Deli meats are quick lunch options, but they often pack a hidden punch of sodium. Too much sodium can lead to high blood pressure and heart problems.
Knowing which deli meats contain the most salt can help you make better choices for your sandwiches and snacks.
1. Turkey Breast (Fresh)
The champion of low-sodium deli options! Fresh, unseasoned turkey breast contains just 55mg of sodium per 2-ounce serving.
Many brands offer no-salt-added versions that taste great with mustard or avocado. Great for health-conscious sandwich lovers who need to watch their salt intake.
2. Roast Beef (Unseasoned)
Runner-up in the low-sodium race with about 70mg per 2-ounce serving. Roast beef delivers protein without the salt overload.
Look for varieties labeled “low sodium” or “no salt added” for even better numbers. The rich flavor stands on its own, making it a smart choice for sodium-watchers.
3. Chicken Breast (No Salt Added)
Natural chicken breast contains approximately 80mg of sodium per 2-ounce portion. Many delis now offer no-salt-added versions.
The mild flavor pairs well with strong cheeses or spicy mustard. Health-conscious shoppers appreciate that this option delivers lean protein without unnecessary sodium.
4. Uncured Ham
Uncured ham typically contains around 450mg of sodium per 2-ounce serving. While higher than poultry options, it’s lower than traditional cured ham.
The natural processing methods skip the typical sodium nitrates. Many brands use celery powder instead, which still contains naturally occurring nitrates but often results in less overall sodium.
5. Roasted Pork Loin
Simple roasted pork loin contains approximately 500mg of sodium per 2-ounce serving. Not the lowest option, but moderate compared to heavily processed meats.
Its naturally rich flavor means less seasoning is needed. For even lower sodium, look for varieties specifically labeled as reduced-sodium, which can cut salt content by 25% or more.
6. Oven-Roasted Turkey
Store-bought oven-roasted turkey averages 550mg of sodium per 2-ounce serving. The roasting process often involves brining or seasoning that adds salt.
Still a better option than many other processed meats. Brands are increasingly offering reduced-sodium versions that maintain flavor through herbs and spices instead of salt.
7. Black Forest Ham
This German-style ham contains approximately 650mg of sodium per 2-ounce serving. The distinctive flavor comes from slow smoking over pine or fir.
Despite its moderate sodium level for ham, it packs more punch than poultry options. The rich taste means you might be satisfied with less, helping reduce your overall sodium intake.
8. Honey Ham
Sweet meets salty with approximately 750mg of sodium per 2-ounce serving. The honey glaze adds flavor but doesn’t reduce the salt content.
The sweetness can actually mask the high sodium level, making it easy to consume more. For a lower-sodium alternative with sweetness, look for naturally sweetened turkey options instead.
9. Smoked Turkey
The smoking process bumps sodium levels to around 800mg per 2-ounce serving. Many manufacturers add extra salt during smoking for flavor enhancement.
The distinctive smoky taste comes at a sodium cost. If you love the smoky flavor, consider using just one slice combined with fresh vegetables to reduce the overall sodium impact.
10. Genoa Salami
This Italian favorite contains approximately 850mg of sodium per 2-ounce serving. Salt is essential to the curing process that gives salami its characteristic flavor and texture.
The high fat content makes it satisfying in small amounts. Consider using thin-sliced versions and pairing with fresh vegetables to balance the sodium impact.
11. Pepperoni
A pizza favorite that packs around 900mg of sodium per 2-ounce serving. The spicy kick often masks just how salty this meat really is.
The curing process requires significant salt. For lower-sodium alternatives with similar spice profiles, look for new turkey pepperoni options that cut sodium by up to 30%.
12. Bologna
This lunch box staple contains approximately 950mg of sodium per 2-ounce serving. The smooth texture comes from finely ground meats heavily seasoned with salt and spices.
Many manufacturers now offer reduced-sodium versions. Turkey bologna typically contains less sodium than traditional pork and beef varieties, making it a slightly better option.
13. Hard Salami
Hard salami contains around 1,000mg of sodium per 2-ounce serving. The extended drying and curing process concentrates the salt content.
Its intense flavor means a little goes a long way. Try using half your usual amount and adding extra vegetables to your sandwich to reduce sodium while maintaining satisfaction.
14. Pastrami
This deli counter favorite contains approximately 1,100mg of sodium per 2-ounce serving. The brining, smoking, and spice-rubbing all contribute to its high salt content.
The complex flavor profile comes at a sodium cost. When ordering at delis, request your pastrami to be sliced extra thin to reduce sodium while still enjoying the taste.
15. Prosciutto
The sodium champion contains a whopping 1,300mg per 2-ounce serving. Salt is essential to the traditional dry-curing process that can take up to 36 months.
The paper-thin slicing helps limit consumption naturally. Consider using prosciutto as a garnish rather than a main ingredient, wrapping small amounts around melon or asparagus for flavor without sodium overload.