How To Identify Highly-Processed Deli Meats

There's something sneakily satisfying about deli meats. We all want to indulge in those tantalizing slices of mortadella or pancetta from time to time — whether after adding them to a well-curated charcuterie board or slipping them in between slices of bread for a quick, satiating lunch — even if we know many of them are highly processed and not exactly stacked with nutrition.

Ultra-processed foods make up nearly 60% of the average American adult's diet and a staggering 70% of what children consume. Such a high consumption of ultra-processed food has been linked to serious health risks like cardiovascular disease, diabetes, and obesity, with a 2024 study pointing to an increased risk of dementia. So, how do we have our salami and eat it too? A good start is choosing better-quality, less-processed deli meats. 

With the FDA approving more than 3,000 substances as food additives, it can become challenging to sniff them out. But there are a few easy clues to help you cut through the confusion. From spotting certain preservatives like nitrates and understanding their role to recognizing how an unusually long shelf life can sometimes signal ultra-processing, it's possible to make more informed choices. We've rounded up tips to help you make sense of deli labels to spot ultra-processed meat.

Though not always the case, a long list of ingredients in deli meat can signal the presence of additives, including preservatives and flavor enhancers. A label that describes the content in five or fewer ingredients is generally considered a green flag for those looking for less processed deli meats. If you aren't sure, look for preservatives like sodium nitrate and nitrite — common components in salami, sausages, and roast beef. Nitrites (a reduced form of nitrates) are used to enhance flavor and color, as well as to stave off mold and bacteria. Though nitrites aren't necessarily bad and have been used for decades to cure meat, they can become cancer-causing agents if they form nitrosamines, a compound that can develop when meat is cooked at high heat.

A heavy presence of emulsifiers and thickeners like carrageenan, lecithin, or mono- and diglycerides is also a no-no. These bind the meat and add a springy-chewy texture, but can disrupt the gut microbiome and increase the likelihood of metabolic disorders. Their names usually end with "-ate" — such as trisodium phosphate — so that can be your tip-off. With a barrage of information these days, remembering all these names can be difficult. A good rule of thumb is to try to avoid labels with ingredients that you aren't familiar with. But it's always a good idea to look them up if you can afford the time, as some of the complicated-sounding names could also be vitamins or minerals.

If you want to make a fun observation, try checking for a connection between the length of the ingredient list in your deli meat and its shelf life. You might find that the longer the list, the longer the shelf life. Of course, that isn't always the case, but more often than not, there's a correlation. Nitrites are the usual suspects on these lists, but keep an eye out for additives like butylated hydroxytoluene (BHT) and butylated hydroxyanisole (BHA), too. Common in ultra-processed foods, these compounds help prevent fats from going rancid. They are often used in sausages, mostly hot dogs. Already tightly regulated across Europe, they come with concerns of their own — including the potential to disrupt hormones when consumed in high amounts.

Keep in mind that fermented and dried deli meats like pepperoni, capicola, and prosciutto naturally have longer shelf lives. In fact, according to the USDA, whole, unopened pepperoni and Genoa salami can be stored indefinitely in the refrigerator. A smart way to make that distinction is by checking for other indicators of ultra-processed meat, including high sodium levels. 

This one's a no-brainer. It's a known fact that a lot of processed foods are chock-full of sodium. In the dangerously delicious world of cold cuts, some of the saltiest offenders include roasted ham, salami, hot dogs, and roasted turkey. Even in this context, looking at the overall picture becomes essential, as some cured meats that might not be ultra-processed can still have high sodium content. A great example is prosciutto di parma. This Italian classic is aged for 14 to 36 months after being cured with salt and flavored by the ocean breeze. 

Look for labels such as "uncured" or "nitrate-free" when making that discernment. But a quick note for clarity: Uncured meats are also cured; the label just means that the manufacturer used plant-based nitrites instead of synthetic ones. If the rest of the ingredients are limited to celery powder, salt, and pepper, it's a safe bet. But even the cleanest label doesn't give you a free pass on sodium. Too much of it has been linked to heart disease and stroke.

Meat slurry is a homogeneous paste made by amalgamating ground meat scraps, trimmings, and sometimes even skin. Also known as reconstituted meat, this paste is the primary component in pet food. When it comes to human consumption, you'll spot it in deli meats like ham, frankfurters, and bologna. Of course, the elephant in the room is transparency — or the lack of it. 

Meat slurry is often loaded with preservatives that are hard to detect, and meat manufacturers have a sneaky advantage: There's no legal requirement to list it outright on labels. You could be biting into a meaty bologna sandwich loaded with finely processed scraps, binders, and additives without even knowing it. That said, meat slurry is a cheap alternative to whole cuts of meat, which means the cheaper the deli meat, the more likely it is to contain reconstituted meat.

Fortunately, growing consumer concerns have put limits on its use, but if deli meats are your happy place and imagining your lunch without them feels tormenting, it's best to look for brands that practice transparency or have tags like "nitrate-free" or "free of artificial colors" on their labels. You can also go through our guide on picking good-quality sausages to avoid buying those with dubious meat or even try making deli meat at home. It's easier than you think and puts you in full control of the ingredients.