Modified & Updated: 25 Jun 2023

Turkish pastrami. Bacon made from ribeye meat. Beef pastrami sliced Pastirma or Turkish pastrami. Close-up.

Savoring a delicious pastrami sandwich is a flavorful journey through the artistry of traditional delicatessen cuisine. But what does this indulgence mean for your nutrition? To keep you informed, here’s a comprehensive breakdown of 11 Pastrami nutrition facts that every deli lover should know.

Table of Contents

Basic Nutritional Content of Pastrami

Pastrami, like many types of meat, is high in protein. A typical 3-ounce serving contains around 11 grams of protein, which is about 22% of the recommended daily value (DV). The same serving size also contains roughly 41 calories and 1.2 grams of fat, making it a relatively low-fat protein source.

Low in Carbohydrates

One of the intriguing pastrami nutrition facts is its low carbohydrate content. A standard serving of pastrami contains less than 1 gram of carbs, making it suitable for low-carb and ketogenic diets.

Source of Essential Minerals

Pastrami is a rich source of several essential minerals, including zinc and selenium. Zinc plays a vital role in immune function and protein synthesis, while selenium aids in thyroid hormone metabolism and protects against oxidative damage.

High Sodium Content

While pastrami boasts many healthful attributes, it is important to be mindful of its sodium content. Due to the curing process, pastramis are high in sodium, containing about 885 milligrams—approximately 38% of the DV. Those monitoring their sodium intake should therefore consume pastrami in moderation.

flat lay shot of pastrami meat on baking paper
Image from Unsplash

Vitamins in Pastrami

Among the pastrami nutrition facts, it’s worth noting that pastrami contains several B vitamins, including B12, niacin (B3), and riboflavin (B2). These vitamins are essential for maintaining energy levels, brain function, and overall cellular health.

Cholesterol Content

Pastrami contains high amounts of cholesterol, about 50 milligrams in every 3-ounce serving While dietary cholesterol doesn’t affect everyone the same way, those with certain health conditions should monitor their intake.

Presence of Trans Fats

Processed meats like pastrami may contain small amounts of trans fats, which can raise LDL (bad cholesterol) levels and lower HDL (good cholesterol) levels when consumed in excess. It’s crucial to check food labels for trans fats, even when the amount is listed as 0 grams.

Impact on Blood Pressure

Due to its high sodium content, excessive consumption of pastrami may contribute to high blood pressure and related health issues. Individuals with high blood pressure or a predisposition to the condition should consider this when adding pastrami to their diets.

Potential Allergens

While meat allergies are rare, some individuals may be sensitive to certain additives used in the processing of deli meats like pastrami. Always check labels for potential allergens, especially if you have known food allergies.

pastrami block of meat
Image from Wikimedia Commons

Considerations for Certain Diets

As pastrami is processed meat, it may not be suitable for all diets. Those following a whole-food, plant-based, or low-sodium diet may need to limit or avoid pastrami.

Varied Nutrition Profiles

It’s important to note that pastrami nutrition facts can vary depending on factors such as the cut of meat used, the brand, and the specific preparation method. Always read labels to understand the nutritional content of the specific product you are consuming.

Final Word

In conclusion, while pastrami can be a good source of protein and certain vitamins and minerals, its high sodium content and presence of trans fats require thoughtful consumption. As with many foods, moderation, and balance are key. Enjoy your pastrami as part of a diverse, nutrient-rich diet, and savor each bite of this deli classic.