Cool Facts About Cold Cuts
Most deli-style meats fall into the cold-cut category, including bologna, turkey, ham, salami, pastrami, corned beef and roast beef. Some of these are traditionally high in fat. But as with other high-fat foods, manufacturers have found ways to offer lower-fat versions.
These tips will help you shop for healthful cold cuts:
-
Choose products that are low in sodium and get no more than 30 percent of their calories from fat. Turkey and chicken products usually are lowest in fat.
-
Turkey pastrami and turkey salami are more healthful choices than beef and pork varieties -- and they have similar flavor.
-
Sliced meat has less fat than chopped, pressed or loaf-type cold cuts.
-
Single servings of cold cuts vary from one to six slices. The nutritional information may seem good until you learn that one serving is one thin slice.
-
Always check the fat content. A "light" or "lean" product can be relatively high in fat, as can a single serving that's low in calories.
Comparing cold cuts
The chart below provides a nutritional comparison of a variety of cold cuts.
Cold cuts (number of slices in one serving): Butterball Smoked Turkey Breast (1)
Cals.: 25
Fat (gm.): 0
% Cals. from fat: 0
Sodium (mg.): 240
Cold cuts (number of slices in one serving): Healthy Choice Turkey Breast (1)
Cals.: 30
Fat (gm.): 1
% Cals. from fat: 30
Sodium (mg.): 240
Cold cuts (number of slices in one serving): Eckrich Cooked Ham (1)
Cals.: 30
Fat (gm.): 1
% Cals. from fat: 30
Sodium (mg.): 290
Cold cuts (number of slices in one serving): Healthy Choice Low-Fat Bologna (1)
Cals.: 40
Fat (gm.): 1.5
% Cals. from fat: 34
Sodium (mg.): 240
Cold cuts (number of slices in one serving): Louis Rich Turkey Salami (1)
Cals.: 40
Fat (gm.): 2.5
% Cals. from fat: 56
Sodium (mg.): 280
Cold cuts (number of slices in one serving): Louis Rich Grilled Chicken Breast (2)
Cals.: 45
Fat (gm.): 0.5
% Cals. from fat: 10
Sodium (mg.): 480
Cold cuts (number of slices in one serving): Eckrich Chopped Ham (1)
Cals.: 45
Fat (gm.): 3
% Cals. from fat: 60
Sodium (mg.): 320
Cold cuts (number of slices in one serving): Healthy Choice Roast Beef (2)
Cals.: 50
Fat (gm.): 1
% Cals. from fat: 18
Sodium (mg.): 360
Cold cuts (number of slices in one serving): Bryan Pickle Loaf (1)
Cals.: 50
Fat (gm.): 4
% Cals. from fat: 72
Sodium (mg.): 340
Cold cuts (number of slices in one serving): Healthy Choice Honey Ham (6)
Cals.: 60
Fat (gm.): 1.5
% Cals. from fat: 23
Sodium (mg.): 470
Cold cuts (number of slices in one serving): Plantation Turkey Pastrami (3)
Cals.: 60
Fat (gm.): 2.5
% Cals. from fat: 38
Sodium (mg.): 570
Cold cuts (number of slices in one serving): Oscar Mayer Light Beef Bologna (1)
Cals.: 60
Fat (gm.): 4
% Cals. from fat: 60
Sodium (mg.): 310
Cold cuts (number of slices in one serving): Butterball Turkey & Chicken Bologna (1)
Cals.: 60
Fat (gm.): 5
% Cals. from fat: 75
Sodium (mg.): 280
Cold cuts (number of slices in one serving): Louis Rich Brown Sugar Ham (5)
Cals.: 70
Fat (gm.): 1.5
% Cals. from fat: 19
Sodium (mg.): 860
Cold cuts (number of slices in one serving): Plantation Black Forest Turkey Ham (3)
Cals.: 70
Fat (gm.): 2.5
% Cals. from fat: 32
Sodium (mg.): 570
Cold cuts (number of slices in one serving): Best's Lean Cooked Corned Beef (4)
Cals.: 80
Fat (gm.): 3.5
% Cals. from fat: 39
Sodium (mg.): 360
Cold cuts (number of slices in one serving): Decker Bologna (1)
Cals.: 80
Fat (gm.): 7
% Cals. from fat: 79
Sodium (mg.): 320
Cold cuts (number of slices in one serving): Decker Beef Salami (1)
Cals.: 100
Fat (gm.): 8
% Cals. from fat: 72
Sodium (mg.): 350
Cold cuts (number of slices in one serving): Oscar Mayer Hard Salami (3)
Cals.: 100
Fat (gm.): 8
% Cals. from fat: 72
Sodium (mg.): 510
Cold cuts (number of slices in one serving): Oscar Mayer Beef Bologna (3)
Cals.: 180
Fat (gm.): 17
% Cals. from fat: 85
Sodium (mg.): 630
Source: Product packaging