These Are The Best And Worst Deli Meats, According To Nutritionists

“Instead of focusing on the front of the label (where those health claims show up), I recommend paying attention to the ingredient list and Nutrition Facts panel, especially the sodium and saturated fat content,” Villaseca said.  

Tricky terms like “natural,” “nitrate-free” and “humanely raised” appear on the front of the packaging and are unregulated, the experts noted. That’s why the first step when shopping for deli meat is to flip the package over.

“For deli meats, opt for leaner meat options, like turkey breast or ham, to limit saturated fat,” Farrell shared. “When it comes to sodium, look for ‘no salt added’ options that have less than 100 mg sodium per serving. Deli meats can be a sneaky source of added sugars, so look for options without it.”

According to RDN Sue-Ellen Anderson-Hayes, owner of 360Girls&Women and B.E.A.T Gestational Diabetes, based in Boston, Massachusetts, one simple method when shopping is to check the % Daily Value (DV) on the Nutrition Facts label. “Aim for DV (Daily Value) of 5% or less per serving of fat, sodium, and added sugar,” she said. Translation: If the number next to the nutrient is 5% or under, it’s a good one to grab.

Dietitians rank the top-selling deli meats in the US

Farrell and Villaseca ranked the top 10 deli meats by sales in the US, focusing on sodium content, protein, fat, and overall nutritional value. Here’s how each stacks up for a 2-ounce serving, starting with the healthiest.

1. Turkey (most popular)