You might think of pastrami as a New York classic, but it originated in Romania where it was made from goose breast, according to Sarah Green of “USA Today.” Pastrami, as most people know it, is made from beef — usually the belly — and is soaked in brine, smoked and steamed to make the tough meat tender. Compared to other deli meats, such as bologna or salami, pastrami is low in both calories and fat, but its high in sodium. Knowing the nutritional breakdown can help you decide how it might fit into your diet plan.
A 1-ounce serving of beef pastrami has 41 calories, which is about the same number of calories in deli turkey and ham, both considered lean, low-calorie sandwich options. If you prefer poultry to beef, the turkey pastrami is also a good low-calorie option with 39 calories per 1-ounce serving. Most Americans eat too many calories, according to the U.S. Department of Agriculture, and including more low-calorie food options can help you cut back and help you better manage your weight.
Turkey pastrami has become an increasingly popular deli meat choice for health-conscious consumers looking for a flavorful sandwich filler or salad topping. But is this smoked and cured turkey really better for you than traditional beef pastrami? Let’s take a closer look at the nutritional profile of turkey pastrami to find out if it deserves a place in a balanced, healthy diet.
What is Turkey Pastrami?
Turkey pastrami starts with raw turkey breast meat that is brined or cured with a salt and spice mixture. This curing process helps add flavor and preserves the meat. After curing, the turkey breast is smoked to give it that distinctive pastrami taste and texture that people know and love. The end result is a deliciously smokey and savory sliced deli meat.
Turkey pastrami can be enjoyed in all the same ways as traditional beef pastrami. You’ll often find it stacked high on sandwiches, chopped up in hearty salads, or served as part of a charcuterie board. Its versatility makes it easy to incorporate into many different recipes and meals
Nutritional Profile – Leaner Than Beef
One of the biggest health advantages of turkey pastrami compared to beef is its lower fat content, A 3 ounce serving of turkey pastrami contains approximately
- Calories: 60
- Fat: 1g
- Saturated Fat: 0.5g
- Protein: 13g
Meanwhile a 3 ounce serving of beef pastrami contains
- Calories: 169
- Fat: 13g
- Saturated Fat: 5g
- Protein: 14g
As you can see, turkey pastrami is significantly lower in total fat and saturated fat than beef pastrami. This can make it a better choice for those monitoring their cholesterol or fat intake.
Turkey is also an inherently leaner meat than beef, meaning turkey pastrami will be lower in calories by weight compared to the beef version. For anyone watching their waistline, turkey can be the wiser pick.
High in Protein
One area where turkey and beef pastrami are closely matched is their stellar protein content. A 3 ounce serving of turkey pastrami packs an impressive 13 grams of protein, while the same amount of beef pastrami has 14 grams.
Protein is essential for building and repairing muscles, supporting bone health, boosting immunity, and keeping you feeling full between meals. The high protein in turkey pastrami makes it a smart choice as part of a well-balanced eating plan.
Provides Important Nutrients
In addition to protein, turkey pastrami provides a variety of important vitamins and minerals:
- Niacin – Supports healthy energy levels and nervous system function
- Vitamin B6 – Key for immune function and red blood cell production
- Vitamin B12 – Necessary for DNA synthesis and red blood cell formation
- Selenium – Antioxidant that protects cells from damage
- Phosphorus – Supports bone health and kidney function
- Zinc – Boosts immune system and growth
While turkey has a nutritional leg up on beef when it comes to fat content, beef does have some advantages in the micronutrient department. Beef contains more iron, zinc, and B vitamins than turkey. To get the best of both, enjoy them in moderation as part of a varied diet.
Potential Downsides to Consider
While turkey pastrami has some solid nutritional credentials, there are a few potential downsides to consider:
Sodium Content – Like most cured and processed meats, turkey pastrami is high in sodium. A 3 ounce serving can contain 600-800 mg of sodium. Consuming high sodium foods may increase the risk of high blood pressure in some individuals. Opting for lower sodium products or draining/rinsing the pastrami can help reduce the salt content.
Nitrates/Nitrites – Many turkey pastrami products use nitrate or nitrite salts as part of the curing process. There are some health concerns related to high nitrate/nitrite intake being linked to cancer risk. However, the processing methods used today mitigate most of those risks. Still, it’s prudent to limit intake of processed meats and choose uncured options when possible.
Other Preservatives – To extend shelf life and prevent spoilage, some less natural chemical preservatives may be used. Check labels and opt for products with cleaner ingredients when possible.
Weight Management – While lower in fat and calories than beef pastrami, turkey pastrami is still a calorie dense food. Portion size still matters, so be mindful of serving sizes if weight management is a goal.
Is Turkey Pastrami Part of a Healthy Diet?
When consumed in moderation as part of an overall nutritious diet, turkey pastrami can absolutely be part of an healthy lifestyle for most people. The American Heart Association recommends limiting intake of processed meats like turkey pastrami to no more than 2 servings per week as part of a heart-healthy diet pattern.
Here are some tips for enjoying turkey pastrami in a healthy way:
- Focus on proper portion sizes – stick to about 2-3 oz per serving
- Choose lower sodium varieties whenever possible
- Opt for nitrate/nitrite-free products if able
- Enjoy as a protein source alongside veggies and whole grains
- Don’t make it an everyday meal staple – keep intake moderate
While fresh, unprocessed turkey or other lean proteins will always be the healthiest choice, turkey pastrami can still be worked into a balanced diet. The key is moderation, close attention to sodium content, and pairing it with other wholesome foods.
The Takeaway on Turkey Pastrami and Health
Overall, turkey pastrami emerges as a smarter pick than beef pastrami in terms of nutrition and health impact. With substantially less fat and fewer calories, turkey pastrami offers a leaner deli meat option. Its stellar protein content provides added benefit. Though there are some cautions related to sodium, nitrates, and portions, turkey pastrami can absolutely be enjoyed as part of a varied, well-rounded diet when consumed in moderation. If you’re looking for a flavorful sandwich filler or protein boost for salads, turkey pastrami is a solid bet.
Complete Source of Protein
As a lean meat, most of the calories in pastrami come from its protein content. One ounce of beef pastrami contains 6 grams of protein, while the same serving of turkey pastrami contains 4.5 grams. As an animal source of protein, both the beef and turkey pastrami provide all of the essential amino acids, making them complete sources of protein. While protein is an important nutrient, most Americans get more than enough in their diet, according to the Centers for Disease Control and Prevention.
Unwrapping the Truth About Pastrami: Health Benefits and Side Effects Unveiled!
FAQ
Is turkey pastrami healthier than regular pastrami?
Is turkey pastrami a processed meat?
Does pastrami have any health benefits?
Can you eat pastrami everyday?
Is turkey pastrami healthy?
Lean beef pastrami is regarded as a good source of protein, fatty acids, zinc, iron, and essential vitamins such as vitamin B12.
Is a pastrami sandwich good to eat if I am a diabetic?
Diabetic patients need to explore the foods they will consume. Diabetic patients can find food with a well-balanced diet high in complex carbs, low in saturated and trans fats, and high in fiber. The pastrami sandwich is high in calories and fat but low in fiber. You can eat it occasionally, but there are other options for some breakfast meals. We can reduce the mayo content and add lettuce or another vegetable to make it more balanced.
Why do you love turkey pastrami?
I love turkey pastrami because it combines the best of two worlds – the smokiness of traditional smoked turkey and the bold flavors of pastrami seasoning. Smoked turkey is already a popular deli meat that’s beloved for its juicy texture and savory flavor.
Is turkey pastrami a good deli meat?
Turkey pastrami is a delicious and versatile deli meat that is enjoyed by people all over the world. It is a popular sandwich meat and is also used in salads, soups, and other dishes. Turkey pastrami is a great source of protein and is low in fat. It is also a good source of vitamins and minerals, such as iron, zinc, and phosphorus.