Pastrami is a popular deli meat made from beef that has been brined, smoked, steamed, and seasoned. It originated among Jewish communities in Romania and Turkey and became a staple of New York City delis. Pastrami has a distinctive flavor from the spices, smoke, and brine used to cure it. While tasty, many people wonder if pastrami is a healthy addition to their diet or if it should be avoided.
Nutrition Facts of Pastrami
Pastrami is high in protein and also contains zinc, iron, niacin, and vitamins B6 and B12. A 3 ounce serving provides about 13 grams of protein. This makes it a good source of protein on par with lean beef or poultry. However, pastrami is also high in sodium, with a 3 ounce serving providing about 800 milligrams of sodium, or one-third of the recommended daily limit. Pastrami is also high in saturated fat at about 4.5 grams per serving.
Calories in Pastrami
A 3 ounce serving of pastrami contains about 153 calories, with about 9 grams coming from fat. So while not extremely high in calories, the saturated fat content can add up quickly if eating multiple servings.
Fat in Pastrami
As mentioned above, there are about 4.5 grams of saturated fat in a typical serving of pastrami. There are healthier meat choices that are lower in saturated fat. Consuming too much saturated fat has been linked with increased LDL or “bad” cholesterol levels.
Is Pastrami Good for Weight Loss?
Pastrami can be part of a weight loss diet, but should be consumed in moderation. The high protein content helps keep you feeling full and satisfied. Protein takes longer to digest than carbohydrates, so it provides lasting energy. However, the saturated fat and sodium content mean that portion control is important. Too much pastrami can lead to excess calories that get stored as fat. Here are some tips for enjoying pastrami as part of a healthy weight loss diet:
- Limit portion size to 3 ounces of pastrami per serving
- Choose leaner cuts of pastrami to reduce fat intake
- Avoid adding extra fat like mayonnaise or butter to pastrami sandwiches
- Balance pastrami with vegetables, fruits, and whole grains
- Drink plenty of water to counter the high sodium content
- Limit pastrami to a couple times per week instead of daily
So while pastrami shouldn’t be eaten in large quantities, it can be incorporated into a diet for weight loss. Just focus on controlling portion sizes, limiting high fat add-ons, and pairing it with healthier side dishes. Moderation is key.
Pastrami Nutrition Compared to Other Meats
Compared to other popular deli meats and protein choices, pastrami is moderately high in calories, fat, and sodium:
| Meat | Calories | Fat (g) | Sodium (mg) |
|---|---|---|---|
| Pastrami (3oz) | 153 | 9 | 800 |
| Roast Beef (3oz) | 158 | 9 | 560 |
| Turkey Breast (3oz) | 60 | 1 | 560 |
| Tuna (3oz) | 109 | 1 | 380 |
| Chicken Breast (3oz) | 140 | 3 | 70 |
As you can see, pastrami has more calories, fat, and sodium compared to the other protein choices per serving. Turkey breast, tuna, and chicken breast are all healthier options.
Lower Sodium Pastrami Options
To reduce your sodium intake from pastrami, look for lower sodium or “lite” varieties in the deli section. You can also rinse sliced pastrami under running water for 30 seconds to remove some surface salt. Avoid adding extra salt or dipping pastrami in mustard, which is high in sodium.
Health Risks of Too Much Pastrami
While pastrami can be enjoyed as part of a healthy diet, eating it in excess can pose some health risks. Here are some concerns to keep in mind:
Increased Cancer Risk
The nitrates used to cure pastrami can combine with amino acids to form nitrosamines, compounds that have been linked with an increased risk of stomach, colon, and other cancers. Eating excess pastrami on a frequent basis may increase this risk.
High Blood Pressure
The high sodium content of pastrami can be a problem for those with high blood pressure or hypertension. Limiting sodium intake helps control blood pressure.
Heart Disease
Too much saturated fat and sodium increases your risk for heart disease. Pastrami’s high amounts of these nutrients may cause problems over time if consumed excessively.
Kidney Issues
All that sodium can put a strain on your kidneys which have to work to filter it out. People with kidney disease especially need to limit sodium intake from pastrami.
Who Should Avoid Pastrami?
While most healthy adults can incorporate some pastrami into their diet, these groups should limit intake or avoid it:
- People with high blood pressure, kidney disease, or heart disease
- Anyone watching their sodium intake due to medical conditions
- Pregnant women, since nitrates may pose risks to the fetus
- Children, who should limit sodium, fat, and nitrates
- People who get frequent migraines, as nitrates can trigger headaches
If you fall into one of these categories, consult your doctor about whether you should restrict or eliminate pastrami from your meals. There are plenty of other lean protein options much lower in sodium and nitrates.
Healthier Ways to Eat Pastrami
If you don’t want to fully give up the delicious taste of pastrami, there are some healthier ways to enjoy it in moderation:
- Use thinly sliced pastrami to top a salad instead of fatty dressings or croutons.
- Bake a sweet potato and top with slices of pastrami for a lower carb option.
- Wrap pastrami slices around apple or pear slices for a nutritious snack.
- Use pastrami sparingly in omelets or frittatas with lots of veggies.
- Slice pastrami thin and use in place of bacon or pancetta in healthy recipes.
- Add pastrami to bean soups for more protein and flavor.
The key is keeping portions around 1-2 ounces of pastrami and pairing it with nutrient dense foods like produce, whole grains, beans and healthy fats. This allows you to get the signature taste without overdoing it on sodium, nitrates and saturated fat.
Homemade Pastrami with Reduced Sodium
You can also control the sodium content by making pastrami at home. Follow a traditional pastrami brine and smoking method, but leave out most of the sodium-rich salts. Use spices like coriander, mustard, paprika and pepper to add flavor instead. Homemade allows you to customize both the quality of meat as well as the curing process.
Is Turkey Pastrami Healthier?
Turkey pastrami is considered a healthier alternative to beef pastrami. A 3 ounce serving of turkey pastrami has:
- Calories: 78
- Fat: 1 g
- Sodium: 729 mg
Compared to beef pastrami, turkey has less than half the calories, fat and sodium. Turkey is a leaner meat in general. Keep in mind that turkey pastrami is still cured and contains nitrates, so it should still be consumed in moderation. But for a lower fat, lower sodium sandwich meat, turkey pastrami is a better choice.
Cooking Pastrami at Home
Here is a simple recipe for making pastrami at home with a dry brine that uses less sodium:
Ingredients:
- 2 lbs beef brisket or navel cut
- 1⁄4 cup kosher salt
- 2 tablespoons cracked black pepper
- 2 tablespoons paprika
- 1 teaspoon ground coriander
- 1 teaspoon mustard powder
- 1⁄2 teaspoon ground ginger
- 1⁄4 cup brown sugar
- Curing salt (optional)
Instructions:
- Trim beef and pat dry. Mix together salt, pepper, paprika, coriander, mustard powder, ginger, and brown sugar.
- Rub spice mix evenly all over the beef. Place in a ziplock bag or covered dish and refrigerate 7-10 days, flipping meat daily.
- Once cured, rinse brisket and pat dry. Smoke at 225°F for 2-3 hours until pastrami reaches an internal temperature of 195°F.
- Let rest for 30 minutes before slicing. Refrigerate leftovers for up to 2 weeks.
This homemade recipe results in pastrami with less sodium than store-bought options. Feel free to experiment with different spice mixes to find your favorite flavor.
Pastrami Sandwich Alternatives
If you are looking to reduce your pastrami intake, these are some healthier sandwich options:
Roast Beef Sandwich
Roast beef has fewer calories, less fat, and less sodium compared to pastrami. Load up a roast beef sandwich with lots of veggies like lettuce, tomato, onion, and avocado. Use mustard instead of mayo for a tangy flavor.
Grilled Chicken Sandwich
Chicken breast is a lean protein option that is low in fat and sodium. Grill up some chicken, slice, and place on a whole grain bun with fresh veggies. Add a spread like hummus instead of mayo.
Tuna Sandwich
Made with canned tuna and light mayo, a tuna fish sandwich has about half the calories of pastrami. Lots of options to load it up with tomatoes, spinach, avocado, and peppers.
Turkey and Avocado Sandwich
Sliced turkey is low fat and sodium free. Pair it with sliced avocado for added creaminess and healthy fat. Include crunchy sprouts, lettuce, onion and tomato for texture.
Egg Salad Sandwich
Hard boiled eggs mashed with light mayo or Greek yogurt make a protein and vitamin-packed sandwich filing. Add celery, relish, or mustard for extra flavor.
Conclusion
Pastrami can be incorporated into a healthy diet when consumed in moderation. Limit portion sizes to 1-2 ounces and avoid eating it daily to control calories, fat, sodium, and nitrate content. Turkey pastrami is a lower sodium, lower fat alternative. Homemade pastrami allows you to control ingredients. Substitute other lean deli meats or proteins like tuna, chicken, and eggs if looking for healthier sandwich options. While tasty, pastrami should be enjoyed sparingly as part of an overall balanced diet.
