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

Pastrami, with 19.6 g of protein, is higher in protein than roast beef, which has 18.6 g. Roast beef is lower in calories at 115, compared to pastrami's 95.

Roast beef and pastrami are popular deli meats, each with unique flavors and nutritional benefits. Understanding their nutritional profiles can help you make informed dietary choices.

What Is the Difference Between Roast Beef and Pastrami?

Roast beef is a type of cooked beef that is typically seasoned and roasted, often served in thin slices. It is known for its rich flavor and is commonly used in sandwiches. Pastrami is a type of cured meat, usually made from beef, that is seasoned and smoked. It is often sliced thin and used in sandwiches, known for its distinctive taste.

Roast Beef vs Pastrami: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional content of roast beef and pastrami.

Nutrient (per 100 g)	Deli roast beef	Pastrami (lean)
Calories	115 kcal	95 kcal
Protein	18.6 g	19.6 g
Carbs	0.6 g	1.5 g
Sugar	0.3 g	0 g
Fat	3.7 g	1.2 g
Fiber	0 g	0 g
Sodium	853 mg	1010 mg

Which Is Better, Roast Beef or Pastrami?

For weight loss: Roast beef contains 115 calories, while pastrami has fewer at 95 calories. Choosing pastrami may be more beneficial for those focused on calorie reduction.

For muscle and protein: Pastrami provides 19.6 g of protein, which is higher than roast beef's 18.6 g. This makes pastrami a better choice for those seeking protein.

For low-carb or low-sugar: Roast beef has 0.6 g of carbs and 0.3 g of sugar, while pastrami has 1.5 g of carbs and 0 g of sugar. Roast beef is a better option for low-carb diets.

How to Track Roast beef and Pastrami Accurately

It can be easy to misjudge portion sizes and macronutrient content when consuming deli meats. 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?

Pastrami has 19.6 g of protein, while roast beef has 18.6 g.

Which has fewer calories?

Pastrami has 95 calories, while roast beef has 115 calories.

What is the fat content of roast beef?

Roast beef contains 3.7 g of fat per 100 g.

What is the sodium content in pastrami?

Pastrami has 1010 mg of sodium per 100 g.

How many carbs are in pastrami?

Pastrami contains 1.5 g of carbs per 100 g.

What is the sugar content in roast beef?

Roast beef has 0.3 g of sugar per 100 g.

Key Takeaways

• Roast beef has 115 calories per 100 g.
• Pastrami has 95 calories per 100 g.
• Roast beef contains 18.6 g of protein.
• Pastrami contains 19.6 g of protein.
• Roast beef has 3.7 g of fat.
• Pastrami has 1.2 g of fat.