levels of saturated fat and calories compared to other processed meats such as bacon and ham. As a lean meat, it offers essential amino acids, iron, zinc, and various nutrients, presenting a more balanced perspective. Enjoying pastrami in moderation can contribute to some health benefits.

Additionally, it is often served on rye bread, recognized as one of the healthier bread options.

While beef pastrami stands out as the most popular variety, those inclined towards poultry can opt for turkey pastrami. Both options provide low-calorie alternatives for sandwiches, with turkey pastrami presenting fewer calories and saturated fats compared to its beef counterpart, making it the preferable choice for those prioritizing a healthier sandwich.

Pastrami Nutritional Value Per 100g

3 Health Benefits of Pastrami

Although processed foods are typically regarded as an unhealthy addition to any diet, pastrami does possess several advantages. Particularly noteworthy is its superior nutritional profile compared to certain other deli meats, attributed to its favorable calorie and macronutrient content.

It is advisable, however, to exercise moderation when incorporating this processed meat into your diet. Presented below are three benefits associated with choosing pastrami luncheon meat:

#1 Low in Saturated Fat

In contrast to numerous deli meats, pastrami exhibits surprisingly low levels of saturated fats, rendering it a preferable option for cardiovascular health. A 100g serving contains 5.82g of fat, with only 2.68g being saturated. Excessive consumption of saturated fats is known to elevate blood cholesterol levels, thereby increasing the risk of heart disease.

Turkey pastrami, with even lower saturated fat content and approximately equivalent calories to deli turkey, stands out as a particularly health-conscious choice. Restricting saturated fat intake not only safeguards heart health but also aids in calorie control, mitigating the risk of undesirable weight gain.

#2 Protein-Rich Source

Pastrami serves as a complete protein source, encompassing all nine essential amino acids. Its ample protein content contributes significantly to muscle and bone development and protection. Furthermore, the satiating effect of protein aids in weight management by curbing excess calorie consumption.

#3 Abundant in Vitamin B12

Pastrami contains vitamin B12, a crucial element for a resilient immune system. This vitamin plays a pivotal role in DNA synthesis, red blood cell production, and the maintenance of nerve cell health. Adequate intake of vitamin B12 can be ensured through the inclusion of meat, fish, and dairy products in your diet.

Drawbacks of Pastrami

While pastrami boasts certain advantages, it is advisable to consume this fatty meat in moderation. An optimal dietary regimen should primarily comprise whole foods abundant in nutrients that undergo minimal processing. It is prudent to refrain from excessive consumption of processed meats, considering their potential adverse effects on long-term health.

Issue 1: Elevated Sodium Levels

Pastrami exhibits considerable variation in its salt content across different products, generally containing a substantial amount of sodium. Excessive sodium intake poses a threat to cardiovascular health by elevating blood pressure. With an approximate 1080mg of sodium per 100g, regular consumption of pastrami may contribute excessively to your overall sodium intake.

Issue 2: Processed Nature

Despite not ranking among the highest-fat meats, pastrami falls under the category of highly processed meats. Overconsumption of red and processed meats has been linked to an increased risk of cancer. Opting for a diet rich in wholesome, minimally processed foods and lean meat sources is recommended to mitigate such health risks.

Issue 3: Cholesterol Content

A 100-gram serving of pastrami contains approximately 68mg of cholesterol. While this amount is not exceptionally high for meat, it is essential to acknowledge its presence. In essence, pastrami does contain cholesterol, albeit not at excessively high levels. Consider diversifying your diet with leaner meat options and nutritious whole foods to maintain a balanced and health-conscious approach.

Also, read: IsĀ Gatorade Zero Good For You?

Nutritional Value for Beef Pastrami per 100g

To gauge the healthiness of a product, it is imperative to analyze its contents. A comprehensive examination of both calories and macronutrients, as indicated on the nutrition label, facilitates the development of a more health-conscious diet. With an understanding of the benefits and drawbacks, let us delve into the nutritional composition of a serving of beef pastrami.

  • Calories: 147 kcal
  • Net Carbs: 0.36g
  • Fiber: 0g
  • Sugar: 0.1g
  • Total Fats: 5.82g
  • Protein: 21.8g
  • Cholesterol: 68mg

Low in Carbohydrates

An advantageous aspect of pastrami lies in its low-carbohydrate content. Beef pastrami, for instance, contains a mere 0.36g of carbohydrates. This characteristic renders it suitable for seamless integration into a low-carb regimen, particularly for those endeavoring to shed excess fat. Individuals adhering to a ketogenic diet may find beef or turkey pastrami to be a favorable option.

Rich in Protein

The protein content of beef pastrami registers at 21.8g. Foods rich in protein play a pivotal role in fortifying muscles and bones. Incorporating beef pastrami into your diet could potentially enhance the efficacy of your workouts, facilitating fat loss while preserving muscle mass. Furthermore, adopting a high-protein diet may contribute to a reduction in overall body weight.

A Very Few Calories

A 100-gram serving of beef pastrami amounts to 147 calories, while an equivalent serving of turkey pastrami contains merely 125 calories. Opting for low-calorie food alternatives can expedite weight loss and act as a deterrent against weight gain. Such choices also safeguard your overall health, as high-calorie foods tend to pose risks to cardiovascular well-being.

How To Make The Best Pastrami Sandwich?

Undoubtedly, both beef and turkey pastrami offer a protein-rich foundation for a satisfying meal. However, there are opportunities to elevate the nutritional profile of your sandwich. Traditional ingredients like creamy sauces and Swiss cheese contribute to a higher fat content, but these can be effortlessly substituted with alternatives that are lower in calories.

Here is a guide to maintaining the healthfulness of a beef pastrami sandwich.


  • 2 slices of turkey pastrami
  • 5 finely sliced pieces of apple
  • 2 tablespoons of drained sauerkraut
  • 1 tablespoon of whole-grain mustard
  • 2 small slices of rye bread or any other whole-grain bread


  1. Generously spread whole-grain mustard on one or both slices of rye bread.
  2. Artfully layer the turkey pastrami, sliced apple, and sauerkraut between the bread slices.
  3. Delight in the wholesome goodness of your creation!

Key Takeaway

In conclusion, when considering the health implications, it’s worth noting that both beef and turkey pastrami offer vital amino acids, essential vitamins and minerals, and a modest amount of fat. Nevertheless, it is advisable to consume pastrami in moderation due to its classification as processed meat. Opting for lean, unprocessed meats, like lean turkey or chicken breast, is a preferable choice for overall well-being.


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