6 Lunch Meats, Ranked From Healthiest to Worst

Cold cuts are convenient for making high-protein sandwiches, but choosing the healthiest lunch meat requires reading labels and avoiding too much salt, saturated fat, and preservatives like nitrates.

1. Turkey Breast

Turkey breast is one of the leanest options, providing high protein and very little fat per serving. Choose oven-roasted or lightly seasoned versions and check the label carefully to avoid added sodium, sugars, or fillers.

2. Chicken Breast

Like turkey, chicken breast is a type of poultry that's low in fat and high in protein. Look for deli slices labeled "100% chicken breast" that come from a whole cut of meat, and prioritize low-sodium varieties.

3. Plant-Based Deli Slices

Vegetarian or vegan deli slices made from whole foods like chickpeas, lentils, or mycoprotein (such as Quorn) are a healthy nonmeat protein option. However, they can be high in salt, so read labels carefully and choose plant-based options with less than 140 milligrams (mg) of sodium per serving.

4. Roast Beef (Lean Cuts)

Roast beef offers essential nutrients like iron and vitamin B12. Opt for lean cuts like top round or eye of round. Consider it a less frequent choice, as it is processed red meat and can be high in sodium.

5. Low-Sodium Ham (Occasional Treat Only)

Ham is typically high in sodium and usually contains nitrates. If you choose it, look for uncured options marked "low-sodium" (140 mg or less per serving). Offset ham's saltiness with potassium-rich fruits and vegetables to naturally counteract some of the sodium's effect on blood pressure.

6. Processed Lunch Meats and Cured Sausages (Limit)

Processed luncheon meats and cured sausages, such as bologna, bratwurst, hot dogs, and pepperoni, are typically higher in saturated fat, sodium, and preservatives. While these foods can be enjoyed occasionally, they shouldn’t be everyday staples.

The World Health Organization (WHO) classifies processed meats as a Group 1 carcinogen, meaning there's strong evidence linking them to certain cancers. To lower your risk, limit these options to infrequent consumption and choose leaner, less processed alternatives when possible.

Warning: Listeria in Cold Cuts

Even when refrigerated, deli meats can harbor Listeria monocytogenes, a harmful bacteria that causes serious illness. To reduce risk, eat sliced meats within three to five days, keep your fridge below 40 F, and reheat cold cuts to 165 F before eating if you're pregnant, over 65, or immunocompromised.

How to Choose the Healthiest Lunch Meat

Here's what to consider when choosing the healthiest cold cuts and what to avoid.

• Freshly sliced (not pre-packaged): Pre-packaged cold cuts tend to contain more preservatives and unhealthy ingredients than lunch meat sliced at the deli counter. Fresh deli slices from whole cuts, rather than processed mixed-meat "loaves" or "rolls," are the healthiest option.

• Protein quality: Lean, minimally processed meats deliver high-quality protein. Look for products made from a whole cut of meat (like turkey breast or roast beef) instead of highly processed ones like bologna or salami, which use binders and fillers.

• Saturated fat: Even lean meats can vary in their fat content. Although fatty foods high in omega-3s have benefits, prioritize lunch meat with less than 1 gram of saturated fat per serving to protect cardiovascular health.

• Sodium: The American Heart Association (AHA) recommends limiting sodium intake to below 2,300 mg daily, with an ideal limit of 1,500 mg. Some deli meats contain more than 600 mg per serving. Look for "low-sodium" (140 mg or less per serving) options. Products labeled "lower-sodium" contain less salt than that brand's regular version but can still be high in salt.

• Nitrates, nitrites, and "uncured" labels: Nitrates and nitrites are preservatives that prevent bacterial growth and help keep lunch meat fresh. During digestion or when heated, these can convert into nitrosamines, which have been linked to colorectal and other cancers. Choose processed meats labeled "no nitrates or nitrites added" or "uncured."

Be aware: Uncured lunch meats are preserved with "natural" nitrates (like celery powder) that are chemically identical to synthetic nitrates and can result in nitrite levels similar to those in traditionally cured products.

Tips for Healthier Deli Sandwiches

Small swaps can make your sandwich healthier and more nutritious:

• Use whole-grain bread: Whole-grain bread adds fiber and nutrients that refined white bread lacks. Fiber helps you feel full longer and supports digestive health.

• Add vegetables: Layer your sandwich with spinach, lettuce, tomatoes, cucumbers, or onions. You'll get a satisfying crunch and a blast of fiber, vitamins, phytonutrients, and antioxidants.

• Use mustard instead of mayo: Mayonnaise adds saturated fat and calories. Use mustard for zesty flavor without extra fat, plus health benefits from plant compounds like glucosinolates.