Corned Beef vs Pastrami: Calories and Nutrition Compared (2026)

Pastrami is lower in calories at 95, compared to corned beef at 251. However, corned beef has slightly less protein at 18.2g versus pastrami's 19.6g.

Corned beef and pastrami are both popular deli meats with distinct flavors and nutritional profiles. Understanding their differences can help in making informed dietary choices.

What Is the Difference Between Corned Beef and Pastrami?

Corned beef is a cured beef product, typically made from brisket, seasoned with spices and salt. It is often associated with traditional dishes like corned beef and cabbage. Pastrami is a deli meat made from beef, usually the navel or brisket, that is cured and smoked. It is commonly served in sandwiches and has a distinctive flavor.

Corned Beef vs Pastrami: Nutrition Side by Side

Below is a side-by-side comparison of corned beef and pastrami's nutritional content.

Nutrient (per 100 g)	Corned beef (cooked)	Pastrami (lean)
Calories	251 kcal	95 kcal
Protein	18.2 g	19.6 g
Carbs	0.5 g	1.5 g
Sugar	0 g	0 g
Fat	19.0 g	1.2 g
Fiber	0 g	0 g
Sodium	973 mg	1010 mg

Which Is Better, Corned Beef or Pastrami?

For weight loss: Pastrami has fewer calories at 95, compared to corned beef's 251 calories, making it a better option for weight loss.

For muscle and protein: Pastrami offers slightly more protein at 19.6g, while corned beef provides 18.2g per 100g.

For low-carb or low-sugar: Both meats are low in carbs and sugar, with corned beef at 0.5g carbs and pastrami at 1.5g carbs, and both having 0g sugar.

How to Track Corned beef and Pastrami Accurately

Portion sizes and macronutrient content can be easy to misjudge, impacting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, corned beef or pastrami?

Pastrami has more protein at 19.6g, while corned beef contains 18.2g per 100g.

Which has fewer calories, corned beef or pastrami?

Pastrami has fewer calories at 95, while corned beef has 251 calories per 100g.

What is the sodium content in corned beef?

Corned beef contains 973 mg of sodium per 100g.

What is the fat content in pastrami?

Pastrami has a fat content of 1.2g per 100g.

How much sugar is in corned beef?

Corned beef has 0g of sugar per 100g.

What are the carbohydrate levels in pastrami?

Pastrami contains 1.5g of carbohydrates per 100g.

Key Takeaways

• Corned beef: 251 calories per 100g.
• Pastrami: 95 calories per 100g.
• Corned beef: 18.2g protein per 100g.
• Pastrami: 19.6g protein per 100g.
• Corned beef: 19.0g fat per 100g.
• Pastrami: 1.2g fat per 100g.