If you’re a fan of deli sandwiches, it is likely that you’ve come across pastrami at least a time or two. This deli meat was first invented by eastern Europeans as a way to preserve meat before refrigeration was standard. Pastrami adds a bold smoky flavor to any sandwich it accompanies and has been a deli staple in the United States for centuries. It is said that the first pastrami sandwich ever served in the United States was in New York in 1887! Its signature texture and flavor are definitely something to write home about, but you may be wondering if and how pastrami may fit into a ketogenic dietary approach.
Pastrami is considered a keto-friendly meat. Pastrami contains little to no carbohydrate per serving and it provides a decent amount of fat and protein, both of which are essential on keto. If you are looking for an alternative to pastrami, some of the best keto-friendly alternatives include Boar’s Head Prosciutto, Boar’s Head Roast Beef, and Grobbel’s Gourmet Corned Beef Brisket.
In this article we will review the keto-status of pastrami, its nutritional profile, and discuss several pastrami alternatives. Let’s dig in!
Contents
How is Pastrami Made?
Pastrami was first created in eastern Europe prior to refrigeration when the curing of meats was a common practice. During this time frame, curing, drying, and smoking were all critical components in the meat preservation process. Today, however, this process along with the addition of different seasonings and spices, are all done to create impeccable and unforgettable flavor.
Pastrami Production
Pastrami is typically made from beef brisket but can be made using other meats as well. The raw meat is first allowed to brine in a mixture of salt, sugar, and spices. After brining, drying takes place. One dried, the meat is coated with a plethora of different spices. Some of the more common spices used include black pepper, paprika, mustard seed, garlic, and clove. After being adorned with all the spices and seasoning, the meat is smoked for hours. The final step in pastrami production is steaming. This helps to break down the connective tissues in the meat and gives pastrami its characteristic melt-in-your-mouth texture.
Are Corned Beef and Pastrami the Same?
It is very common that pastrami and corned beef get confused for one another. Both look alike and are used in similar ways in the culinary world. Let’s review some key differences between the two so you know exactly what you’re ordering the next time you’re at the deli counter.
First, pastrami and corned beef originated in different countries, but that is not likely going to affect your decision between the two. They are, however, both made from beef and brined, but each is made from a different cut of beef. Pastrami is made from a cut called the deckle, which is the lean, shoulder cut. It can also be made from a cut of the navel area. Corned beef is most often made using brisket.
Lastly, the two deli meats differ by way of the method used to cook them. While both are brined before cooking, corned beef is boiled while pastrami is smoked over hardwood.
Is Pastrami Healthy?
Caloric Content
Pastrami is on par with deli turkey and ham as a lean meat choice as it contains roughly 41 calories per 1 ounce serving. A typical sandwich-sized serving of 3-4 ounces of pastrami would therefore provide about 123 to 164 calories.
Fat
While pastrami may be considered a lower fat option when compared to some other deli meats or cold cuts, the majority of its fat content comes from saturated fat. This popular deli meat provides approximately 2 grams of saturated fat per 1-ounce serving. Research supports the notion that excessive consumption of saturated fat increases the risk for chronic illness, heart disease, and stroke. It is recommended that saturated fat intake be limited to less than 7% of calories per day, or roughly 16 grams for those following a standard 2000 calorie diet.
Protein
As with most meat and animal products, pastrami is a complete protein source. This simply means that it provides all essential amino acids for protein synthesis in the body. Per 1 ounce serving, pastrami provides roughly 6 grams of quality protein.
Sodium
Perhaps one of the biggest downsides to pastrami and most cured meats is the monumental amount of sodium it contains. Per 1 ounce serving, pastrami contains around 300 milligrams of sodium. For optimal heart health, it is recommended that individuals consume no more than 2300 milligrams of sodium. With such a high sodium content per serving, pastrami may not be the most heart healthy option.
Keto Status of Pastrami
Pastrami is a keto-friendly meat. Per 1-ounce serving it provides 0.1 grams of carbohydrate, making it a very low carbohydrate food. This means that even a large serving of pastrami would yield very few carbohydrate grams, making this an excellent choice for those following a ketogenic diet.
Nutritional Profile of Pastrami
Abeles Heymann Pastrami
Ingredients:
- Beef
- Water
- Salt
- Sodium Lactate
- Modified Corn Starch
- Seasoning (Sugar, Flavorings, Salt, Hydrolyzed Soy Protein, Carrageenan, Sodium Phosphate, Sodium Diacetate)
- Garlic Juice (Cottonseed Oil, Oil of Garlic, Sodium Erythorbate, Sodium Nitrite)
- Spices
- Caramel Color
- Soybean Oil
Nutritional Information (per 2 Slices):
- Calories: 50
- Total Fat: 1g
- Saturated Fat: 1g
- Cholesterol: 15mg
- Sodium: 640mg
- Total Carbohydrates: 1g
- Total Sugars: 1g
- Fiber: 0g
- Protein: 9g
Alternative Options to Pastrami
As we have already established, pastrami is a keto-friendly option. In the event that pastrami is not available or if you just want to switch things up, here are some of our favorite keto-friendly pastrami substitutes.
Boar’s Head Prosciutto
Prosciutto is made from 100% pork, so the flavor may differ slightly when compared to pastrami. It does provide a similar texture and saltiness as pastrami, but has a slightly tougher texture.
Ingredients:
- Pork
- Salt
- Pepper
Nutritional Information (per 28 grams):
- Calories: 60
- Total Fat: 3g
- Saturated Fat: 1g
- Cholesterol: 15mg
- Sodium: 750mg
- Total Carbohydrates: 0g
- Total Sugars: 0g
- Fiber: 0g
- Protein: 8g
Boar’s Head Roast Beef
Roast beef is simply beef that has been roasted. Pastrami, as we have learned, undergoes a long process of brining and smoking. Because of the different preparation methods, roast beef and pastrami will offer different flavors and textures, but will still work well as substitutes for one another. Roast beef does offer a slightly lower sodium content and more protein per serving when compared to pastrami.
Ingredients:
- Beef
- Water
- Less than 1.5% of:
- Salt
- Sodium Phosphate
- Flavor
- Tapioca Dextrin
- Dextrose
- Maltodextrin
- Beef Broth
- Natural Flavors
Nutritional Information (per 2 ounces):
- Calories: 90
- Total Fat: 3g
- Saturated Fat: 1.5g
- Cholesterol: 40mg
- Sodium: 230mg
- Total Carbohydrates: 0g
- Total Sugars: 0g
- Fiber: 0g
- Protein: 14g
Grobbel’s Gourmet Corned Beef Brisket
As discussed previously, corned beef and pastrami are similar and often get confused with one another, but they do have a few key differences. Despite their differences, both can be substituted for one another if necessary and still impart a similar texture and flavor. Both are also high in sodium and as such should be consumed in moderation to avoid overconsumption.
Ingredients:
- Beef Brisket
- Water
- Salt
- Sodium Phosphate
- Sodium Erythorbate
- Sodium Nitrite
- Flavorings
- Papain (tenderizer)
Nutritional Information (per 4 ounces):
- Calories: 200
- Total Fat: 1g
- Saturated Fat: 5g
- Cholesterol: 55mg
- Sodium: 950mg
- Total Carbohydrates: 1g
- Total Sugars: 0g
- Fiber: 0g
- Protein: 15g
Main Takeaways
Pastrami was first invented in eastern Europe before refrigeration was standard practice. It is a lengthy process to create pastrami that begins with brining, spicing, and finally smoking of the meat. It is most often made using beef. It often gets confused with corn beef and as such, the two deli meats are frequently used interchangeably in many restaurants and delis.
Because of its low carbohydrate content, pastrami is considered to be a keto-friendly option. In regards to its nutritional profile, pastrami packs a major punch when it comes to protein as it serves up a whopping 6 grams per 1-ounce serving. While it is considered a lean cut of meat, it does contain some saturated fat. Additionally, pastrami is extremely high in sodium providing around 300 milligrams per 1-ounce serving.
Pastrami is a keto-friendly food item, but in the event that pastrami is not available or if you’re just in the mood to switch things up, there are several excellent alternative options available. These options include prosciutto, corned beef, and roast beef.
Related Questions
Does pastrami need to be cooked?
No. Pastrami is already cooked prior to purchase. It can be enjoyed cold or warm.
Is pastrami Paleo-friendly?
Unfortunately, no. Although the Paleo dietary approach supports the consumption of meat, meats that have been processed, cured, and/or smoked are not permitted. Because pastrami is both cured and smoked, it would not be considered a paleo-compliant food item.
Is pastrami gluten-free?
Pastrami is a naturally gluten-free food. As always, some processed food items can include gluten-containing ingredients or be cross-contaminated with them during production. It is always a good idea to double check food labels and ingredients lists to determine if a product is certified gluten-free or if it contains any hidden gluten-containing ingredients.