Pastrami is a popular deli meat that has been around for centuries. It’s made by curing beef brisket with a dry rub of spices like coriander, mustard seeds, garlic, and pepper before smoking it. The smoky, salty flavor of pastrami makes it a staple on many deli sandwiches and plates.
But is pastrami actually a healthy choice compared to other deli meats? There are a few factors to consider when determining if pastrami fits into a balanced diet. In this article, we’ll take a close look at the nutritional profile of pastrami, its health benefits and drawbacks, and how its preparation method impacts healthfulness. We’ll also compare pastrami to other deli meat options to help you make an informed decision at the deli counter.
Nutritional Profile of Pastrami
To understand if pastrami is healthy, we first need to look at its nutritional makeup. Here is an overview of the calories, macronutrients, vitamins, and minerals found in a typical serving of pastrami (57g or 2 slices):
Calories and Macronutrients
– Calories: 70
– Fat: 4g
– Saturated fat: 1.5g
– Protein: 6g
– Carbohydrates: 1g
– Sodium: 320mg
Vitamins and Minerals
– Niacin: 25% DV
– Vitamin B6: 15% DV
– Vitamin B12: 20% DV
– Zinc: 15% DV
– Iron: 6% DV
Looking at this nutritional profile, we can see that pastrami provides a good amount of protein and important B vitamins like niacin, vitamin B6, and vitamin B12. The sodium content is quite high compared to many other meats, at over 300mg per serving. Pastrami also contains moderate amounts of zinc and iron.
However, it’s very low in fat, saturated fat, and carbohydrates. There are no fiber, sugars, or cholesterol in pastrami. Overall, the nutritional profile of pastrami can fit into a healthy, balanced diet when enjoyed in moderation. The high sodium content is one potential downside to keep in mind.
Potential Health Benefits of Pastrami
Beyond its nutritional makeup, does eating pastrami offer any specific health advantages? Here are some of the top potential health benefits associated with pastrami:
1. High in Protein
Two slices of pastrami contain about 6g of protein. Protein provides essential amino acids that serve many vital functions like building muscle mass, supporting neurological function, and keeping you feeling full between meals. Getting enough protein is important for healthy growth and maintenance.
2. Contains Important B Vitamins
Pastrami delivers high amounts of niacin, vitamin B6 and vitamin B12. Niacin helps convert nutrients into energy, while B6 supports red blood cell production and nerve cell communication. Vitamin B12 is critical for DNA synthesis, neurological health, and red blood cell formation.
3. Source of Zinc
With 15% of the recommended daily intake in just two slices, pastrami can be a useful source of zinc in your diet. Zinc aids immune system function, wound healing, DNA synthesis, and growth and development.
4. Provides Iron
Our bodies require iron to produce hemoglobin for red blood cells. Pastrami contains a small but meaningful amount of iron, with two slices providing 6% of the recommended intake.
5. Low in Fat and Calories
With only 70 calories and 4g of fat per serving, pastrami can be part of an eating pattern that avoids excess calories, saturated fat, and cholesterol. This makes it a better choice than fattier deli meats like bologna or salami if you are watching your fat intake.
Potential Health Drawbacks of Pastrami
While pastrami provides nutritional benefits, there are also some potential downsides to consider:
High Sodium Content
The main health concern with pastrami is its high sodium level. The 320mg of sodium in a 2 slice serving accounts for 14% of the daily 2300mg limit recommended by dietary guidelines. Consuming too much sodium raises blood pressure, increasing stroke and heart disease risks.
Increased Cancer Risk from Curing/Smoking
The curing and smoking process used to make pastrami introduces potentially carcinogenic compounds like polycyclic aromatic hydrocarbons, nitrates/nitrites, and HCAs. Some studies link high consumption of processed meats like pastrami to increased colon, stomach, and prostate cancer risk.
Lack of Vitamins and Minerals
While pastrami contains useful amounts of niacin, B vitamins, zinc, and iron, it’s lacking in many other vitamins and minerals. For example, pastrami provides no calcium, potassium, magnesium, or vitamin C. To get a full spectrum of nutrients, eat pastrami as part of a varied diet.
May Contain Preservatives
Some types of packaged pastrami contain preservatives like sodium nitrite to prolong shelf life. There are concerns that nitrites may be linked to cancer when eaten in high amounts. Check ingredient lists and opt for no-nitrate/nitrite pastrami when possible.
How Preparation Method Affects Healthfulness
How pastrami is prepared can impact its nutrient content and health effects. Here’s how different preparation methods change the health profile of pastrami:
Curing
Curing pastrami with sodium nitrite helps preserve the meat and lends characteristic color and flavor. But the curing process also increases sodium levels. Opting for uncured pastrami will provide less sodium.
Smoking
Smoking gives pastrami its signature smoky flavor. However, smoking introduces carcinogenic compounds that may increase cancer risk when consumed in excess. Minimizing intake of smoked pastrami can reduce this risk.
Cooking Method
Grilled, boiled, or steamed pastrami has fewer calories and fat than pan-fried in oil or butter. Choosing lean cuts also decreases fat and calorie content.
Serving Size
Sticking to the recommended 2-3 ounce serving provides protein, B vitamins, and minerals without too much sodium or excess calories. Larger serving sizes increase sodium, nitrates, and saturated fat exposure.
Pastrami vs. Other Deli Meats
How does pastrami compare health-wise to other deli meat options like roast beef, turkey, ham and salami? Here’s a look at how it stacks up:
Sodium Content
– Pastrami: 320mg per 2 slices
– Roast Beef: 360mg per 2 slices
– Smoked Turkey: 580mg per 2 slices
– Salami: 660mg per 2 slices
– Ham: 1060mg per 2 slices
Pastrami has lower sodium than turkey, salami and ham deli meats. Roast beef contains comparable sodium levels.
Fat Content
– Pastrami: 4g per 2 slices
– Roast Beef: 4.5g per 2 slices
– Smoked Turkey: 1g per 2 slices
– Salami: 9g per 2 slices
– Ham: 5g per 2 slices
Pastrami and roast beef have moderately low fat. Turkey is leanest, while salami contains the most fat.
Preservatives
– Pastrami: May contain sodium nitrite
– Roast Beef: May contain sodium nitrite
– Smoked Turkey: May contain sodium nitrite
– Salami: Contains sodium nitrite
– Ham: Contains sodium nitrite, sodium erythorbate
Most deli meats including pastrami contain sodium nitrite to prolong shelf life. Salami and ham also often include sodium erythorbate. Choosing no-nitrate/nitrite options when available is recommended.
Cancer Risk
– Pastrami: Possible increased risk
– Roast Beef: Possible increased risk
– Smoked Turkey: Possible increased risk
– Salami: Higher risk
– Ham: Possible increased risk
All the smoked/cured meats may increase cancer risk in high amounts. Salami in particular is associated with greater harm when eaten frequently.
Is Pastrami Healthy Overall?
Analyzing the complete nutritional profile, health benefits, drawbacks and comparisons to other deli meats, is pastrami ultimately a healthy choice?
The Pros
– High in protein
– Provides niacin, B vitamins, zinc, and iron
– Low in fat and calories
– Lower sodium than many deli meats
The Cons
– High sodium content
– Increased risks from smoking/curing
– Lacking many vitamins and minerals
– May contain harmful preservatives
The Verdict
In moderation as part of an overall healthy diet, pastrami can be a nutritious deli meat choice. The high protein, zinc, iron and B vitamins make it more nutrient-dense than many other deli options. However, the high sodium levels mean it should be eaten in limited amounts. Opting for uncured, no-nitrate/nitrite pastrami and combining with lower sodium foods can help counteract the high salt content.
For those at risk of cancer, heart disease, or high blood pressure, limiting intake of processed meats like pastrami is advisable. And for generally healthy individuals, restricting portion sizes to 2-3 ounces and not eating pastrami daily is recommended. As part of a vegetable-rich sandwich or along with a salad, pastrami can be part of a balanced diet without significant health consequences. But other leaner deli meats like turkey or roast beef may be healthier choices on a regular basis.
Tips for Choosing Healthier Pastrami
Here are some tips for selecting and eating pastrami in a more nutritious way:
– Look for uncured, no-nitrate/nitrite pastrami to limit sodium and preservatives.
– Choose lower sodium varieties to reduce blood pressure risks.
– Select leaner cuts of meat to decrease saturated fat intake.
– Grill, roast, boil or steam instead of frying in oil/butter.
– Stick to recommended serving sizes of 2-3 ounces.
– Combine with antioxidant-rich vegetables like lettuce, tomato, onion.
– Partner with whole grain bread, mustard, pickles instead of mayo.
– Limit to once or twice a week instead of daily.
– Rinse canned/packaged pastrami to remove some sodium.
– Balance with lower sodium foods like fruit, yogurt, nuts.
– Watch out for excess sodium in packaged broths/soups.
– Compare nutrition labels and choose lower sodium brands.
Healthy Pastrami Recipes
Here are some nutritious recipe ideas for enjoying pastrami in moderation:
Pastrami Power Bowl
– 2-3 oz low-sodium pastrami
– 1 cup cooked quinoa
– 1 cup kale, chopped
– 1⁄2 avocado, sliced
– 2 carrots, peeled and chopped
– 1 Tbsp olive oil
– 2 Tbsp red wine vinegar
– 1 oz crumbled feta cheese
Mix together quinoa, kale, avocado, carrots, olive oil, vinegar and top with pastrami and feta cheese.
Pastrami Pepper Sandwich
– 2 slices 100% whole wheat bread
– 2-3 oz low-sodium pastrami
– 2 slices tomato
– 1 leaf lettuce
– 2 slices red onion
– 2 slices jarred roasted red peppers
– 1 tsp mustard
– 1 tsp horseradish sauce
Toast bread, layer pastrami and vegetables, spread with mustard and horseradish sauce.
Loaded Pastrami Baked Potato
– 1 medium russet potato, baked
– 2 oz low-sodium pastrami, chopped
– 2 Tbsp plain Greek yogurt
– 1 Tbsp chives, chopped
– 1⁄4 cup cheddar cheese, shredded
– Salt and pepper to taste
Split open baked potato, top with pastrami, yogurt, chives, cheese, salt, and pepper.
The Bottom Line
Moderation and balance are key when eating pastrami. While it provides valuable nutrition like protein, niacin, vitamin B12, zinc and iron, its high sodium content requires care. Limit portions, frequency, and choose lower sodium options to keep intake in check. Pair with antioxidant-rich vegetables, fruits, and whole grains to reduce any health risks. Consider leaner meats like turkey and chicken more often. In reasonable amounts as part of an overall healthy diet, pastrami can still be enjoyed. But other deli options may be better choices on a daily basis for optimal health.
