Pastrami vs Deli Turkey: Calories and Nutrition Compared (2026)

Pastrami has 19.6 g of protein, while deli turkey has 14.8 g. Deli turkey contains 106 calories, compared to pastrami's 95 calories.

Pastrami and deli turkey are popular deli meats with distinct nutritional profiles. This comparison examines their calories, protein, and other key nutrients per 100 g.

What Is the Difference Between Pastrami and Deli Turkey?

Pastrami is a type of cured meat made from beef, typically seasoned with various spices and smoked. It is often served in sandwiches or as a cold cut. Deli turkey is a processed meat made from turkey breast, often sliced thin for sandwiches or salads. It is a leaner option compared to many other deli meats.

Pastrami vs Deli Turkey: Nutrition Side by Side

The following table provides a side-by-side comparison of pastrami and deli turkey's nutritional values.

Nutrient (per 100 g)	Pastrami (lean)	Turkey breast (sliced)
Calories	95 kcal	106 kcal
Protein	19.6 g	14.8 g
Carbs	1.5 g	2.2 g
Sugar	0 g	0.9 g
Fat	1.2 g	3.8 g
Fiber	0 g	0 g
Sodium	1010 mg	898 mg

Which Is Better, Pastrami or Deli Turkey?

For weight loss: Pastrami has 95 calories, while deli turkey has 106 calories, making pastrami the lower-calorie option.

For muscle and protein: Pastrami contains 19.6 g of protein, which is higher than deli turkey's 14.8 g.

For low-carb or low-sugar: Pastrami has 1.5 g of carbs and 0 g of sugar, while deli turkey has 2.2 g of carbs and 0.9 g of sugar.

How to Track Pastrami and Deli turkey Accurately

Portion sizes and macro content can often be misjudged, affecting overall 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, not medical advice. This comparison is based on verified nutritional data per 100 g. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Pastrami has 19.6 g of protein, while deli turkey has 14.8 g.

Which has fewer calories?

Pastrami contains 95 calories, whereas deli turkey contains 106 calories.

What is the fat content in pastrami?

Pastrami has 1.2 g of fat per 100 g.

What is the sodium content in deli turkey?

Deli turkey contains 898 mg of sodium per 100 g.

How much sugar is in pastrami?

Pastrami has 0 g of sugar per 100 g.

What are the carbohydrate levels in deli turkey?

Deli turkey has 2.2 g of carbs per 100 g.

Key Takeaways

• Pastrami has 95 calories per 100 g.
• Deli turkey has 106 calories per 100 g.
• Pastrami contains 19.6 g of protein.
• Deli turkey contains 14.8 g of protein.
• Pastrami has 1.5 g of carbs.
• Deli turkey has 2.2 g of carbs.